Hi and welcome to sleep meditation .
We're going to begin by finding a comfortable position in our bed .
It means you can arrange your pillows , blankets and things in whatever way makes you most comfortable as you get situated , make sure that you turn the lights down or if possible , turn them off completely .
As you close your eyes , slowly , let your whole body get heavier in your bed and sink into the most comfortable position .
Fall asleep in gently , begin cleaning your mind of any residual thoughts that have been playing through your mind throughout the day .
Take a long deep breath in and exhale slowly like another deep , long breath in , in .
And this time if you want open your mouth and exhale through your mouth , slowly , one last deep long breath in and let it out slowly through your mouth .
Like a deep sigh .
Let the breasts flow naturally .
And with each exhalation , let go of a memory that an opinion or anything that's stuck in your mind one by one with the next exhalation , perhaps you can let go have an unfinished conversation , let it dissolve into the air .
It can't be finished right now .
Just let it go with another exhalation .
Let go of a situation you think you could do more about let it go for now , just let it disappear .
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Not only the things that challenge you and make you feel tired , but also the ones that you're holding on to with excitement that you're looking forward to doing .
Just let them slowly dissolve as you excel , let go of the project that you're currently working on .
Let go of the dreams that make you feel excited and allow yourself to drift off to sleep gently with each exhalation .
Let go of the plans and programs you have for the upcoming days .
Just let them disappear into the darkness .
They're not happening right now .
So you can just let them go .
Let your exhalations dissolve all of the stories from your past .
The stories you've made up about the future and simply rest right here in the present moment .
As our minds slow down , we imagine that all of the muscles in our face are also softening and melting .
Let your eyeballs rest softly in their sockets , loosen your lips , let your tongue rest , relax your jaw .
As you soften the whole throat area , feel the expansion inside and outside of the cheeks behind the head and the neck .
And as you continue breathing , let your back and your legs sink further into the bed , your arms and your hands are feeling heavier and heavier with each breath , they're falling down gently like the leaves of a tree slowly and peacefully .
Yeah , you're feeling so peaceful in the comfort of your own bed under your warm blanket .
If you're feeling any discomfort in any part of your body , just notice it gently and release it with each exhalation , you're feeling heavier and heavier with each exhalation .
As your body gets heavier , your mind feels lighter .
Your body is relaxing and your breaths are like the waves washing against the shore .
Notice the calming effects of your breath as your body melts further into your bed , allow your breath to get deeper and longer preparing your body for a deep and relaxing sleep .
Like the soothing waves of the sea , your hands and your feet are feeling more and more relaxed .
You notice how your bed holds you .
It cradles you as you let go of your body and become heavier and heavier in it without any expectations , judgments or doubts .
Let gravity and the comfort of your own bed take you further into the realm of a deep rest .
Feel how each part of your body , each tissue and each muscle relaxes and lets themselves go .
This is your safe , secure and peaceful place .
Here , there is nothing you have to do nothing to hold on to nothing to achieve .
Here in this space , you can relax yourself and rest your mind and body .
Each and every system of your body is drifting deeper into a more restful state .
Feel the lightness of your arms and hands and the heaviness of your head and neck into your pillow , gently soften the chest and the belly and relax your legs even more .
Your breaths are like tiny little waves on the surface of a calm lake in the middle of a peaceful , peaceful night .
This is the time to allow yourself to rest .
Calm , peaceful , comfortable and relaxed .
Allow your breasts to rock your body slowly and gently like a cradle .
Let a peaceful dream cover your body piece by piece with layers of silk and rest .
Surrender your body , surrender your mind and your consciousness so that you can rest .
Let everything melt down even further , soften into the blanket and surrender to sleep .
I wish you a peaceful and restful sleep .