Make a Guided Meditation for Sleep

Please consider the following when recording your own sleep meditation:

1. Use a good quality microphone to capture the nuances of your voice.

2. Find a silent environment free from background noises. A recording studio is best.

3. Sing (out-loud) a few of your favorite songs to practice warming up your vocal chords.

4. Read the script provided below, read slowly and calmly try to maintain a soothing voice throughout.

5. Edit the recording from any unnecessary words or coughing, etc. If you are recording on a computer find a recording software that is compatible with your computer (IMB or Mac) such as Audacity. Click on Photo of sleeping couple (above) to go to this free site.

Close your eyes gently and as you lie quietly in your bed, making any final adjustments to your body so that your body knows that this is its time to relax. That it is time to let go of all the stress and the tension of your day. It is time to be still. As we go through this process of relaxation, pay particularly close attention to each word I'm saying as it will help you relax and fall asleep. Focus on the sound of my voice and feel the energy of relaxation slowly fill your mind and body. Guided Meditation Series

I will count from 10 to 1 and with each descending number, I would like for you to take in a deep breath, then exhale very easily and quietly.

So lets begin with the number 10. Relax (breathing in) and let go (breathing out). Letting go of the day; of all the cares and the concerns.

9, another deep breath in (breathing in) and as you exhale feel yourself releasing and going deeper. That's it.

8, another deep breath in, breathing in the light blue mist that surrounds you and let your lungs be filled with this relaxing energy, this light blue mist, and then exhale and let go. That's it. Breathing and relaxing as you inhale this light blue mist with each descending number.

7, another deep breath in. That's it. (breathing in) Now relax and let go (breathing out), going deeper, going deeper. As you listen to the sound of my voice, allow my voice to be a way, a method of going deep inside, into that inner space where there is solitude and comfort.

6, another breath in, filling your lungs with life-giving oxygen, and exhale and let go. Feel how the oxygen blesses and refreshes all of the cells in your body. Feel how the energy of this beautiful cocoon begins to tingle with the beginning of relaxation.

5, another deep breath in. Taking a full deep breath. Now that's it. Let it go. We are halfway there now. Releasing, releasing. Allowing your mind and your brain to slow down. Slowwwww dowwwwnn. Allowing your brain and your mind to slowwwww dowwwwnn.

4, another deep breath in. Filling your lungs and now simply letting go. As you exhale the relaxation automatically takes place as you let go. Feel the sense of peace and quiet filling your mind and your body as you relax. As you sense the comfort from within you beginning to emerge and fill you with a state of solitude.

3... another deep breath in. That's it. Holding for a moment and then exhaling and letting go. We're almost there now.

2...A deep breath in. Exhaling easily and quietly.

And the final deep breath at number 1. Take in a final, long, slow deep breath and as you exhale, letting go and allowing yourself to return to normal breathing. Allowing your breathing to move into its own natural rhythm and pace. Into a pace that feels the most relaxed and comfortable for you.

I want you to focus now, focus your attention on your neck and your shoulders. Begin to sense and feel any tightness in your shoulders and neck, letting go. Loosening the grip that we often hold in our upper back and neck area, let it drop away and be free. Simply choose to relax this part of your body and your muscles will respond. Your body will relax. We carry a lot of our burdens and responsibilities upon our shoulders. I want you to let them loose for now, to let go of those burdens and responsibilities and relax and let go. Let them be free for the night as you continue to drift deeper and deeper into a healthy sleep.

Notice how your arms are comfortable and relaxed from your shoulders down through your elbows. Allow your biceps to become soft and quiet and feel a sense of heaviness, a gentle heaviness begin to emerge within your arms as they lie gently at your sides. Let the heaviness continue down from your elbows through your forearms into your wrists and down to your hands and fingertips. From your shoulders to your fingertips. Both arms are now very heavy, quiet and very relaxed. Your arms are drifting off to sleep. Into a deep restful sleep.

