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Here’s a Sample of the “Total Body Relaxation For Sleep” Guided Meditation Script:
Nap- Muscle Relaxation
[To be read is a slow, melodic way of speaking]
[ “….”= 3 second pauses]
Make sure you are in a very comfortable position and that you will not be disturbed....
You can listen to this session at anytime.
Be it in the day, when you can catch a break, or at night, when you are ready to float off into a long night’s sleep.
[Pause for 3 seconds]
Take a large breath is, pulling in as much air as you can….and just let it go.
[Pause for 3 seconds]
Allow yourself another full and beautiful breath…. letting it go without pushing the air out too hard.
[Pause for 3 seconds]
Take one more breath, in your own pace…. as full as you can… holding it for a moment…. and let the air go.
[Pause for 3 seconds]
Nice. Taking a few big breaths whenever you are ready to rest is now your priority.
[Pause for 5 seconds]
Begin to focus on your right palm….
Relax your right palm and hand….relax each finger, one by one…..
relax your right wrist…..your forearm…..your elbow….
relax your right bicep and entire upper arms…..
relax your right shoulder and down to your right hip, relaxing it too…..
you relax your right leg all the way down to your right ankle and foot…..
each tow on your right foot slowly lets go completely……
bring your awareness up now to the right side of your neck, relaxing it…..
allow any sounds that you hear to feel like tiny waves of relaxation going into your right ear……the entire right side of your head fully relaxes…..
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