Guided Meditations for Deep Sleep, Anxiety and Developing Mindfulness: Beginner Friendly Meditations to Help You Sleep Better, Overcome Anxiety

By Meditation Made Effortless

Struggle to fall asleep? Constant anxiety? Can never seem to relax? Thoughts racing all day long? Wish you could live in peace?
Well luckily for you these guided meditations will help you finally fall asleep with ease, reduce your anxiety, appreciate the world around you, become more mindful and actually live with less stress and more peac

• Language: English
• Publisher: Joseph Knight
• Release date: Oct 13, 2019
• ISBN: 9781989638439

Book preview

1.Guided Sleep Meditation

In the next few moments, you'll start to feel very sleepy as this guided meditation soothes and encourages you to sleep. The day is now over, the experiences are done, and whether you had the best day or the worst day, it is over now. 

Allow yourself over the next few minutes to get comfortable and to take care of anything and everything that might get in the way of getting some well-deserved sleep. Be as comfortable as you can and relax in whatever way feels best to you. Be as open as you can to the suggestions in this meditation to make your experience as immersive as possible. Lay your head down now, rest your body, and get ready for a good night's sleep.

Imagine a blackboard in front of you. In your mind's eye, you can see it empty and black. Underneath is a piece of chalk with a wiping cloth by its side. There is nothing else in front of or behind you. Now I want you to step forward in your mind and take the white chalk in your hand. Feel the smooth texture of the chalk, and observe the white powder as it rubs onto your hand. It feels quite therapeutic and makes your fingers feel smooth. Anything on your mind can be transferred to the board just by writing with the chalk. Gather your thoughts now and take a deep breath in and out. When you feel ready, write a feeling or thought that is currently playing in your mind. As you do this, feel the chalk on your hand. Try to listen in for the sound it makes, and observe as the powdery dust run through your fingers and onto the floor. After writing the thought or feeling and seeing it clearly in your mind, take the cloth and wipe the board clean, leaving no trace of any chalk.

We write out our thoughts onto the board as a form of transference. As you do this, you are consciously and subconsciously letting go, even if it's just for tonight. As you let go of each thought, your feeling of relaxation increases, and the more accepting you are for sleep. Wiping the thought from the board is a second release - kind of like saying goodbye to emotion or issue, at least in your writing. Remember, this isn't about solving the problem; it's about releasing it so you can get some good and deep sleep. As you wipe every letter and trace of chalk on the blackboard, hold the intention of releasing any tense or negative feelings from your body and mind. Release any worry you may have had and invite sleep into your calmer mind. The more you place on the board, the smaller the chalk becomes and the fainter your writings become. By now, you may feel your shoulders relaxing as you let go of unwanted feelings. The more you think about this sensation, the more you relax.

The darkness you see behind your eyelids is a positive sign that sleep is imminent. Visualizing the blackboard getting darker, your eyes only see a calm black canvas in front of them. With each wipe of the board, you are wiping away to a clear mind. Closing down any chatter to perhaps only a dull hum. Peace of mind comes from any slight relief you may feel now that you are in this quieter environment. The more you listen, the more soothing the atmosphere becomes. From bathing your mind in this silent atmosphere, your head and neck relax into a more comfortable position resting, relaxing, and gently feeling as though they are now floating on air. 

The blackboard in front of you slowly starts to become more dull in your mind as sleep begins to take over. The outline of the board become darker, and the words you have written seem slightly out of focus. As you continue to write, your hand becomes tired from shaping words on the blackboard. The more time you spend writing, the heavier your hand feels, and the board becomes harder to focus with your eyes. Your eyes start to flutter closing slightly as you try to focus more on the board. Your fingers hold on to the chalk as your hands and arms slowly make their way downward. Your shoulders feel an increased sensation of letting go. And now your chest relaxes helping you to breathe more deeply into a more rhythmic pattern. Finding it easier to keep your eyelids closed they relent and stay down. All you see now is the quiet interior of your mind. All sound seems to have dispersed too. The humming you heard a moment ago seems even more distant. Your back relaxes from the intensely blissful feeling your shoulders have sent down. This wave of calm is experienced through your whole body. Letting go of everything you begin to feel light as your arms dangle to the sides of you. Feeling as though you are starting to float with your arms by