Welcome to this meditation for sleep, which will enable you to fall into a deep and restful
sleep, and awake in the morning, refreshed and ready to start your day.
So, let's begin.
I'd like you to climb into bed and get comfortable.
Settle into your favourite sleeping position.
Allow your head to rest comfortably on your pillow and your
body to be fully supported by your mattress.
And now, take a deep breath in through your nose,
and out through your mouth, in through your nose, and out through your mouth.
With each breath in, I want you to imagine you are breathing in calmness and relaxation,
and, as you breathe out, you are breathing out any tension,
stress, and any worries from your day.
And, with each breath in and out, your body sinks deeper and deeper into your mattress.
And now, if you have closed your eyes, I would like you to open them again,
and find a spot directly in front of you.
And, I would like you to gaze at that spot,
trying your hardest not to blink.
Maintain your gaze for a moment or two, your eyelids feeling heavy.
I want you to resist the urge to close your eyes.
Resist the urge.
And now, I'm going to count backwards from five to one.
And, when I get to one, you can finally close your eyes.
Okay, here we go.
Five...
four...
three...
two... and,
one...
Close your eyes and enjoy that feeling.
Allow that feeling of relief and relaxation to flow down your face, to your jaw, your neck,
your shoulders, your arms, to your hands, and your fingers.
Then down through your chest,
stomach, buttocks, thighs,
calves, to your feet, and toes.
And now, I want you to imagine you are standing
at the top of a long, long flight of stairs,
and at the bottom of those stairs is a bed
—big, soft, and inviting, waiting to carry you into a deep, deep, restful sleep.
I'd like you, now, to take the first step
down the flight of stairs towards that bed and sleep.
Now, take the next step down, and,
as you step down, you feel your body sink deeper into your mattress.
Your mind deeper into stillness.
Step down again, and again, and again.
And, as you step down, getting closer and closer to the bottom of the stairs,
your body feels heavier and warmer, and you feel
yourself beginning to drift away from the sound of my voice.
Gently drifting towards a deep and restful sleep.
Continue to walk down the stairs.
Ten..
nine...
eight...
More and more relaxed.
...seven...
six...
five...
Drifting away from the sound of my voice.
...four...
three...
two...
You are almost at the bottom of the stairs.
...one...
And now, you can fall into the bed,
allowing your body to fall into the softness of the mattress,
your head, into the plumpness of the pillow.
Here, you feel deeply relaxed and safe and sleepy.
Here, you will sleep through the night, awake refreshed in the morning,
ready to face your day.
Drifting down to sleep...
Sleep...
Goodnight, and I will see you in the morning.