Categories: Mind & Soul

Learn to Guide Relaxation Meditation For Sleep

Millions lose sleep every night resulting from intrusive, ruminative thoughts. In this rest meditation for sleep, listeners are invited to develop a brand new relationship to their thoughts, by visualizing them as a flowing river. We can get swept away by the river, or we will watch from the shore and let it flow. By doing the latter, we initiate rest throughout the body.

Meditation teaches through felt experience that we should not our thoughts, nor do now we have to interact with every one in all them. There are many techniques we will use to create extra space between our thoughts, and our sense of self as an observer versus the thinker. Visualization is one such technique.

By visualizing thoughts as passing us by, we get to know their nature. Thoughts arise, last for some time, then dissolve. Just before bed, it might probably be especially relaxing to offer ourselves space to rest back and let our thoughts go.

Practice Time: < 10 minutes
Purpose: Improving Sleep Quality and Quantity
May Help With: Stress Relief, Relaxation, Letting Go Of Thoughts
Practice Level: Beginner

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Here’s a Sample of the “Learn to Guide Relaxation Meditation For Sleep” Guided Meditation Script:

[To be read is a melodic and slow way of speaking]
[ “….” = 3 second pauses]

Perhaps sometimes chances are you’ll wish that there was an off-button to your mind.
[pause 4 seconds]

An overly busy mind can halt us in some ways throughout our lives….and one in all the most important things a busy minds interrupts, for thousands and thousands of individuals world wide, is a superb night’s sleep, each night.
[pause 4 seconds]

Why is that this so?
To answer this, let’s chill out your mind just a little bit bit right away..
[pause 4 seconds]

Imagine that your mind is represented by a river, with waters that sometimes flow by slowly when there may be an absence of rain, or sometimes in a short time.
Depending on the weather…and the time of 12 months.
[pause 4 seconds]

Your mind is the river.
Your thoughts are the water.
[pause 4 seconds]

How quickly is your river of the mind flowing right away?
How fast are the thoughts, represented by water, flowing within the river?
[pause 4 seconds]

Just watch this flow as for those who are sitting on the riverbank, having fun with it.
[pause 4 seconds]

Good.
[pause 4 seconds]

Now just allow for the seasons to pass and the weather to vary and watch your river change together with it.
[pause 4 seconds]

The seasons represent your overall happiness in your life….

Are you achieving quarterly goals you set for yourself?….

Seasons change but each one in all them might be viewed as beautiful….

Seasons might be tough, or they might be mild and enjoyable.
[pause 4 seconds]

The waters of the river represent your thoughts….

How to Use This Meditation For Sleep And Relaxation Script

This guided meditation for sleep and rest is suitable for all levels of practitioners. Whether you’re using it for private practice or using it to guide others, it could be helpful to record this sleep meditation. After all, the goal is to permit the listener to drift off to sleep.

Before creating your audio or video recording, familiarize yourself with the script by reading through it several times. You may intend to make minor edits, using words which are more authentically yours, or cutting out parts that don’t resonate. When adding, make sure that your additions align with the meditation’s intent.

Read in a slow, soothing voice, allowing for lots of pauses. Pauses are especially helpful when guiding visualizations as they provide listeners space to conjure up their very own images.

Conclusion

Setting time aside every day to practice mindfulness positively influences sleep quality and quantity. With mindfulness meditation, we learn that stopping thoughts is unimaginable, but we will stop thoughts from keeping us up at night by viewing them from a wider perspective. Use this rest meditation for sleep to assist yourself, or another person, get well rest by learning to let go of intrusive thoughts.

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