Welcome to deep sleep meditation,
Letting the day fade away.
This is your time to slow everything down and let the day gently fade away.
There's nowhere you need to go and nothing you need to do.
Just allow yourself to rest,
Get comfortable,
Letting your body settle into the surface beneath you.
If your eyes aren't already closed,
Let them close softly now.
Now bring your attention to your breath,
No need to change it,
Just notice it.
Now slowly breathe in through your nose,
Feeling the breath move gently through your body.
And slowly breathe out through your mouth,
As if you are releasing the day with your exhale.
Again,
Inhale,
Calm and easy,
And exhale,
Letting go.
Each breath out tells your nervous system that it's safe to rest now.
Bring your awareness to your feet,
Notice how they feel heavy,
Warm and relaxed.
Imagine them sinking comfortably into whatever is supporting you.
Let that feeling move slowly into your calves,
Your knees,
Your thighs.
Your legs grow heavier with each breath,
As if gravity is gently pulling you into rest.
Now feel your hips and lower back soften,
Melting into the bed.
Any tension you have been holding can drain away effortlessly.
Any tension you have been holding can drain away.
Your belly rises and falls naturally,
Slow,
Steady,
Calm.
Your chest softens,
Your breathing becomes quiet and smooth.
Let your shoulders drop,
Your arms feel loose and heavy,
Your hands completely relaxed,
Your neck softens,
Your jaw unclenches,
Your tongue rests easily in your mouth,
And your face smooths out,
Forehead relaxed,
Eyes resting,
Cheeks soft,
Your whole body is resting now.
Now imagine yourself lying on something incredibly soft and supportive.
It could feel like a warm cloud or a gentle cushion of air.
You are completely held.
Above you is a calm,
Quiet night sky.
Deep,
Dark,
Peaceful.
Nothing is moving fast here.
Everything is still.
You feel safe,
Comfortable and at ease.
With each breath,
Your body sinks a little deeper into this soft support.
If thoughts arise,
There's nothing to do with them.
They can float by like distant clouds or fade away on their own.
You don't need to follow them.
Your mind is allowed to rest too.
Each breath out softens your thoughts,
Slows your awareness and brings you closer to sleep.
You may notice yourself drifting in and out,
Lighter,
Slower.
That's perfect.
Let sleep come naturally.
Your body knows how to sleep.
Your mind knows how to let go.
You are safe.
You are supported.
And it's okay to fall asleep now.
As you drift deeper,
My voice will slowly fade and you can rest.
Allow yourself to sleep.
Deeply.
Peacefully.
And when you wake,
Your body will feel restored and refreshed.
For now,
Rest and sleep.
Relax.
Sleep now.
