Relax and fall asleep fast with this 10 minute guided meditation for sleep. Soothing rain sounds will help your mind relax and help you fall into a deeper and more rejuvenated sleep through this peaceful music and spoken word guidance.
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MusicTranscript
00:00Welcome to
00:28a gentle and calm meditation for relaxation and sleep.
00:34In this moment right now, I want you to find a space to externally and internally disconnect
00:41from the outside noise.
00:44May we take this opportunity to let go of the day, let go of the idea if it was good
00:52or bad, and simply fall into the silence and peace within your heart.
01:01So let's find a comfortable seated position.
01:05You can even sit on your bed in preparation for a deep and restful sleep.
01:11Take a deep breath in and exhale out.
01:19Rest your hands comfortably on your lap, close your eyes, notice how you are feeling
01:27right now in this moment.
01:32Inhale and exhale.
01:40Take this opportunity to let go of the heaviness, the body, the mind.
01:52Allow any tension to release out of your face.
01:57Relax your forehead.
02:00Allow your eyes to be heavy, the jaw to be relaxed.
02:09Inhale and exhale.
02:20There is no more need to hold on to anything anymore.
02:25Give yourself the permission to truly surrender to rest, to peace, and to the calm and loving
02:33energy within you.
02:37Inhale and exhale.
02:44Let go of your shoulders.
02:48Let them fall away, downward, away from your ears, releasing any heaviness, weight and
02:56tension that the world may have brought upon you today.
03:02Let it go.
03:06Allow your arms to be heavy, soft and relaxed.
03:13Feel your heart gently beating with each inhale and exhale, reminding you of the powerful energy
03:23that exists within, reminding you of this beautiful life that you have, that you get
03:31to experience through all the positive and challenging moments, each serving a purpose
03:38to find gratitude, to find strength, peace and acceptance of this magical existence on
03:46this earth.
03:49Breathe in, breathe out.
03:56With every breath that you take right now, open your heart to gratitude, to love, to
04:04forgiveness, and to this presence within you.
04:10You are strong, you are powerful, you are beautiful, you are love, and you are love.
04:22Let this idea sit with you as you slowly give yourself permission to relax, to let
04:32go of the day, the worries, the uncertainty, digging deeper within yourself to find the
04:43true essence of what and who you are, your loving, conscious awareness.
04:55Inhale and exhale.
05:06Notice your breath.
05:09Notice what comes to you as you begin to let go.
05:15Notice any images, colors, shapes or memories that may arise.
05:23Without any judgment, simply stay aware as you give yourself permission to relax deeper
05:31and deeper.
05:36Within this present internal awareness, begin to visualize yourself melting deeper and deeper
05:45into your relaxed state of being.
05:50Your body getting heavier as you open your heart to the loving energy that you are cultivating
05:58from within.
06:00Breathe, rest, and let go, just let go.
06:16Listening to the sound of the rain, let yourself be filled with ease, serenity, bliss and deep
06:27loving relaxation.
06:30Breathe in, breathe out, and let go.
07:30Breathe in, breathe out, and let go.
08:01Breathe in, breathe out, and let go.
08:17Breathe in, breathe out, and let go.
08:33Breathe in, breathe out, and let go.
08:49Breathe in, breathe out, and let go.
09:05Breathe in, breathe out, and let go.
09:22Breathe in, breathe out, and let go.
09:38Breathe in, breathe out, and let go.
09:56Breathe in, breathe out.
10:04As we finish our practice together, you are more than welcome to lie down on your bed
10:12and use this beautiful energy that you have cultivated from within to guide you into a
10:19deep, healing, and relaxing sleep.
10:24If you are not ready for sleep yet, simply bring your hands together in Anjali Mudra
10:31and bow down to your heart to thank yourself for giving yourself this moment of peace,
10:40relaxation, and healing.
10:46May you have a beautiful night.
10:49Sleep well.
10:51Namaste.
11:01Namaste.
11:31Namaste.
12:01Namaste.