Guided Thoughts for Better Sleep

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Welcome inside,

Away from the hurried thoughts, the noise of the day.

The thoughts that keep you alert,

Anxious,

And restless.

The thoughts that tug at the seams of your peace.

PAUSE…

Now, come inside,

And feel those thoughts dissolve into the quiet darkness of the night,

As you begin to pay attention to the gentle ebb and flow of your breath.

PAUSE…

The soft, comforting weight of your body resting here,

PAUSE…

And the calm, soothing sounds that cradle the night.

PAUSE…

Inhale slowly…

And exhale…

Allowing your body to sink further into relaxation,

Allowing tension to drift away.

Inviting your mind to unwind,

And your heart to open wide.

PAUSE...

You are worthy of this tranquility, dear one.

Ignore the chorus of “shoulds” and voices of doubt.

PAUSE…

You are worthy of your own love,

Of peace,

And of serenity.

PAUSE…

So breathe in deeply,

Open yourself up to embrace the profound kindness that you offer so freely to everyone else.

Imagine it as a warm blanket enveloping you,

Soothing you,

Holding you gently,

As it rocks you into a more serene state.

LONG PAUSE…

You don't have to do more,

You don't have to strive more,

You don't have to keep pushing.

You can simply be here,

Giving yourself what you most deeply desire,

What your spirit needs.

A moment,

A break,

Affection,

And restorative, deep sleep.

PAUSE…

Feel your eyelids grow heavier,

And the muscles in your face relax.

Your entire face softens,

And your shoulders drop into comfort.

Breathe in…

PAUSE…

Release any tightness from your neck,

And let your back ease,

As your spine gently elongates and unwinds.

PAUSE…

Let your chest open up,

And your arms grow heavy,

Feel your belly soften,

And your whole body sink deeper into the embrace of your bed.

PAUSE…

Allow your hips to let go,

And your legs to warm and weigh down with relaxation.

Inhale…

And as you exhale, drift further into the arms of the night.

PAUSE…

Leave behind all worries,

All pressures,

All demands.

It’s just you here,

With the nurturing night,

Wrapped in the soft, loving blankets of care,

And cradled in warmth.

LONG PAUSE…

You are loved.

You are enough. 

You are whole. 

Sweet dreams, beautiful.

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