This guided meditation script for sleep focuses on letting go of the day, and includes mindful breathing and releasing and releasing of tension or stress.
Royalty free for personal and commercial use. It is intended to be an outline that you can tailor and customize to fit your specific needs. It can range from 5-20 minutes depending on how you pace it.
Download free music for your guided meditations here
Introduction
Welcome to this bedtime guided meditation for stillness and relaxation. I'm so glad you're here, and I invite you to take a moment to settle in and make yourself comfortable. This is your time to unwind and let go of the day.
During this meditation, we will embark on a journey of deep relaxation and inner stillness, allowing any tension or stress to fade away, and welcoming a sense of peace and tranquility. This is your personal time, and you are in control. You can participate as much or as little as you choose. Remember that you are always free to come out of the meditation whenever you feel ready.
I invite you to find a comfortable position that feels right for you. You can choose to keep your eyes opened or closed, whatever feels most comfortable for you.
This is a time to let go of any unfinished tasks or thoughts from your day. This is your time to be present with yourself, to find peace, and to recharge. So take a deep breath in, and let it out slowly. Allow yourself to relax and enjoy this time for yourself as you unwind and fall into a deep and rejuvenating sleep.
Begin guided meditation
As you continue to breathe deeply, notice any areas of your body that feel tense or tight. With each exhale, imagine that tension releasing, and your body becoming more and more relaxed. Allow your mind to let go of any thoughts or worries, and focus solely on your breath.
Take a few moments now to bring your attention to your body, and scan from the top of your head all the way down to your toes. Notice any areas of tension or discomfort, and allow your breath to soothe and relax those areas. Imagine a wave of relaxation washing over you, and with each exhale, allow yourself to sink deeper and deeper into stillness.
As you breathe in and out, imagine that you are inhaling calm and exhaling any tension or stress. Allow your mind to become quiet and still, and simply observe your breath. As thoughts arise, simply acknowledge them and let them go, returning your focus to your breath.
Going deeper
Now, imagine yourself in a peaceful place, somewhere that brings you a sense of calm and tranquility. It could be a beach, a forest, a mountain top, or any place that you find relaxing. Imagine yourself fully immersed in this environment, taking in the sights, sounds, and smells around you. Allow yourself to feel completely at ease and at peace.
As you continue to breathe deeply, imagine that you are surrounded by a warm and loving light. This light is filled with positive energy and healing, and it's washing over you, filling you up with peace and tranquility.
Take a few moments now to simply be still and present with yourself. Allow your mind to become quiet, and simply observe your breath. Know that you can carry this sense of calm and tranquility with you throughout your day. Remember that you can return to this place of stillness and relaxation whenever you need to find calm in your life.
As you fall deeper and deeper into sleep, I invite you to take one more deep breath and exhale slowly. Let go of any remaining tension or worries and feel your body sink deeper and deeper into restful sleep. May you wake up feeling refreshed and renewed, ready to take on the day ahead. Be well.
Notes: If accompanying with music, we recommend allowing the music to continue for another 10-20 minutes or longer to give the listener more time to slowly drift into sleep.
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