Free 10 Minute Train Visualization Guided Imagery Script for Restful Sleep [PDF]

Make yourself comfortable, in your favorite position for falling asleep, and close your eyes. 

Take a slow, full deep breath, and let it go. It’s time to set the world aside, let go of your day, and begin your gentle transition into sleep. 

And take another slow, full, deep breath, and breathe out any tension. 

All there is to do now is relax, rest, and be restored.

Imagine you’re walking down a country lane, toward a little train depot, where you’ll be boarding an overnight train. 

It’s a crisp fall evening, and as you walk along, you feel the pavement beneath your feet, breathe in the cool autumn air, and take in the trees along the lane, their leaves turning all shades of gold, orange, and brown. 

It rained a little while ago, and you can smell the damp earth, and feel the moisture in the air, gently caressing your face.

And as you make your way along the lane, all the events of the day seem to release their hold, as you look forward to your gentle nighttime ride.

Soon you turn a corner, and see the station up ahead. 

It’s an old building, painted dark green and blue, with a row of old fashioned lamp lights in front, a curved archway at the entrance, and a sign overhead that says “Train Depot” in beautiful gold lettering. 

The sidewalk in front is still a bit wet from the rain, and as you walk in, it glistens a little, softly reflecting the lights above.

Inside the depot are ornately carved old wooden benches in the waiting area, and on one wall, a ticket window. 

An old man behind the window is reading a newspaper, and when you come up to the window, he puts down his paper, smiles, and greets you by name. 

You hand him one dollar, and he hands you a ticket.

And so you take your ticket and go out the back door toward the tracks, just as your train is pulling in. 

It’s an old one, but very clean and lovingly cared for. And as the train comes to a stop, the conductor steps out, greets you kindly by name, takes your ticket, and wishes you a good night. 

You nod to him, and climb aboard.

It’s only a little way through the corridor to your sleeping compartment, so you walk down, open the door, and settle in. 

Your bed is waiting for you, and you sit down on the edge, and get comfortable. 

Everything you need is right here, so you lay down under the covers, just as the train begins moving. 

Now you can feel the gentle motion of the car, and hear the click of the wheels along the track.

Outside, your train is passing through open fields and wooded areas, alongside rivers, and past beautiful mountain landscapes off in the distance, all cloaked in darkness, and covered by a twinkling night sky. 

But here inside, you’re cozy, and comfy, with nothing to do but drift off into dreamland.

So feel your body begin to relax. Starting with your feet, allow all the tension to leave them. They’ve worked hard for you today, and deserve a rest.

And so the relaxation in your feet finds its way into your ankles, your calves, and your knees. And now relax your upper legs, your hips, and your buttocks. 

And feel this relaxation flowing up into your abdomen and lower back, and your upper back and chest. 

And feel this peaceful, relaxing feeling flowing down your arms, into your hands, and out your fingertips. 

And then up into your neck, head and face.

Now your whole body is perfectly calm, relaxed, and ready for sleep. 

And just to make sure there’s nothing left between you and a gentle full night’s rest, imagine that the very top of your head opens, and out float any thoughts that might still be trapped inside, to find their way out of the train and into the beautiful, starry night sky, where they drift out of sight.

Now you’re all clear. Don’t forget to close the top of your head!

Soon you’ll be sound asleep, off on a peaceful journey into dreamland that will carry you all the way through the night. 

So as you continue to feel the gentle motion of the train, and hear the click of the wheels along the tracks, begin to follow your breath, and inwardly repeat the words “soft… sleep… deep… peace… soft… sleep… deep… peace… soft… sleep… deep… peace…”

Have a wonderful restful sleep, deep, and peaceful…

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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