Welcome to Tranquil Sleep Meditation.
My name is Jacqueline and I'm going to take you on a sleep journey where I will leave you to enjoy a tranquil night's sleep.
So if you are ready,
Settle into your most comfortable sleep position as you snuggle into your bed.
Move your body until you feel really comfy as you nestle into your soft bed.
Pull the covers around you and enjoy their protection and warmth as your body nestles a little more.
Now take a breath as deep as you like as you prepare for our journey.
Close your eyes and breathe in.
Hold that breath for a moment and now gently allow the breath to flow out.
Again,
Breathe in,
Hold that breath and release it as you feel your body starting to relax.
This is your time to sleep,
Your time to relax,
Your time to leave the day behind.
Now as you breathe,
Allow the breaths to be a little longer than normal.
Breathe in,
In,
In.
My breath relies on two different Truths.
One is called W in,
In,
In.
Breathe out,
Out,
Out.
Breathe in,
In,
In.
Breathe out,
Out,
Out.
Now breathe in your own rhythm as you allow yourself to totally relax.
It's nearly time to start our journey as your body relaxes more and more.
Allow your forehead to relax.
Allow your eyes to relax.
Allow your cheeks to relax.
Allow your jaw to relax.
Now allow your head to relax into your pillow.
Enjoying the comfort it brings as you feel yourself relaxing deeper and deeper.
Now allow your whole body to relax in your bed as peace and stillness begin to take over.
As your body relaxes your mind begins to wander.
It's on its own journey of relaxation.
You are going to take a relaxing bubble bath.
A bubble bath which not only relaxes your body but also calms your mind.
Let's set the scene.
You have before you a deep bathtub with the taps neither at the top or bottom but to one side.
Easier to reach.
You run the water getting the temperature just perfect.
Not too hot.
Not too cold.
You pour in some bubble bath.
The perfume is delicious and already begins to calm your mind.
You add a little extra.
The more bubbles the better.
While the bath fills with water you take a candle.
An aromatherapy candle with the fragrance of cherry tree blossom.
You notice the label on the candle.
It reads natural zen inviting restful sleep and gentle dreams.
You place the candle on the wooden tray which lies across the bath.
There are a few tea lights nearby.
You place these on the wooden tray and a few around the bath.
You light the candles.
Their twinkling lights sparkle and you smile.
How peaceful you feel already.
The bath is filling nicely and the bubbles are growing.
Before you step into the bath you place a fluffy towel on the radiator to warm and now you are ready.
You turn off the bath taps and remove any clothes you are wearing.
Then you step slowly into the bubbles and glide into the water.
The bath is the perfect shape and the sloping back allows for comfort as you lie back and feel the warm bubbly water flow over your shoulders.
The only light is from the candles.
You watch their shadows on the ceiling as their flames dance.
Happy to be sharing this time with you.
In this moment all you feel is love and peace.
You start to think about all the things you are grateful for.
The people you are grateful for.
Your amazing body and all it does for you each and every day.
You feel grateful for the food you have to eat.
For the roof over your head.
For the friendships you have.
For the earth around you.
You realise you have so much to be grateful for.
Far more than you have realised before.
The more things you are grateful for the more that come to mind.
Your heart is full of happiness.
Your heart is full of love.
You feel peaceful.
You feel happy.
The bubbles start to burst as the water begins to grow cold in your bath.
You decide to turn the hot tap on and warm the bath water for a little while longer.
The bubbles begin to grow again and the water becomes warmer.
That's better.
You turn the tap off and you relax back into the bath.
You begin to think of people in your life.
People who deserve or need a positive thought sent their way.
You send out your loving thoughts.
You remember the person who served you in the supermarket and you send them a loving thought.
You remember the person who smiled as you passed them in the street.
You acknowledge them too.
Other people come to mind.
They may be strangers but a positive thought in their direction could really boost their energy.
Sending out positivity in this way helps us to feel good and encourages positivity back to us.
Our thoughts are magnets and attract the same energy as we send out.
You are starting to feel tired now.
You send out love and positive thoughts to the world,
Grateful that you have peace and love in your heart.
You pull the plug in the bath and allow the water to flow away.
You blow out the tea lights leaving your aromatherapy candle alight for a moment.
You take the warm fluffy bath towel from the radiator and wrap it around your body.
You snuggle into its softness.
You dry yourself.
Your body feels so relaxed and your mind is at peace.
You are ready for bed,
Ready for sleep and you blow out the candle.
Your mind is becoming sleepy as it relaxes along with your body.
So relaxed,
So relaxed.
Sleep is coming and you welcome it.
You are nearly ready for sleep.
You are so relaxed.
You snuggle into your bed and allow the blankets to cradle you in their warmth.
Sleep begins to envelop you in its embrace as you feel more and more relaxed.
You feel tranquil.
You feel calm.
You feel relaxed.
You feel sleepy.
Your mind begins to close down and allow sleep to take over.
You feel so peaceful.
You feel so sleepy.
You are more relaxed than you have ever been.
And sleep is so close.
The bubble bath has been so calming,
So enjoyable,
So relaxing.
Peacefulness covers you and peacefulness fills your heart as you feel so relaxed.
You are ready and you fall into a deep,
Deep sleep.
