10 Minute Meditation for Before You Sleep

welcome to this meditation designed to help you prepare for a beautiful night's sleep you may practice this before getting into bed or you may already be in bed when you listen to this either way do make sure that you've done everything you need to to be ready to fall asleep following the meditation or perhaps even during we all fall asleep at different paces and it's perfectly okay if you fall asleep during this however the intention is that you practice before falling asleep once you let your body get nice and comfortable allow your eyes to gently

close take a moment to really become present in your body right here and now feel yourself present in this time and space [Music] there's usually a tendency at the end of the day to perhaps reflect on the day and prepare for the day ahead however right now let's just get really comfortable in the body let's clear out some clutter and welcome in miracles begin by taking three deep cleansing breaths on your next inhale breathe in extra deeply stomach and ribcage fully expands breath is held whenever you reach the top and once you're ready you exhale

with a powerful sigh [Music] when you reach the bottom of that breath do it two more times that way stomach and ribcage fully expands on every inhale breath is held momentarily at the top and you exhale whenever you're ready really letting go [Music] once you reach the bottom of the third deep exhalation just return to a pace that feels good to you as you feel yourself connected to your breath you also become more connected to your body [Music] feeling the weight of gravity [Music] and as you feel present you allow any thoughts from the day

any mind clutter that needs to get cleared out to just flow through your mind as you stay connected to your breath and body letting the thoughts sort themselves out without getting hung up on them without judging them without trying to engage in them [Music] you stay present and centered as they pass by notice how as you don't chase them or don't cling to them they don't stay for very long just a few more breaths like this staying connected to your breath and body and letting whatever thoughts are coming up from you from today just pass

through while you do not judge you accept allow and stay connected to your breath [Music] the more you do this the more you appreciate the fact that all is unfolding as it should you are where you're meant to be right now everything is working out for you and it's okay to slow down you are safe here [Music] it's okay to accept and allow and let pass by anything from the day for you are transitioning now you let it go as it does naturally when you don't cling to it then you instead tune in to your

heart this is the space in the middle of your chest and a couple of inches in inwards connect to it now [Music] spend a few breaths connecting to the space affirm to yourself while being present in the heart i am ready for peace i'm ready to feel love and relaxation i'm ready to unwind let go and sleep how does your body react to these [Music] affirmations [Music] tune in to any area of your body where you may be holding muscles tight and let them go only using that which is needed right now and nothing more

[Music] it's safe for you to relax safe to let go you feel your body preparing for the most beautiful night's rest imaginable is there something you wish for your dreams to help you with tonight you may set an intention asking that your dreams assist you with something you're working out in your daily waking life ask for your dreams to help you now ask that you remember them lessons clearly [Music] say thank you to yourself for truly your dreams are you this is why you can set an intention and it will happen for you it may

happen on the first night it may happen on the 14th night doesn't matter feel a trust in your heart feeling knowing that you are wise beyond measure and the answers you desire may come to you in your sleep you begin to feel your body even more deeply now [Music] feeling how it is now ready to transition into sleep [Music] feel deeply grateful to yourself for showing up for this [Music] and feel deeply grateful for how you feel [Music] and before it even happens you feel grateful for the perfect night's rest [Music] trusting it will come

this beautiful feeling with you as you let yourself begin to transition from meditation into sleep whatever you need to do to make this transition happen do so slowly and enjoy every aspect of it thank you for being here have the most beautiful rest imaginable you