This is a simple guided meditation to help you sleep.
It's called going to your happy place. It can help you fall asleep faster, relax, and sleep more deeply.
This video is sponsored by take2minutes.org. It's free to sign up and they'll send you an uplifting
message each day, and you can even just text them "help me sleep", and they will send you a link to one
of their sleep assist audios. You can sign up for their free service by going to take2minutes.org
or by texting "join" to the number on the screen. Okay, well let's begin.
Let's begin by simply breathing out, releasing all the air inside of you.
Breathe in slowly, and deeply through your nose
down into your belly. Count to four gently, in your head, as you breathe in.
Now hold your breath for a count of four,
and now breathe out for a count of four, emptying out all the air inside of you.
Let's do that one more time.
Breathe out, releasing all the air inside of you.
Breathe in slowly and deeply through your nose, down into your belly, count to four
gently in your head on the inhale, hold your breath for a count of four,
and exhale for a count of four, emptying out all the air.
Continue to breathe slowly, and peacefully, as you allow the tension to start to leave your body.
Release the areas of tension feeling your muscles relax and become more comfortable with each breath.
Allow your feet to soften and relax. As you breathe out, let your legs soften and relax,
feel how they sink gently into your bed.
Allow your stomach to soften with each breath.
Tighten your hands into fists, and then soften your hands and arm muscles. Let your chest, and
your shoulders breathe in deeply, and then soften. Allow your face to soften and relax.
Imagine a feeling of calm, of peace, a place where you have no worries,
cares, or concerns; a place where you can simply rejuvenate, relax and enjoy just being.
Now I want you to imagine your peaceful place, it can be a beach, or a forest, or a city,
any place where you feel calm, safe, peaceful.
Maybe it's a memory, maybe it's a place in your imagination,
you may be alone, or with someone who keeps you safe.
Visualize it, what do you see? What are the colors and shapes?
Now step into your scene, what do you feel with your body?
Can you feel the wind? Can you feel the temperature? Do you feel warm or cold?
What can you feel under your feet?
Can you feel the ground beneath you?
Are you floating in the air, or are you laying down?
Do you feel a soft breeze, the warm sun, or the touch of your mom's hand stroking your head?
Notice how it feels to feel safe and happy.
What textures can you feel in your safe place?
Notice how it feels to be in this peaceful place.
What can you hear while in your peaceful place?
Is it perfectly silent? Is there a gentle sound, or wind, or water, or music?
Are there any smells around you? Is there something sweet, or crisp, or delicious, that you can smell?
Stay here as long as you like. Look around. Notice what it feels like to feel calm, and safe, and happy.
Know that you can come back to this time, and this place,
anytime you wish, you just have to remember what it looks and feels like, remember what it smells like,
what you can hear, and what you can taste. While you're here,
and when you're ready, let yourself drift away to sleep.