Guided Meditations for Deep Sleep, Relaxation, and Stress Relief: Bedtime Stories for Adults, Hypnosis & Beginners Meditations for Insomnia, Self-Healing, Depression

By Meditation Made Effortless

• Language: English
• Publisher: Joseph Knight
• Release date: Jun 10, 2020
• ISBN: 9781989838365

Book preview

Sleep Meditation (30mns)

Hello and welcome to this meditation for sleep. For this session, we will relax the mind and body so thoroughly that you can go straight to bed after this so you would have a night of restful sleep. That way, you will wake the next day feeling fully refreshed and energized.

So to begin, lay back into a comfortable position on your bed. You can place your arms and legs however you like so long as you are comfortable. Comfort is very essential to relaxation, after all. You don’t have to close your eyes yet.

At first, you don’t have to do anything but to let go of your body. Allow it to adjust to the mattress. Feel your spine settling back and relaxing. Rest your head back against a pillow if that is your preference, and just savor the relief of simply lying back after an active day.

We will start off this meditation with a simple breathing exercise. So, go ahead and take a deep breath now to let the body know that it is time to unwind and relax. Again, no need to close your eyes or calm your mind yet. Spend some time just on breathing and letting the body loose and relax.

At this point, your mind may wander and bring up random thoughts. Your eyes may wander as well as you practice this breathing exercise. But right now, you don’t have to worry about that. Just focus on breathing and bring in as much air into your body as possible to allow it to relax and unwind.

Take another deep breath in through your nose… And through your mouth, as you exhale.

In… And out…

In… And out…

In… And out…

Perfect.

Now, let’s work toward relaxing your eyes. As you breathe in, slowly close your eyes. And as you breathe out, open them again. Continue to do this for a minute, feeling how your eyelids become heavier and heavier at each breath you take.

(Pause 1mn)

Your eyes should feel very heavy at this point, so go ahead and close them. No need to squeeze them shut. Just let them fall naturally. As your vision turns to black, shift your focus to your own breathing. You may also breathe as you normally would.

At this point, it's not about trying too hard to control your breathing, instead, it's letting it occur naturally and just being aware of it. Next, we will perform a quick body scan. As you go through with this, you will realize that certain parts of your body are tense, perhaps a lot more than you imagined.

As you do so, you don’t have to do much about those areas of tension. Just notice where they are as we will work toward relaxing the entire body immediately after. So, take a moment now and focus on the top of your head, shifting your focus slowly down the body until you reach the tip of your toes. Notice how each area feels.

(Pause 3mns)

Now, as you inhale, hold your breath in for a few seconds. Feel the air going to your forehead and soothing the tension in that area. Then, breathe out, allowing the air to carry the tension away.

As you inhale, feel your eyelids becoming softer and more relaxed. As you exhale, feel how your eyelids become heavier.

On your next breath in, feel the air going to your cheeks and jaw, loosening and relaxing those areas as you exhale.

Continue to focus on each area of your body and breathe in, allowing the cool air to come in and soothe that area, and let it carry away all the tension as you breathe out.

(Pause 3mns)

Simply allow your body to relax completely into the surface and enjoy the support for your body that allows you to totally relax.

(Pause 1mn)

And as you allow your body to relax, simply take the time to notice how each part of your body feels. Notice how your head and neck feel. Notice how your shoulders and arms let go and relax. Your hands and even your fingers relax.

Simply notice how the sensation of calm and relaxation travels along your body from your scalp down your toes. Notice the tingle all the way down your spine. Notice how your breath allows your back and chest to relax.

Your abdomen and your hips relax into the surface beneath you. As you continue to allow your body to relax. Notice how your thighs and calves relax and let go. Notice how your feet and toes relax and notice the sounds around you now.

(Pause 2mn)

These sounds are all adding to your relaxation. Continue to breathe deeply through your nose and deeply into our belly in and out. Deeper and deeper, more and more calm and happy…

Just let my voice and any of the sounds help you to relax.

And now bring your attention to your mind. Allow your mind to simply let go of any resistant thoughts that you may have. Allow your mind to relax and allow any thoughts to simply pass.

And smile, knowing how grateful you are to take time out to heal your body, mind, and spirit. And as you allow your mind and body to let go, just listen to my soft soothing voice. Bring your awareness back to your breathing as you are now wonderfully and deeply relaxed.

(Pause 1mn)

Your mind is calm, your body is still and totally relaxed. You feel the wonderful sense of deep relaxation.

(Pause 1mn)

Feel your body sinking deeper and deeper into the state of relaxation at every breath that you take.

Now, take a moment and imagine that you are standing in a void, with a giant wooden door in front of you. You walk toward this door. The door has intricate and very detailed carvings and feels cold to the touch. The handle is adorned in gold, but as you touch it, you feel like something is amazing on the other side.

What lies in wait on the other side?

As you push the door open, the light on the other side floods your vision. As your vision adjusts to the light, your heart gladdens at the sight. It is a place that you have always dreamed of seeing.

Take a moment now and the picture that you are standing in this very place. It does not matter where it is. It could be at the top of a tall mountain. It could be at the beach. It could be in the forest. It could be fictitious or real. It does not matter. Let your mind conjure this place into existence.

Feel how it would be like to remain in this place of peace. Feel the warmth or coolness of this place. Feel this place with all your senses.

(Pause 2mns)

Did you know how your mind create this place? This place has always been there. This is a place where you visit unconsciously when you are sleeping. It is just there, a product of your mind. It knows just the right thing to help it relax.

The only problem in the past is that you stumble upon this place irregularly and unconsciously. When you are in this place, you would feel very relaxed and energized the next day. But when you leave, you cannot return to this place. You did not know how.

But now that you are in this place, take a moment to enjoy everything that it has to offer. Let this magical place fill you with relaxation and energy. Allow it to relax your mind, body, and soul.

(Pause 3mns)

As we come to the end of this meditation, take another short moment to appreciate this place. While you had not been able to visit this place consciously in the past, you are here right now. You can take this place, and its relaxing aura, with you to the outside world.

Whenever you feel stressed or tense, you can always come back to this place. All you have to do is to give this place a name and a symbol. The name is so that you can find this place again, and the symbol is the key to unlock this place. So go ahead and think of a name and a symbol that represent this place. Your mind created this place, so let it speak to you.

(Pause 1mn)

Now that you made sure that you can visit this place in the future, talk a walk through this place one more time, toward the big wooden door that you just came through. In the future, when you wish to return to this place, just close your eyes and breathe. Recall the name of this magical place and imagine the symbol that you gave this place to access it. Then, you will be able to enjoy the relaxing aura and rejuvenate your soul.

Now you are standing in front of the big wooden door. Take a final look at this magical place and walk through the door, back into the void.

The door closes behind you with a soft thud. You