Hey there , this is a meditation for sleep and thought clearing . Take a comfortable position in bed , lying on your back or side . Allow your body to sink into the mattress , feeling fully supported and safe . Fully supported and safe . When you're ready , gently close your eyes and just begin to focus on your breath . Take a deep breath in through your nose for a count of four , three , two and one , holding gently for one , two , for the count of six , five , four , three , two and one . And as you continue to breathe in this way , I want you to draw awareness around , noticing your body relaxing more deeply with each exhale . There's no right or wrong way to do this , just breathing in , holding at the top of your head and imagine a soft wave of relaxation gently washing over it . As the wave moves down , you can feel it softening your forehead , easing your temples , softening your jaw . Continues to flow down your neck and your throat , releasing any tension there , and the wave continues to move into your shoulders . Feel them drop and become heavy Heavy , but relaxed and supported . Take a deep breath in here . Take a deep breath in here . Imagine the wave now continuing down your arms to your hands and your fingertips . Feel the relaxation traveling down your chest and abdomen , easing and softening with every breath . It flows now down through your hips , your lower back . It flows now down through your hips , your lower back , your thighs and your knees , swirling around your calves , spending some extra time wherever you feel tension , and down your shins , your ankles , finally reaching your feet and toes . Notice how relaxed you're feeling . Nothing to worry about . Your entire body is feeling relaxed and supported . No expectations , just ease .
Speaker 1Imagine the wave now carrying away any physical tension , leaving only calm , stillness and peace . Imagine a gentle breeze sweeping across your mind , clearing away stray thoughts easily , just blowing them free . If a thought arises , imagine it as a leaf floating down a calm river . Watch it drift away , drifting away without judgment , without judgment , without attachment , bringing you more ease and spaciousness . If your mind still feels busy or wanders , no worries , it's perfectly natural . Simply return to the flow of the river , watching each thought as it floats gently out of you , and remind yourself I am not my thoughts .
Speaker 1I am not my thoughts , watching them drift away , feeling more and more relaxed , silently or softly , repeat this affirmation to yourself I am safe , I am calm , I am at peace . I am safe , I am calm , I am at peace . My body knows how to rest . My mind knows how to release . Let these words settle in creating a sense of comfort and ease . Shifting your attention now back to your breath , feel how soft and natural it has become . Imagine each inhale drawing in peace and stillness . Allow yourself to sink deeper and deeper with each breath . With each breath , feel your body becoming heavier and your mind is lighter . You're gently floating in a warm , safe and tranquil space . Whenever you're ready , let go completely . There's nothing more to do , nothing . Sleep to come naturally . Sleep well , my friend .