Guided Meditations & Bedtime Stories For Deep Sleep & Overcoming Insomnia: Adults Beginners Scripts & Affirmations For Developing Mindfulness, Anxiety, Self-Healing& Stress Relief

By Meditation Made Effortless

• Language: English
• Publisher: meditation Made Effortless
• Release date: Jun 11, 2020
• ISBN: 9781989838402

Book preview

Guided Meditations & Bedtime Stories For Deep Sleep & Overcoming Insomnia: Adults Beginners Scripts & Affirmations For Developing Mindfulness, Anxiety, Self-Healing& Stress Relief

By Meditation Made Effortless

Contents

Relaxing Sleep Meditation (30 Minutes)

Insomnia Relief Meditation (40 Minutes)

Guided Meditation for Taking a Nap (40 Minutes)

Body Scan Sleep Meditation (30 Minutes)

A Journey on the Night Train - A Bedtime Story (30 Minutes)

A Trip to Paradise Island - A Bedtime Story (30 Minutes)

The Magic Garden - A Bedtime Story (30 Minutes)

Guided Meditation for Getting Back to Sleep (30 Minutes)

The Birds of the Mountain Forest - A Bedtime Story (40 Minutes)

A Sleep Meditation for Anxiety Relief (40 Minutes)

Bedtime Affirmations (20 Minutes)

Nightmare Relief Meditation (30 Minutes)

A Walk Along the Lake - A Bedtime Story (30 Minutes)

Guided Meditation to Relieve Stress and Worry (40 Minutes)

Sleep Talk-Down Meditation (30 Minutes)

A Sleep Meditation to Improve Self Confidence (40 Minutes)

Mindful Breathing Sleep Meditation (30 Minutes)

Sleep Meditation to Relieve Mental Chatter (40 Minutes)

1. Relaxing Sleep Meditation (30 minutes)

Welcome to this guided meditation to help you sleep. This meditation will help you quiet your mind and any thoughts that may be keeping you awake so you can settle into a nice, peaceful sleep.

Start by making yourself comfortable in bed. Lie on your back and keep your hands by your side. You can move them later in the meditation if you wish, but for now just keep them gently resting at your sides. When you are ready and you feel comfortable, you can gently close your eyes. However, if you prefer to keep them open until you are falling asleep, then that is perfectly okay.

Take a moment now to fully take in how your body feels. Scan your body and see if you can find any areas of tension. Throughout this sleeping meditation, you will be focusing on those areas and gently allowing the tension to leave your body. We will quiet your mind so you can have the gentle, peaceful sleep that you both need and deserve.

Sleep is a special time reserved especially for you. By giving yourself this moment to properly unwind and gradually lower yourself into a relaxing sleep, you are providing your body with the chance to fully recharge so then you can feel fully rested and ready for what tomorrow has in store.

Take in a nice deep breath. Bring in the relaxing air through your lungs. Then exhale slowly. Allow any tension you may be feeling to get swept away in your exhalation. Bring in another deep breath. Feel the comforting air as it enters your body and starts massaging away the tension. Then breathe out slowly. Letting the air carry the tension away, like a single leaf floating away on a calm stream.

You may have a few thoughts coming to mind now. They could be about things that happened today or something you need to do tomorrow. It could also be a concern you have about something or someone in your life.

Sleep is a time when your mind needs to be clear. With a clear mind, you can make sure that you feel refreshed and strong tomorrow morning. So for now, it's time for you to allow your thinking to flow.

Simply take these next few minutes to think about the things you need to think about. Just allow your thoughts to flow without any resistance. After you have allowed those thoughts to flow for a few minutes, now start to let them drift away. Just observe the thoughts and then let them slip away. As those thoughts drift, bring your attention to your breathing. Focus on the in and out of the breath as your mind clears. There is now nothing that you need to be thinking about. Nothing that needs your attention right now. This is your time to relax and drift off into a peaceful sleep.

Start to take in how your body feels. Maybe you can still feel a little tension in some places. If you can just focus on that tension for a moment. Then as you do, take in a deep breath. Imagine that the air you are breathing in is heading straight to the area where you feel tense. Picture the air massaging the tension away from your muscles. Then as you exhale, imagine that the tension is leaving your body slowly.

Notice how your body feels more relaxed when you do this. If there is some tension still present then that's okay. Just repeat this process as many times as you need until all that tension is gone.

Feel your mind starting to drift as you become more sleepy and more calm. From this moment on, you will be focusing your mind on counting from one to ten. With each number that passes, you will become more and more relaxed. And as you relax, you will be able to allow your mind to drift gently into a pleasant and rejuvenating sleep.

Let’s start counting down slowly together now.

One. Focus on the number one for a moment. Then turn your attention to your breathing. Fully experience each in breath and out breath.

Two. Notice how you are sinking deeper and deeper into relaxation. With each moment that passes, you are feeling more peaceful.

Three. Attention still on your breathing. Notice how the tension continues to leave your body on the out breath. Breathing in and out. Soothing air entering your body on the in breath and then carrying away the tension on the out breath.

Four. Picture the number in your mind. Sink deeper into a feeling of calmness and relaxation. Notice how your arms and legs are becoming warm and heavy. And they are becoming heavier and heavier with each passing moment.

Five. Drifting deeper and deeper now. As you focus on the number five, notice how the feeling of a peaceful sleep is now starting to wash over you. You feel so comfortable and relaxed.

Six. Deeper relaxed now. Gently breathing in and out. Your mind is completely clear of any intrusive thoughts. Totally at peace.

Seven. Your body and your mind becoming calmer. Notice how your mind and body now feel more connected than ever. You are totally centred. Totally connected as one.

Eight. Just allowing the pleasant feelings to wash over you. Feeling more warm and heavy. Sinking further and further into the comfortable bed.

Nine. Your mind is drifting further now. No sense of direction. Nothing that requires attention. Just your breathing and counting. Allow your mind to float with no direction. Just fully experiencing relaxation.

Ten. Focus on the number ten as you feel deeply relaxed. Just allowing the feeling of a nice calming sleep to wash over you, like a pleasant gentle wave of water.

If you are still awake at this point, that is okay. It’s perfectly normal to need a little longer to drift to sleep. All you have to do now is repeat the counting, this time starting from then until you go down to one. With each number of you count down, remember to focus on the number and your breathing. Fully take in how with each passing number, you are becoming more and more relaxed.

Embrace how comfortable you feel now as you start counting again. Drifting closer and closer to a comforting and rejuvenating sleep.

2. Insomnia Relief Meditation (40 Minutes)

Welcome to this insomnia relief meditation. Through the use of affirmations and the promotion of a positive mental attitude, you will be able to sooth the effects of insomnia so you can have a more peaceful night’s sleep.

If you want to beat insomnia, you will need to think of sleep as taking a short vacation from stress and the worries of everyday life. Through the use of visualisation, you will be able to take the mental vacation that you need. Tonight, you will be able to deal with insomnia and get the relief you need.

Through the use of your own imagination, you will be able to fill your mind with positive mental images. These images will help both your mind and body relax