Terry Fraser

Relax your body and mind for deep sleep using light visualization and a soothing full-body scan.

English

Welcome to this 12-minute guided Sleep Meditation. In this soothing journey, you will be gently prepared and guided toward a peaceful night’s rest. Restful and restorative sleep begins with a mindful approach to preparing your mind, body, and breath. Through a gentle warm light visualization scan, you will be led to effortlessly scan each part of your being, allowing you to release the stress and tensions of the day. 

As you settle in, let go of any lingering thoughts and worries, and embrace the calming guidance that will bring you closer to a deep, restful sleep. May you sleep, may you rest!

Relaxing Mind, Body And Breath For Restful Sleep

Welcome to this guided sleep meditation. Before we start, take a moment to notice the conditions of your surroundings and any items that can facilitate transition into restful sleep. Do you have a comfortable pillow or pillows, soft sheets and a warm blanket? Consider anything else you might need. Also pay attention to the external factors that contribute to a peaceful sleep environment. What's the temperature of the room and are there any sources of light or noise that can be minimized or eliminated? Take a few moments to tend to these aspects. Achieving restful sleep involves a combination of these elements. When you feel ready, gently lie down on your back, allowing your arms to rest comfortably by your sides, palms facing downward. Let your feet fall naturally apart. Close your eyes and take a slow, deep breath in through the nose. Then exhale slowly through your mouth, letting out a sigh. Repeat this a few more times on your own time. Your body is beginning to relax here. Return now to your natural breath, in and out through the nose, the body knowing exactly how to breathe. Take a few moments to assess if there's anything else the body needs to invite more comfort. A different pillow, an additional blanket, or perhaps shifting to your side or a pillow underneath your legs. Trust your body's instincts. It's perfectly fine to provide it with whatever it desires in this moment, inviting more and more relaxation. As you settle into this state of increased relaxation and letting go, take a moment to set a gentle intention for your practice. This could be a phrase like, I am ready to let go, or I welcome peace and rest, or simply may I sleep. Hold this intention softly in your mind, and in your next three in-breaths, silently repeat the intention you've set. As you breathe in, state the intention, and as you breathe out, the intention's words already manifesting. In your next inhale, inhale deeply into your whole body, and as you exhale, your body is relaxing more and more. Light Visualization. Begin to envision a warm, soft, comforting light hovering above your head. This light is gentle and inviting. As you breathe in, imagine this light slowly descending, enveloping your head and mind. With each in-breath, feel it scanning your thoughts and possible worries, and as you exhale, this light dissolving all the content away. Continue on your own time, inhaling this warm light, absorbing the day's events, and as you exhale, your head and mind within becoming more and more open and clear. As you continue to breathe, allowing this light to now flow over your forehead, temples, eyes, bridge of the nose, cheeks, lips, your jaw, the inside of the mouth, roof of the mouth, bottom of the mouth, teeth, tongue, throat. All so, so relaxed. Let this light continue its journey down to your neck and shoulders. With each out-breath, feel the tension melting away. The light flows down your arms, into your hands and fingers, cleansing and soothing every part it touches. Now focus on your chest. As the light envelops your heart center, notice the sensation of warmth and safety in this moment. Inhale deeply, and as you exhale, release any heaviness or burdens of the day. Your heart is open and light. Let the light move down to your abdomen, relaxing your belly, feeling your belly warm and calm. See this light traveling to your hips, thighs, and knees, easing all tension and aches of the day. These parts can rest and relax. As the light descends through your legs, into your calves and feet, allow it to carry away any remaining stress. Notice the light scan your whole back, the back of the head, back of the neck, your whole spine, so relaxed and heavy, supported by the bed and this beautiful cocoon. The back of the legs, your heels, feet and toes are completely relaxed. Your entire body is now filled with a warm, soothing light and you are completely at ease, completely relaxed. If lingering thoughts about the day, anticipation of tomorrow, or any other physical distraction arises, this is natural. This is our mind and body's way of communicating. For now, practice letting it all go, simply bringing your attention to your inhale and exhale as your anchor. Noticing your in-breath and out-breath more and more relaxed. With every breath sinking deeper into the surface beneath you, this wonderful cocoon of stillness, warmth and rest. With each exhale taking you further into relaxation, deeper into a tranquil state of peace. You are safe, supported and ready to let go. May you sleep, may you rest. Good night.