If you have trouble falling or staying asleep, you should download & try this meditation. I promise if my soothing words don’t help, Kevin MacLeod’s “Garden Music” in the background is sure to do the trick.
Due to limited space on SoundCloud, I will have 2-3 meditations available for download at a time. When I upload new ones, I will delete the old ones.
BONUS: Here is the script for this one, if you would like to try it with other music to suit your needs:
Guided Sleep Meditation
Before you begin, turn off any distracting electronics, turn the lights off and get into something loose-fitting. Lay on your back, supporting your neck with a comfortable amount of pillows. You can use a sleep mask to block out any remaining natural light.
Once you are comfortable, take slow, deep breaths.
Take a breath in
And another one out
Continue like this as you feel your body start to relax.
All those things you are worrying about can wait until tomorrow. You can’t do them now, so let them be. Just be alone with your breathing. In…and out. Quiet the thoughts with your breathing.
Now that you have cleared your head, start to feel each part of your body in its exact position. Start with your head. Is it in a comfortable position?
Let any tension you feel in your jaw drift away with your worries.
Do the same with your chest and abdomen. Breathe steady and drain the tension from those areas.
Feel your arms. Breathe in…breathe out.
Feel your hips. Breathe in…breathe out.
Feel your thighs and knees. Breathe in…breathe out.
Feel your calves and ankles. Breathe in…breathe out.
Feel your feet and each toe. Breathe in…breathe out. Cleanse the tension from your muscles.
Now, re-examine your body. Notice how deeply relaxed you feel now. Cuddle with that relaxation. Let yourself be completely in the present, embracing the calm.
You are light. You are floating. You are in the clouds. No, you ARE a cloud. Fluffy. Floating on. Careless. Let this take you where it will.
Your body is light, but your eyes are feeling heavy now. Let them get heavier. Let your body remain floating, but allow your eyes to lay heavy, keeping out the world around you, sealing you to your new sleep paradise.
You are safe. You have nothing on your to-do list. You are relaxed. You are almost asleep. Surrender to it. No thoughts, just peace.
You are sleeping. Floating. Dreaming.
The music and the sky are all that is in your mind. Let the music anchor you to this calmness as you sleep until morning. Deep…sleep.