Hello and welcome.
My name is Tina and I want to thank you for joining me for this guided sleep affirmation meditation,
Deep release and gratitude.
Find your most comfortable position lying in bed and allow yourself to be fully supported by the surface beneath you.
Pull your blankets up and adjust your pillow.
Take a deep breath in through your nose and then let it out through your mouth with a deep sigh.
This is your time,
A time to transition from the doing of the day to the being of the night.
Before we begin just take a moment to do a quick body scan and get as comfortable as possible.
I'm going to be going through a series of affirmations and with each affirmation I want you to imagine letting go of anything you've been carrying for the day.
Just listen and allow the release to happen naturally.
I now release all events of this day.
I let go of any stress or tension I collected today.
I release any thoughts about what I did or didn't accomplish.
I let go of any worries about tomorrow.
They can wait.
I release the need to rehash conversations or moments from today.
I let go of any frustration,
Disappointment or irritation.
I surrender control and allow myself to simply be.
I release this day with love and gratitude for what it taught me.
I let go of all expectations and simply allow myself to rest.
I am free from the day.
It is complete.
Now we turn our hearts towards gratitude.
Gratitude is a gentle bridge to peace.
As you hear these words,
Feel a warm soft feeling of appreciation in your chest.
I am grateful for another day of life and breath.
I give thanks for all the small moments of joy I experienced today.
I am thankful for the food that nourished me and the water that sustained me.
I appreciate my body for carrying me through another day.
I am grateful for the roof over my head and the comfort of this bed.
I give thanks for the people who brought light to my day,
Near or far.
I am thankful for the change that I experienced today.
I am thankful for the challenges that helped me grow.
I appreciate the beauty I witnessed today,
Even in simple things.
I am grateful for the lessons this day has offered me.
My heart is full of gratitude for this precious life and this moment of rest.
Now we're going to move into soothing the mind.
Imagine these words are like a gentle lullaby,
Free of thoughts,
Quieting the mental chatter.
My mind is calm and still,
Like the surface of a quiet lake.
I release all thoughts that do not serve my peace.
My mind unwinds and lets go,
Thought by thought.
I am not my thoughts.
I am the peaceful awareness behind them.
My mind is quiet,
Clear,
And at ease.
I let my thoughts drift away like clouds in a vast,
Empty sky.
There is nothing I need to figure out right now.
My mind is a peaceful sanctuary of silence.
I give myself permission to stop thinking and simply be.
My mind is relaxed,
Quiet,
And completely at rest.
Bring your awareness inward now,
Into your body,
And feel it soften with each word.
My body is heavy,
Soft,
And completely relaxed.
All the tension in my muscles melts away.
My shoulders drop and release all the weight they were holding.
A wave of relaxation flows down through my arms and into my hands.
My chest and stomach are soft and at ease with every breath.
My back sinks deeply into the support beneath me.
My hips let go and soften into the surface.
A feeling of deep relaxation flows through my entire body.
My legs,
My feet,
And my toes are completely loose and relaxed.
My entire body is peaceful,
Heavy,
And ready for a deep rest.
We're going to move into some deep,
Cleansing breaths in a slow,
Soothing count.
We will do this cycle five times.
First,
Follow my voice for the first breath,
And then continue on your own after that.
Before we begin,
Try breathing in through your nose,
Filling your belly up like you're blowing up a balloon,
And then exhaling through your mouth like you're blowing out a candle.
Breathing in through your nose,
Filling your belly,
And then exhale through your mouth like you're blowing out a candle.
Do that on your own four more times.
Now,
We will begin a slow count to 25.
As you listen to each number,
Visualize it in your mind,
Allowing yourself to sink just a bit deeper into relaxation.
Let's begin.
1 2 3 6 7 8 16 17 18 19 22 23 24 25 Take another deep breath in through your nose,
Exhaling through your mouth.
Now,
I want you to continue with this cycle of five breaths and then counting to 25.
Not out loud,
Just in your mind,
Visualizing each number until you fall asleep.
So,
Begin by taking five breaths and then counting to 25.
I will leave you now with soft,
Soothing music.
Let the music hold you and carry you through the night into a place of deep,
Restorative rest.
Sleep well.