(Pause for 1-2 minutes)

Your entire body is becoming more relaxed and heavier with each and every breath you take and every beat of your heart you will notice, you will sense your entire body going deeper and down deeper into states of relaxation. Leaving behind your everyday world and moving into your inner world of thought, feeling and imagination. Into your inner world of spirit as you move and detach from your daily activity, you begin to go to that place deep within you. A place where you are at peace. Where you can have a balanced healing experience. To move gently now into that place where a restorative, deep, sound sleep can easily occur.

I want you to focus now, focus your attention on your neck and your shoulders. Begin to sense and feel any tightness in your shoulders and neck, letting go. Loosening the grip that we often hold in our upper back and neck area, let it drop away and be free. Simply choose to relax this part of your body and your muscles will respond. Your body will relax. We carry a lot of our burdens and responsibilities upon our shoulders. I want you to let them loose for now, to let go of those burdens and responsibilities and relax and let go. Let them be free for the night as you continue to drift deeper and deeper into a healthy sleep.

Notice how your arms are comfortable and relaxed from your shoulders down through your elbows. Allow your biceps to become soft and quiet and feel a sense of heaviness, a gentle heaviness begin to emerge within your arms as they lie gently at your sides. Let the heaviness continue down from your elbows through your forearms into your wrists and down to your hands and fingertips. From your shoulders to your fingertips. Both arms are now very heavy, quiet and very relaxed. Your arms are drifting off to sleep. Into a deep restful sleep.

(Pause for 2-4 minutes)

Your entire body responds to this heavy relaxation as well as all the organs and glands throughout your digestive system. Throughout the reproductive system. Relaxxxxxxx. That's it. Your stomach is quiet, relaxed and at ease. And all the many glands and organs throughout your digestive system, your faithful servants throughout the day now drift off to sleep. Allow them to rest now for they have constantly been working for your benefit, to feed, nourish and provide for you a healthy body to live in. Allow your digestive system to relaxxxxxx. As you allow these many organs and glands to rest, you go deeper into a peaceful sleep.

Your entire body becomes balanced and restored during the night as you sleep. Your stomach and spleen relaxes. Your liver and pancreas let go of any tension and stress that is held within those internal organs. Simply send a warm relaxing thought to all of your internal organs throughout your torso, abdomen and pelvic region.

Sleep now... you sleep...now. Let yourself slip into a quiet and deep sleep. Drifting gently, allowing your thoughts to drift away, to drift far, far away. Your thoughts become lighter and lighter as you go deeper and deeper into sleep. Deep asleep.

If you are not asleep at this point, I want you to imagine, or just pretend that you are sleeping, that right, pretend you are in a very deep, restful and restorative sleep, as you allow the following suggestions to go into your subconscious mind and let your subconscious mind help you drift to sleep.

Repeat mentally the following statements:

Each and every night I fall asleep easily.

Each and every night I go into deeper and deeper sleep.

It is easy for me to fall asleep at night.

(Repeat these statements 2-3 times slowly)

Each and every night I find that it is very easy for me to drift into quiet sleep. Each and every night you find that it is very easy, very easy for you to drift into quiet sleep. Each and every night during sleep your body will do all that it can to harmonize, balance, heal and restore itself to good health.

As you listen to these suggestions you are falling asleep, deep asleep and you will allow yourself to dream all the necessary dreams for a state of good mental emotional health. I allow my mind, I allow my mind to dream all the dreams that are necessary for me to create a state of inner peace. Continue to drift and dream yourself into sleep. Deeper and deeper. Let go. Safe...sound...sleep. Quiet. You will awaken in the morning feeling completely refreshed, rejuvenated and at peace. Sleep now. Sleeeeep. Let yourself drift into deep resftul sleep. (End of Script)

If you don't have the 4-5 hours to make your own Sleep Meditation or the money to purchase the equipment, try my Deep Sound Sleep Guided Meditation.

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Click on the Sleeping Couple (on the right) to grab a copy today so you can fall asleep tonight fast, easily and without effort.

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Guided Meditation for Sleep