10 Minute Guided Sleep Meditation Soothing Rain Sounds
Relax and fall asleep fast with this 10 minute guided meditation for sleep. Soothing rain sounds will help your mind relax and help you fall into a deeper and more rejuvenated sleep through this peaceful music and spoken word guidance.
Transcript
00:00Welcome to
00:28a gentle and calm meditation for relaxation and sleep.
00:34In this moment right now, I want you to find a space to externally and internally disconnect
00:41from the outside noise.
00:44May we take this opportunity to let go of the day, let go of the idea if it was good
00:52or bad, and simply fall into the silence and peace within your heart.
01:01So let's find a comfortable seated position.
01:05You can even sit on your bed in preparation for a deep and restful sleep.
01:11Take a deep breath in and exhale out.
01:19Rest your hands comfortably on your lap, close your eyes, notice how you are feeling
01:27right now in this moment.
01:32Inhale and exhale.
01:40Take this opportunity to let go of the heaviness, the body, the mind.
01:52Allow any tension to release out of your face.
01:57Relax your forehead.
02:00Allow your eyes to be heavy, the jaw to be relaxed.
02:09Inhale and exhale.
02:20There is no more need to hold on to anything anymore.
02:25Give yourself the permission to truly surrender to rest, to peace, and to the calm and loving
02:33energy within you.
02:37Inhale and exhale.
02:44Let go of your shoulders.
02:48Let them fall away, downward, away from your ears, releasing any heaviness, weight and
02:56tension that the world may have brought upon you today.
03:02Let it go.
03:06Allow your arms to be heavy, soft and relaxed.
03:13Feel your heart gently beating with each inhale and exhale, reminding you of the powerful energy
03:23that exists within, reminding you of this beautiful life that you have, that you get
03:31to experience through all the positive and challenging moments, each serving a purpose
03:38to find gratitude, to find strength, peace and acceptance of this magical existence on
03:46this earth.
03:49Breathe in, breathe out.
03:56With every breath that you take right now, open your heart to gratitude, to love, to
04:04forgiveness, and to this presence within you.
04:10You are strong, you are powerful, you are beautiful, you are love, and you are love.
04:22Let this idea sit with you as you slowly give yourself permission to relax, to let
04:32go of the day, the worries, the uncertainty, digging deeper within yourself to find the
04:43true essence of what and who you are, your loving, conscious awareness.
04:55Inhale and exhale.
05:06Notice your breath.
05:09Notice what comes to you as you begin to let go.
05:15Notice any images, colors, shapes or memories that may arise.
05:23Without any judgment, simply stay aware as you give yourself permission to relax deeper
05:31and deeper.
05:36Within this present internal awareness, begin to visualize yourself melting deeper and deeper
05:45into your relaxed state of being.
05:50Your body getting heavier as you open your heart to the loving energy that you are cultivating
05:58from within.
06:00Breathe, rest, and let go, just let go.
06:16Listening to the sound of the rain, let yourself be filled with ease, serenity, bliss and deep
06:27loving relaxation.
06:30Breathe in, breathe out, and let go.
07:30Breathe in, breathe out, and let go.
08:01Breathe in, breathe out, and let go.
08:17Breathe in, breathe out, and let go.
08:33Breathe in, breathe out, and let go.
08:49Breathe in, breathe out, and let go.
09:05Breathe in, breathe out, and let go.
09:22Breathe in, breathe out, and let go.
09:38Breathe in, breathe out, and let go.
09:56Breathe in, breathe out.
10:04As we finish our practice together, you are more than welcome to lie down on your bed
10:12and use this beautiful energy that you have cultivated from within to guide you into a
10:19deep, healing, and relaxing sleep.
10:24If you are not ready for sleep yet, simply bring your hands together in Anjali Mudra
10:31and bow down to your heart to thank yourself for giving yourself this moment of peace,
10:40relaxation, and healing.
10:46May you have a beautiful night.
10:49Sleep well.
10:51Namaste.
11:01Namaste.
11:31Namaste.
12:01Namaste.