Duration: 30 minutes

Goal: To promote relaxation, alleviate stress, and prepare the body and mind for a restful night’s sleep.

Introduction (5 minutes):
Settling In: Begin by making yourself comfortable in your bed. Lie on your back with your arms gently resting by your side, palms facing upward. Adjust your pillows and blankets as needed to ensure you feel cozy and supported.
Deep Breathing: Close your eyes gently. Start taking deep, slow breaths. Inhale through your nose, feeling your abdomen rise, and then exhale slowly through your mouth. With each breath, allow any tension in your body to melt away.
Body Scan for Relaxation (10 minutes):
Starting from the Feet: Focus your attention on your feet. Notice any sensations here. Imagine each toe relaxing one by one. As you exhale, visualize tension leaving your body through your feet.
Moving Upward: Gradually move your awareness up through your legs, relaxing your calves, knees, and thighs. With each breath, feel these parts of your body becoming heavier and more relaxed.
Center of the Body: Bring your attention to your abdomen and chest. Feel the gentle rise and fall with each breath. Allow your back to sink deeper into the mattress, releasing any tightness.
Relaxing the Arms and Shoulders: Notice your fingers, hands, and arms. Let any tension flow out from your fingertips. Relax your shoulders, letting them drop away from your ears.

Mindful Breathing (5 minutes):
Focus on the Breath: Turn your attention solely to your breathing. Notice the sensation of air entering and leaving your nostrils. Feel the rhythm of your breath – steady, slow, and calming.
Calming the Mind: If thoughts arise, acknowledge them without judgment and gently bring your focus back to your breath. Each inhale brings calm, and each exhale releases worries.

Visualization for Deep Sleep (7 minutes):
Peaceful Scene: Imagine a peaceful scene – a quiet beach, a tranquil forest, or a serene mountain top. Visualize yourself in this place, feeling completely safe and relaxed.
Engaging the Senses: Notice the details of your surroundings – the colors, the sounds, the scents. Feel the environment around you contributing to your relaxation.
Deepening Relaxation: With each breath, feel yourself sinking deeper into a state of complete tranquility, ready for deep, restful sleep.

Closing and Drifting into Sleep (3 minutes):
Final Relaxation: Allow your body to be completely relaxed, heavy, and warm. Feel a sense of gratitude for this moment of peace.
Transition to Sleep: As this meditation comes to a close, if you wish to sleep, allow yourself to drift off naturally, carrying the calm and relaxation with you into your dreams.
Gentle Awareness: If you choose to stay awake, gently wiggle your fingers and toes, and when you feel ready, slowly open your eyes, carrying the tranquility of this practice with you.