💤Guided Meditation for Deep Sleep & Sweet Dreams💤 | Female Voice (20 minutes)

Good evening. My name is Julia. I am a hypnotherapist and a spiritual coach. And today I'm going to guide you through a sleep meditation. This will help you have a better and deeper sleep. If you are ready for bed, lay down and find a comfortable position for your body. Arrange your pillows for your head and I recommend you lay down on your back because it's the right position for the breathing exercises that we're going to do. So if you're ready for bed and you're all tucked in and your body is settled comfortably, let's get started. Gently close your eyes and let's begin by taking a few deep breaths. Inhale slowly through your nose and exhale through your mouth. Good. Now try to breathe more through your throat, just like you would make a snoring sound almost. Something like this. Sorry if this sounds weird. I just want to give you an example because this is the breathing that we do have while we sleep most of the time. So breathe more through your throat to make a conscious decision and let's just start counting while you're breathing. Four counts on the in-breath and four counts on the out-breath. So breathe in and use the throat sensation while you breathe. One, two, three, four. And breathe out. One, two, three, four. And again. Breathe in. One, two, three, four. And breathe out. One, two, three, four. We're going to do that two more times. Breathe in. One, two, three, four. And breathe out. One, two, three, four. And one more time. Breathe in. One, two, three, four. And breathe out. One, two, three, four. Wonderful. Now let your breathing become natural. Breathe in and out to your own level of comfort. So this is your time to shut down. Just as you turn off your computer, your TV, the screen on your phone, it's time to turn off that busy thinking mind. This is the time for you to relax. So let go of the chatter and the noise and let go of the day thus far. Don't think about what happened today, yesterday or a month ago. And don't think about your to-do list for tomorrow or next week or next month. This is your time to rest. And nothing else matters but this moment right now. So let go of all the thoughts. Just let them fly by. And don't engage into these thoughts. Now I want you to imagine a beam of warm light coming right at the top of your head. And this light will help you sleep deeply and will stay with you all night, making sure that your dreams are beautiful, that your sleep is deep, rejuvenating and restful. This light will give you beautiful dreams. And it begins to warm you up gently, starting from the top of your head and going over your forehead your eyebrows, your eyes. It's relaxing your eyelids. It goes down to your nose, your cheeks, your mouth, going down to your throat, your neck, your shoulders. And it relaxes the shoulders. There is no more tension in your shoulders. It goes further down to your collarbones and your chest, your tummy, all the way down to your hips and lower to your legs, your knees, your feet and all the way to the tips of your toes. You are now surrounded by this beautiful warm light and it gives you a sensation of peace and relaxation. This light is going to guard you all night and it will be protecting you while you sleep. And you are deeper and deeper relaxed now. You're beginning to feel your body relaxing more. Your body is light as a feather and you're feeling your body sinking into the comfortable bed. There is nowhere for you to be at. There is nothing for you to do now. All you have to do is relax, relax. And as you are deeper and deeper relaxed, I want you to imagine yourself on a high hill. It's like you're seeing the whole world from here. It's like you're on the top of the world and if you look in front of you, you see a peaceful deep blue ocean. And it's past the golden hour right now and the sun is going to set very soon. You would like to see that ball of fire, the sun, the sun setting and dispersing into the sea. And you would like to go and see it closer. You notice that from this hill there is a long wooden staircase leading to a beautiful beach. You are very drawn to the staircase. Go towards it and take the first step. We are going to count down the steps. There are quite a few. Let's go down slowly. Feeling deeper and deeper relaxed. Feeling your feet against the wooden stairs. Knowing you're getting closer and closer towards the calm ocean. Feeling light as a feather. You're feeling the breeze on your face. Letting the day that just passed behind you. It's almost like you're floating. Going deeper and deeper within. Feeling more and more relaxed. Getting closer to the bottom of the stairs. You know that you will have a good sleep tonight. The light continues to surround your body. You're feeling safe and comfortable. Feeling relaxed and sleepy. Hearing the soft waves of the ocean. You're smelling the salty air. One more step. You're there. You feel the smooth sand beneath your feet. You feel light and comfortable. And you start walking on the beach. You see the seagulls flying around. You hear them. You hear the gentle waves breaking on the shore. You have this sensation of a pleasant tiredness. You're feeling sleepy, relaxed and at ease. And as you're walking on this beautiful beach, you look around and you see so many colors. The rays of the sun are so beautiful. The sky is a masterpiece at this time. You feel safe. You feel wonderful in this magical place. And as you walk slowly on this quiet and peaceful beach, you see a canopy. A white bed with transparent curtains. And you feel so drawn to this bed. You have this tiredness. You feel pleasantly tired. And you want to lay down on that bed while you see the sunset. So go to that bed and lie down. The bed is so comfortable and soft. You feel your body sinking deeper and deeper into the bed. It's so cozy. It's so nice. And it feels so good. You have a feeling of peace and relaxation. And you feel a pleasant sensation throughout your body. And as you're looking towards the sunset, you are hypnotized by the beautiful colors. The whole scene is perfect. And you feel like you're drifting off. You're going deeper and deeper into a state of complete relaxation and sleep. Your body is resting. Your mind is resting. And as the sun is setting, you continue to hear the seagulls and the gentle waves of the ocean. You're smelling the salty breezy air. And that relaxes you even more. Allow yourself to sink into the comfy bed more and more. And as I count from 10 to 1, you will feel more and more tired. Your body will feel lighter and lighter. Your eyelids are heavy and relaxed. And you start to drift off to a restful and deep sleep. You are not going to wake up until the morning comes. You are safe. You'll have beautiful dreams. And you are ready to drift off. 10. Go to sleep. 9. You are safe. 8. You are comfortable. 7. You know that the guiding light is with you and it protects you. 6. You're having a deep and restful sleep. 5. Feeling at peace. 4. Sleeping all the way through the night until the morning. 3. Waking up only in the morning, rested, energized and rejuvenated. 2. Having wonderful dreams. And be prepared to have the best day ever when you wake up. You are safe and sound asleep. Good night and sweet dreams.