Hey there, this is going

to be a sleep meditation.

Chances are, if you're listening to

this, you're beginning to feel sleepy

or you're wanting to try to feel sleepy.

So let's start by finding

a comfortable position.

Maybe this is lying in bed under your

covers or maybe you're just laying down

on the floor or the couch, somewhere

where you feel cozy, safe, warm, and

ready to transition to falling asleep.

And once you get settled, if

it feels okay to do so, you can

let your eyes begin to close.

There's nothing you need to do.

Nowhere you need to get.

All you have to do is just listen to the

sound of my voice as you settle in, relax

and let yourself drift off to sleep.

In this sleep meditation, we'll

be going to our happy place, or

we could say our sleepy place.

This is an imaginary place in your

mind that helps you feel safe, cozy,

and yes, maybe even a little sleepy.

So before we go there, let's start

by taking a few deep breaths.

Breathing in through the nose.

And slowly letting it

out through the mouth.

Great.

Let's do a couple more like that.

Breathing in through the nose.

Slowly back out.

Breathing in.

And out.

As you start to relax, see if you can

let your mouth and your jaw relax.

Sometimes we really tighten this area.

Maybe from a long day

of talking, or smiling.

Right now, you can let the

mouth, the jaw just relax.

Notice if there's any tightness in your

hands, just letting the hands relax.

Same with your belly.

Letting the belly be nice and soft.

And just taking one more deep

breath into the entire body.

Breathing in.

And slowly out.

Relaxing every muscle into

the surface beneath you.

That's it.

You're doing such a good job.

Notice if you're already starting

to feel a little more relaxed.

Maybe the body's getting even more tired.

And the mind is getting more quiet.

Letting yourself snuggle into your pillow.

The blanket.

And the soft cushions beneath you.

Now we're going to go to

our happy sleep place.

Again, this will be a place in your

imagination that helps you feel happy,

but also feels really calm, peaceful,

and makes you just want to rest.

So see if you can start to imagine

a place like that in your mind.

This could be a place you've

been to before that you know.

Maybe it's a different room in your home

or a place you usually take your naps.

Or maybe this is a totally new place,

a place you've never been to before.

And maybe there are soft

pillows all around you.

Could you imagine that?

A place that was just filled

with soft, warm, cozy pillows.

Hmm.

Or maybe you're in the clouds.

Your body is just being

held by the clouds.

This is your place.

So, where do you want to go right

now that would feel good for you?

That would make you feel happy?

And that would also make you

feel ready to rest, like a

puppy curling up in their bed.

What sort of colors do you see around you?

And as you imagine yourself in

this place, just see if you can

see yourself starting to lay down.

Finding a spot in this happy

sleepy, place where you can get

still, or you can start to rest.

Notice how it may be quiet in this place.

Or maybe there's some really soft,

sweet music in the background.

Or the sound of nature, like birds.

Just letting yourself be calm, at ease,

knowing that you're safe right now.

You're taking deep breaths.

Your body is taking care of you.

There's nothing you need to worry about.

Everything that you're thinking

about or feel like you need to think

about, you can do that tomorrow.

Right now, it's time to just let go.

Let yourself curl up.

Be cozy.

And drift off into your

happy, sleepy place.

Seeing it in your mind and

just imagining yourself there.

Resting, still, calm.

Maybe you can even feel it right here.

Can you feel yourself

in your sleepy place?

Letting yourself get more and

more cozy, more and more relaxed.

Letting your mind be calm.

Letting your body be soft.

And if at any point in the night

you wake up, you can come back

to this happy, sleepy place.

It's always here for you.

I hope you get a great night's sleep.

Thanks for meditating with me.

And I'll talk to you soon.

Good night and take care.