Calm and Relaxed: Drifting into Peaceful Slumber

Welcome to this gentle sleep meditation. As we begin, allow yourself to settle into a comfortable position, one that will support you in drifting off to a deep, rejuvenating slumber. Whether you find yourself nestled beneath cozy covers or resting peacefully for an afternoon nap, know that this is your time to simply be, to release the day's cares and embrace the tranquility of the present moment.

If it feels comfortable for you, let your eyes gently close. Notice how this simple act of allowing your eyelids to softly lower can already begin to signal to your body that it's time to relax, to let go. Take a slow, deep breath in through your nose, feeling the air fill your lungs, and then exhale through your mouth, letting the breath flow out of you like a gentle wave returning to the sea.

With each exhalation, feel your body sinking a little deeper into the supportive surface beneath you. Imagine that with every breath out, you are releasing any tension, any tightness, any worries that you may be holding onto. They simply dissolve, carried away on the gentle current of your breath.

Now, let's take a mindful scan of your body, inviting each part to relax even further. Begin by bringing your awareness to your head. Notice if there's any tension in your jaw, your forehead, or around your eyes. If so, gently invite these areas to soften, to release any holding. Allow your face to be at ease, free from any need to express or react.

Let this sense of ease flow down into your neck and shoulders, areas that so often carry the weight of the day. Imagine breathing deeply into your shoulders, and as you exhale, feel them melting away from your ears, softening and releasing any tension they've been holding.

Continue this relaxation into your arms and hands, inviting them to be soft and heavy, like they're melting into the surface beneath you. Feel the breath expanding your chest and belly, like a gentle wave ebbing and flowing. With each exhale, let your torso sink a little deeper into relaxation.

Bring your awareness now to your hips, thighs, knees, calves, and feet. Invite each part to let go, to surrender to the pull of gravity and the comfort of your resting place. Feel your entire body becoming heavier, more deeply relaxed with each breath.

As you rest here, safe and at peace, know that you have the innate wisdom and ability to relax yourself, to bring yourself to this place of deep calm whenever you need it. If at any point in the night you find your mind stirring with thoughts or worries, simply return to your breath, letting each exhalation carry you back to this place of tranquility.

May your dreams be sweet and your slumber deep. Rest well, dear one, knowing that you are held in the gentle embrace of peace. Goodnight.