So Let’s Begin…
RELAX INTO THE NIGHT: A FULL BODY SLEEP MEDITATION SCRIPT
Gently close your eyes, and take a long, slow breath in…
Let the air fill your lungs, and as you exhale,
Feel the stress begin to leave your body.
This is your time to release, your time to let go.
PAUSE…
Your body seeks rest,
Your mind seeks peace,
Let them both soften,
As relaxation begins to increase.
LONG PAUSE…
Begin with your toes—let them relax, one by one.
Picture a soft light wrapping around each toe,
Gently warming and soothing them.
Feel the tension dissolve, leaving your toes at ease.
PAUSE…
Now, allow that warmth to spread to the soles of your feet.
Every muscle,
Every bone sinks into softness, like you’re stepping into the comfort of a gentle, warm blanket.
PAUSE…
Move your focus up to your lower legs.
Envision a gentle river of relaxation flowing through them,
Washing away the strain, leaving only a deep, soothing calm.
PAUSE…
Let the sensation move up to your knees,
Releasing any tightness.
Your knees feel light and free, supported by the quiet stillness of the night.
PAUSE…
Your body seeks rest,
Your mind seeks peace,
Let them both soften,
As relaxation begins to increase.
LONG PAUSE…
Bring your awareness to your thighs.
Let them grow heavy with relaxation, as the soothing warmth eases into every muscle.
With each breath, you release more tension, more stress.
PAUSE…
Now focus on your hips,
Letting go of any tightness.
Feel a wave of ease washing over them, loosening and releasing any discomfort as your hips settle into deep rest.
LONG PAUSE…
Turn your attention to your belly.
Feel it rise and fall, moving gently with your breath.
Imagine the quiet rhythm of a calm ocean inside you, its waves moving steadily, bringing peace and tranquility.
PAUSE…
Now bring your focus to your chest and your heart.
Imagine a soft glow surrounding this space, calming you from the inside out.
Your heart beats slowly and evenly, filling you with a sense of stillness.
PAUSE…
Shift your awareness to your arms and hands.
Let the tension fall away as your arms grow heavy, relaxed.
Imagine them floating beside you, free of any weight or pressure.
PAUSE…
Your body seeks rest,
Your mind seeks peace,
Let them both soften,
As relaxation begins to increase.
LONG PAUSE…
Now focus on your neck and shoulders.
Let the tightness melt away,
Leaving your neck long and your shoulders loose, gently sinking into rest.
PAUSE…
Let your awareness drift to your face and head.
Feel the quiet of the night touch your forehead, your cheeks, your jaw—softening and relaxing every part of you.
Your face is at peace, completely at ease.
PAUSE…
Imagine your eyes resting in a gentle,
Comforting darkness.
You are surrounded by quiet, and with every breath, the peace within you grows deeper.
PAUSE…
Now, let your entire body feel this deep relaxation.
From head to toe, you are calm, you are still.
Your body is heavy, sinking into the comfort beneath you, ready for rest.
PAUSE…
Sleep comes softly, like a whisper in the night.
Let it carry you, gently and lovingly, into a peaceful slumber.
PAUSE…
Your body seeks rest,
Your mind seeks peace,
Let them both soften,
As relaxation begins to increase.
LONG PAUSE…
Sweet Dreams, Beautiful
