Here’s a Sample of the “Sleep Meditation – Labelling” Guided Meditation Script:
So, welcome to another guided sleep meditation.
Taking a few moments to settle in, to get comfortable.
Doing whatever you need to do to prepare yourself for this night of rest.
And for the practice today, we’ll be working on the technique of labelling or noting in this meditation.
So, we’ll be using our awareness to just notice whatever’s arising in our experience as we fall asleep.
So, whether you’re laying on your back or on your side.
Perhaps closing your eyes.
We can start with a deep breath in and a long slow deep breath out.
One more, inhaling and exhaling.
Allowing yourself to fully relax.
Noticing your surroundings.
Noticing the temperature in the room.
The feeling of the air.
Allowing your body to settle.
If you find it helpful you can do a quick body scan.
Just noticing if there’s any tension, any areas you can soften around.
Maybe relaxing the face and the shoulders.
What would it be like to let go completely?
Letting the breath be natural.
No need to control the breath in any way.
Surrendering.
And starting by bringing your awareness onto the feeling of the breath.
Mindful breathing.
Breathing naturally and just noticing, how does it feel to breath.
And as you breathe in and as you breathe out you can use the labelling technique.
So, giving your breath a quiet label in your mind.
So, as you breathe in, you might quietly say, “breathing in”.
And as you breathe out, just quietly in your mind say, “breathing out”.
“Breathing in”.
“Breathing out”.
“Breathing in”.
“Breathing out”.
