Release daily tension through a body scan and visualization to prepare for a deep, restorative sleep.

English

This trauma-informed meditation helps you drift into a peaceful, restorative slumber. Gently release physical tension and quiet your busy mind, making it easier to fall asleep fast and stay asleep. This is 10 minutes long.

Guided To Sleep (10 Minute)

Welcome. It's time to let go of your day and prepare your mind and body for a peaceful rest. I invite you to get comfortable now in whatever position feels best for you. You can close your eyes now or at any time you feel ready. There is nothing left to do. Nothing left to think about. This is simply your time to rest. When you're ready, bring your attention to your breath and notice its rhythm. There's no need to change it. Just feel the gentle rise and fall of your chest or belly. With each exhale, you might like to imagine any tension simply melting away. Bring your awareness to your forehead. Notice if it's soft and smooth. Gently release any tension in your brow and let your jaw become soft. Notice the placement of your tongue. Can you bring more ease? When you're ready, bring your awareness to your shoulders. Notice if they're holding any tension from the day. And with your next exhale, offer them some softness. Invite that feeling of release to travel down your arms, to your hands, and out through your fingertips. Bring your attention to your chest and your back. Notice your breath. Bring your attention to how your body is being supported by the bed or the floor beneath you. I encourage you to let go of any effort to hold yourself up. When you're ready, move your awareness to your legs. Check in. Notice if there's any tension in your thighs or in your calves. If you choose, you can allow that tension to release. Traveling all the way down to your feet. Imagine all the day's energy draining out through the soles of your feet. Your whole body is now becoming heavier, softer, and completely relaxed. If you'd like, you can imagine yourself in a favorite peaceful place. Maybe it's a calm beach at sunset or a quiet forest or a warm, cozy room. You can bring in as many or as few details as you'd like. What do you see? What do you hear? What do you feel? In this safe, gentle space, there is nothing to do, nothing to worry about. You're completely at ease. As you rest here, you can feel yourself sinking deeper and deeper into a state of peace. You can let go of any thoughts that arise, simply watching them float by like clouds in the sky. Knowing that you're safe, you're held, trusting that you're now ready for a restful, restorative sleep. When you're ready, you can let go and voice. Let the gentle rhythm of your breath carry you deeper into sleep. You are safe to fall asleep now. This is how to rest. You will awaken, feeling refreshed and renewed.