5 Minute Evening Guided Meditation Script For A Deep And Restful Sleep
Begin 5 Minute Guided Meditation Script
Begin by sitting in a comfortable position, in a quiet place where you will not be interrupted.
Take a moment to adjust your spine and your sit bones bringing your body into a tall, proud position. Letting your shoulders roll back, opening up your heart. Placing your palms in your lap facing upwards.
Once you are comfortable, gently close your eyes and take a long, deep breath in through your nose, feeling your stomach expand. Your chest expands and you can hold your breath at the top.
When you're ready, exhale with a long audible sigh. And at the end of that breath, breathe in deeply one more time holding it at the top. And when you're ready, let it all go with a sigh.
At the end of this breath, just return to a regular pace breathing into your nose and out through your mouth. Throughout the course of this meditation, let all of your awareness be on this present moment on your breath. Anytime a thought about your day emerges, it's perfectly okay to not judge yourself or get hung up on the thought, instead just return your awareness to your breath.
In your breath lies the deepest wisdom of your soul. You can drop into the moment, into your wisdom, letting go of everything that no longer serves.
After a long day, it's time to return to your inner sanctuary, bringing all of your awareness into your heart center, the space in the center of your chest, and a couple of inches inwards.
Let your breath be soft and easy. As you focus on this space, let yourself surrender to your heart, to this present moment. Within this moment lies unending love, compassion, wisdom. As you let go of the tensions of the day. You drop in into your heart, into this present moment.
Realigning and preparing yourself for a pleasant evening. Letting go. Centering in, and from this space, the feeling of peace, and centeredness. Let yourself bring to mind or word, thought, idea, or emotion that you desire to be your intention for this evening.
Let yourself breathe into how it feels, and express gratitude in your heart for this intention being true, welcoming it in, and when you're ready, take a deep breath in through your nose.
Exhale with force from your mouth. As you roll your shoulders, wiggle your fingers and your toes. Then when you're ready, open your eyes to the room around you.
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Listen to this audio file as much as you want in a comfortable position, whether sitting or lying down. When listening, headphones are usually recommended to avoid distractions.
***This work is not meant to be a replacement for medical or counseling guidance from a qualified practitioner. Please get professional care if you are suffering from a physical or mental disease.
WHILE LISTENING TO SLEEP MEDITATION MUSIC, BINAURAL BEATS, OR GUIDED SLEEP RELAXATIONS, DO NOT DRIVE OR OPERATE MACHINERY.
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