This restorative sleep meditation will guide your body, mind and soul into deep sleep so your body can restore itself and can wake up feeling fresh, clear and ready to embrace a new day.
The intention of today’s meditation is to guide your body, mind and soul into deep sleep so your body can restore itself and your mind can rest. And to infuse you with positivity, love and gratitude so you can wake up feeling fresh, clear and ready to embrace a new day.
Once the guided portion of the meditation has completed, the music will continue on for quite some time so you can be soothed throughout your sleep cycles.
So Let’s Begin…
RESTORATIVE SLEEP MEDITATION SCRIPT
If they’re not already, close your eyes…
And bring your attention to your breath.
Just breathing at your normal rhythm.
Feeling your stomach rise and fall as you breathe in…and out.
Feeling the cool air on your nose as you breathe in…and the warm air on your nose as you breathe out.
PAUSE
Now take 3 deep breaths
Breathing in as deeply as you can…
And as you breathe out, loosen your muscles…
And relax your body deeper.
Another deep breath in…
And breathe out the stresses of the day, releasing them from your body
And last deep breath in, filling your belly all the way…
And breathe out the last of any tension you might be holding in your body
Now bring your breathing back to its normal rhythm
And just stay here for a bit.
PAUSE
Feel the weight of your body on your bed.
If you have any discomforts in your body, any kinks…
Go ahead and adjust your position or stretch yourself
So you can relax deeper into yourself.
PAUSE
Feel your body sink deeper into your bed
The weight of your arms, your hands, your legs, your feet, your back and your head falling deeper into comfort
PAUSE
If you find your attention going to outside noises or movements, simply pull your attention back onto your breath.
Maybe even saying silently to yourself, breathe in, when you breathe in.
And breathe out, when you breathe out.
Breathe in…
Breathe out…
And relax into your breath
PAUSE
If you find yourself thinking…
About something that happened today
Or things you want to organize for tomorrow
Or maybe you’re recounting a recent memory that brings up anxiety for you
Or even thinking about something new and exciting…
Just take a second to notice those thoughts…
And then bring your attention back to your breath.
Breathe in…
And breathe out…
PAUSE
I want you to think of the best part of your day today
A moment that made you smile…or laugh…
Or a moment when you felt a rush of energy…
Or felt really proud of yourself
Maybe it was a moment when you felt peaceful…or free…or even deeply connected to someone.
Whatever it was…picture it in your mind.
And feel the edges of your mouth curve into a slight smile as you breathe in the goodness of this moment.
Sit in that feeling…
And say a silent thank you for this moment
Feel the gratitude wash over you
Rooting yourself in gratitude invites in more of what you desire
PAUSE
At the end of the day,
When all the activities have ended,
All your responsibilities are paused
And your body is tired,
It’s time to be here…
To surrender to the realm of sleep that is waiting to comfort you, restore you…
So you can thrive when you wake up.
So you can be refreshed
So you can shine
PAUSE
I want you to imagine a ball of light in the center of your body,
A small sphere glowing with a soft yellow light
Like a miniature sun inside your belly, beaming its rays outward
Everytime you breathe in, see the warm rays of yellow light traveling throughout your body, expanding your light with every breath.
See this yellow glow travel to your chest, your heart, your shoulders, neck, face, and the crown of your head.
Breathe in and see the yellow light gravel down your arms and through your fingers
Breathe in again and see the yellow glowing light travel down into your gut, your reproductive system, your hips, thighs, legs, feet and toes.
PAUSE
And when your entire body is filled with the yellow light from your glowing sphere, feel it warming you with every breath in, just as a fire enlivens with every breath of oxygen.
Let the warmth of your glow ease you into deeper sleep.
PAUSE
You glow, beautiful.
This is your natural state of being.
This is your true self.
A beautiful, glowing being of light.
Separate from the happenings of the day
Separate from your responsibilities
Separate from your thoughts
Even separate from all your loved ones in your life.
You are a glowing being of love.
And you’re here in this moment with me
To renew yourself in sleep
So you can wake up tomorrow
Beaming from the inside out
Ready and excited to live
Grateful for the privilege of another day
Another day to love
Another day to be loved
Another day to connect
Another day to try new things, make mistakes, learn and evolve.
What a gift!
And it’s all yours when you wake up
So surrender to the luxurious waves of sleep, my dear
And the privilege of another day is yours…
Sweet dreams, beautiful…
