Please Note: This meditation is for personal use only. It is not to be copied and public performance is not permitted. Thank you for respecting the author.

Meditation for Sleep - Transcript

Lying on your back, with your legs straight, your feet apart. Allow your toes to relax out to the sides. Place your arms at the sides of your body. The palms of your hands facing up towards to the sky. Just make yourself comfortable and begin to breathe in and out through your nose.

This is your time to rest. Don’t worry or become anxious if you do not fall asleep. Be reassured that you are taking positive steps towards developing a lovely, deep night’s sleep. This will happen over time. Do not give up on your goal. Instead of becoming frustrated, welcome this wonderful moment of rest. Take this time to reconnect with your inner self. Take this time to allow the flow of communication between you mind, body and soul.

Close your eyes and begin to bring your focus to your breath. Notice how your breath feels. Begin to gradually slow the breath down, by taking deeper, gentle breaths in and out. Feel the cool air as it enters your body, and the warm air as it leaves. As you exhale, notice how the muscles in your body respond. They begin to relax gradually and slowly with each breath in and out.

Bring your awareness to your feet. Point your toes up towards your head, tensing the muscles in the back of your legs. Hold and inhale. Exhale and let go. Let your feet and toes relax and gently fall out to the sides. Soften your calf muscles.

Now tense the muscles in your thighs. Hold and inhale. Exhale and let go. Feel the tension in your thighs disappear as you allow your legs to feel heavy. Clench the muscles tightly in your buttocks. Hold and inhale. Exhale and let go. Allow any tightness to be released, and notice your legs sink deeper and deeper towards the ground.

Bringing your thoughts towards your stomach, pull your tummy muscles in towards the back of your body. Hold and inhale. Exhale and let go. Feel your stomach relax and become smooth and soft.

Now arch your back slightly. Bring your shoulder blades back and gently tighten the muscles of your back. Hold and inhale. Exhale and let go. Release the muscles in your back. Let your back sink down into the ground. Your arms feel heavy. Your hands free from tension. Notice your neck relaxing and your shoulders start to sink down, away from your head. Continue to breathe slowly and deeply. As you lie there in a comfortable position, bring a frown to your forehead, wrinkle your nose and purse your lips. Hold and inhale. Exhale and let go. Release the tension in your face. Smooth your forehead. Relax the muscles around your eyes. Loosen your jaw and allow the tension in your cheeks to fade away. Allow your head to sink deeper towards the ground, releasing any tension in your scalp as you do.

Your body feels relaxed. Heavy and still. Watch your stomach gently rise and fall with each breath in and out.

As you lie here peacefully give yourself permission to take this time to relax, recharge your energy and prepare for the day that is yet to come.

Right now, in this moment, there is nothing more important that you need to do. This is your time to rest. To let your body’s natural rhythms to take over. Your mind has been in control all day, and now, it is time to hand over the control to the rest of your body.

Your body needs this time to heal, to repair, and recharge. You cannot do physically do this for your body. You have to let this process happen naturally by itself.

Help your body to relax by beginning to quieten your mind. Your mind is racing with a million thoughts. These thoughts are useful to you during your waking hours, but they first need to be processed by your mind in order for them to be useful to you. Your mind needs this time to adjust and accept the thoughts that are present. It needs time to learn from the information that you have given it. In order for your mind to make clear, focused and rational decisions, you must let it do what it needs to do. Your mind needs this time as you rest and sleep to process your thoughts.

Begin to help your mind. Imagine that there is a large indigo blue button situated in the middle of your mind. When pressed, this button helps to organise and calm your thoughts.

Press this button now. As you release the button, stream of fresh air begins to gently flow through your mind. This air stream is of the colour of deep indigo. Watch it flow freely, without restraint, through your mind. It glides smoothly and effortlessly, soothing and calming your thoughts. Let it wash away any tension.

Now, every time that a thought enters your mind, let it slip quietly into the indigo air stream. Watch it as it flows away in order to be processed by your mind.

Let the flow of indigo colour, leave the confinements of your mind and allow it to flow freely through your entire body. As it travels through your body, it brings healing to every area. Soothing and calming away all tension within your body.

Watch as it travels down into your neck and shoulders, and slowly down both of your arms, towards your hands and fingers. Your arms feel heavy. Your hands relaxed.

The indigo travels down your spine, calming all your internal organs as flows down towards your hips.

Once at your hips, follow the indigo colour as it moves down both of your legs, all the way to your feet and toes.

Allow the colour to completely fill your entire body. Soothing, calming, healing. Your body and mind feel as one. You feel so very peaceful. So very heavy.

As you welcome this deep state of relaxation, form a dome of silver around your body. This silver dome with protect you as you rest. It will keep the indigo stream within you, allowing its relaxing properties to continue to bring peace to your body and mind.

Continue to enjoy this feeling of deep relaxation.

Namaste