Welcome to Tranquil Sleep Meditation.
My name is Jacqueline and I am going to take you on a sleep journey where I will leave you to enjoy a tranquil night's sleep.
It's time to relax your body so you wake in the morning feeling rested and positive.
Let's prepare for our journey.
Settle into your bed,
Getting comfortable as you pull the covers over your body and rest your head on your pillow.
Wriggle a little,
Just to get really comfortable.
Now move your head on the pillow,
Making sure you're in just the right position.
And then gently close your eyes.
Now let's breathe to settle your body even more.
Take a breath in and hold.
Now release and relax.
And another breath in and hold.
Now release and relax.
Allow your breaths to become steady as you relax your body a little more.
Your body is comfortable.
Your body feels relaxed.
You start to drift off to sleep,
But before you do,
You feel the need to clear your mind.
Clear your mind of the needless thoughts that are running around there.
Thoughts from the day.
Thoughts that you can do nothing about.
Thoughts that stop you from enjoying a good night's sleep.
You decide to make a cup of tea.
Tea always makes a situation better.
And this cup of tea will help you clear your mind and enable you to get a relaxed night's sleep.
In the kitchen,
You fill the kettle with water.
Not too full.
Just enough to make your tea.
You click the switch and listen as the kettle begins to boil.
There are no other sounds.
Just the sound as the kettle begins its job of making the water nice and hot for the perfect cup of tea.
The sound changes and you know the water is nearly boiled.
You reach around for the necessary items you need.
You take your favourite mug and drop a tea bag into it.
You place a teaspoon beside the mug,
Along with the milk or honey,
Whichever you desire to go into your tea.
Or neither,
If you prefer it black.
And maybe the sugar bowl is close by if you enjoy the sweet nectar this time of the night.
The kettle clicks off,
Signalling the water has boiled.
The exact temperature needed for a rich cup of tea.
Carefully,
You pour the water onto the tea bag.
Watching as the rich brown colour oozes from the tea bag and circles around the mug as the water rises close to the brim.
You place the kettle back onto its stand and you wait for the tea to brew.
While you wait,
You bring your focus back to your mind and your thoughts.
You realise that all the while you had been concentrating on making a cup of tea,
You hadn't once thought about anything else.
You hadn't thought about the troubles of the day or the things which you have no control over.
Your whole being had been relaxed and calm as you focused on the easy task of making a delicious cup of tea.
This realisation pleases you,
Knowing that you truly are in control of your thoughts,
Which in turn control your feelings.
By finding something calming and enjoyable to do,
You can distract yourself from needless worry.
By doing something nice for yourself,
Such as taking a hot bubble bath,
Reading a good book or simply making a nice cup of tea,
You can push unnecessary thoughts from your mind and instead enjoy the moment.
We all have problems and worries,
But it's how we deal with them that affects us.
By realising that worrying about problems serves no purpose,
We can either look for the solution or,
If they are out of our control,
Move our minds to something that pleases us.
You feel a weight has lifted from your shoulders as you digest this realisation and once again you focus on your cup of tea.
The tea has brewed nicely now and you take the teaspoon and remove the teabag from the mug.
You prepare the dark brown liquid to your liking and then take the hot tea back to bed with you.
You settle into your warm,
Cosy bed and pour the covers around you.
The mug of hot tea nestles in your hands as you take a sip.
Mmm,
It's the perfect temperature.
The liquid slips down your throat and warms your belly.
You take another sip as you feel yourself relaxing.
Mmm,
It's true,
A cup of tea helps you see things clearly.
It settles the mind and makes you feel good.
As you finish your tea,
You decide not to ponder on things you can't control nor worry about unnecessary things.
When troubles appear,
As they will often do,
You will deal with them in the moment.
By either finding a solution or parking them to one side while you make a nice cup of tea.
The mug is empty now and you place it on your bedside table.
You feel really sleepy as you wiggle down between the covers and nestle your head into your pillow.
You are ready to submit to sleep.
Ready for your body and mind to enjoy a well deserved rest.
You feel warm,
You feel cozy,
You feel sleepy.
You can hardly hear my voice as sleep envelops you.
You are so relaxed,
You feel so weightless,
You are so sleepy and you fall into a deep,
Deep sleep.
You are ready to submit to sleep.
