18 Minute Sleep Meditation (Let Go, Relax your Mind and Body)
00:11 Welcome to Meditation Mountain and this guided sleep-based meditation to help your mind and body relax and let go. If you're comfortable, lie down, close your eyes, and gently settle in. This is your time to rest. You've made it here to this moment. At the end of the day, whatever has happened today, whatever is still on your mind. you are now giving yourself the gift of letting go. There is nothing you need to do. Nowhere you need to be.
01:46 Nothing to hold onto. Just this gentle space. Just this quiet moment. Just this breath. Take a deep breath in now. Filling your lungs slowly and deeply. And as you exhale, allow the breath to carry away the weight of the day. inhale again, slow and steady, and exhale.
02:46 Softer, longer, easier. One more deep breath in and let it out with a sigh, releasing everything that no longer serves you. Allow your breath to settle into its natural rhythm, gentle, calm, effortless, like the ocean's waves, flowing in and out. Your body knows how to breathe without you trying. You can trust it.
03:48 You can let go. As you breathe, bring your awareness to your body. Notice the weight of your body sinking into the surface beneath you. Feel the pull of gravity holding you, supporting you. You don't need to hold yourself up. The bed, the ground, the earth, Earth, it's all supporting you completely. With every breath, surrender a little more. Let's start with your feet. Notice your feet now, resting gently. Imagine a soft wave of relaxation washing over
05:25 them. With each exhale, feel your feet softening, loosening, letting go. Bring that wave up to your legs, your calves, your thighs. Each breath out carries away tension until your legs are heavy and relaxed. Completely at rest. Now bring awareness to your hips, your stomach, your lower back. Soften this area with your breath. Allow your stomach to rise and fall naturally. Imagine each exhale carrying away the tightness.
07:08 melting it away, leaving only comfort, ease, stillness. Notice your chest and your heart. Your heart has worked for you all day. Now imagine it resting too, beating softly, steadily, with ease. With every breath, let a gentle warmth spread across your chest, bringing peace, bringing calm. Don't move up to your shoulders. Feel them drop. Heavy and loose. As though you are setting down a heavy burden.
08:49 Your shoulders can finally rest. Your arms, your elbows, your hands, all soft, heavy, relax. Bring your awareness to your neck, your jaw, your face. Unclench your jaw. part your lips slightly, smooth out your forehead, soften around your eyes, let your whole face rest. Your body is now deeply relaxed, heavy, safe. Now turn your attention to your mind. Thoughts may still be moving, circling, calling for your attention. That's okay. Imagine each thought as a leaf floating to down a stream. You don't have to pick it up. You don't have to follow it. Just watch it drift away.
10:27 One by one. A thoughts appear and one by one may float off, disappearing into the distance. You don't need to hold them. You don't need to solve anything now. This is the time for rest. If a thought feels heavy, imagine placing it in a balloon. See yourself letting go of the string Watching it rise gently into the night sky Drifting farther and farther Until it disappears Light
11:08 Free Gone You are letting go Now imagine yourself lying under a sky filled with stars The night is calm The air is soft The stars above you are steady
11:50 Glowing timeless. They remind you that the world continues even as you rest. You don't need to stay awake to keep everything in place. You can trust the night to hold you. You can trust the universe to carry you. As you breathe under this fast sky, feel yourself melting deeper into stillness. Each breath takes you further inward, into calm, into quiet, into peace. Say softly in your mind, like a gentle lullaby. I let go.
13:02 I release the day. I am safe. I'm at peace. I'm ready to rest. Feel these words sink into your body with each breath. Feel your whole being surrender to the truth of these words. Now imagine a soft golden light above you. And slowly drifts down, warm.
14:07 and soothing, wrapping around you like a blanket. This light is here to comfort you, to protect you, to carry you into sleep. And let it surround you from your head down to your toes until you are completely bathed in this gentle glow. It is safe to rest here. It is safe to let go. It's of tension to melt away. Feel the quiet. feel the stillness the day has ended you have done enough you are enough all that matters now
15:50 is rest nothing else just this deep peaceful moment just this slow steady breath and as you continue to breathe softly imagine yourself drifting floating on a calm quiet sea the water is gentle rocking you like a cradle. You are completely supported, completely safe. With every breath, you drift farther, deeper, softer, towards sleep. Your body is heavy. Your mind is quiet. You are ready to sleep.
17:29 Good night.
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