Sleep Meditation: Full Body Release

Ready to let the day go? This gentle guided practice walks slowly through the body, softening and releasing tension from head to toe, and carries you down into deep, restful sleep.

Once you're comfortable in bed, you'll be guided through a few slow, settling breaths, and then attention moves gently through the body, one area at a time. You might notice the small places you've been holding without realizing it: the jaw, the shoulders, the hands. As each softens, you may feel yourself sinking a little deeper, until sleep simply arrives on its own.

There's no wake-up cue and no return to alertness. This practice is made to be listened to as you fall asleep at a low volume.

Transcript

Welcome, Sweet Soul. This is your time. There's nowhere else you need to be. I invite you to find a comfortable position lying down. And let your body settle into whatever surface is holding you. There's nothing you need to do here. Accept. Let go. And allow your eyes to close. Or simply soften your gaze. And take a long, Slow breath in through your nose. And hold it gently for a moment. Let it go. And take another deep breath in. Filling your lungs completely. No. And release through your mouth. Letting a soft sigh escape as you do. One more breath like that. Breathing in calm. Breathing everything you carry throughout your day. And let your breathing return to its own natural rhythm now. Easy. Enforced. And we're going to move through the body tonight. Releasing tension as we go. So you can drop into rest without delay. And bring your awareness down to your feet. Notice them. Just as they are. Now gently tense the muscles in your feet. Curling your toes just for a moment. And letting go completely. Feel your feet grow heavy. Saw. Done with the day. Bring your awareness into your calves. Your shins. Tense them gently. And hold just for a breath. And release. Feel the heaviness settle in. And spreading through your lower legs. Now your thighs. And tighten them softly. And hold. And let go. Feeling the muscles grow loose and warm. And let that heaviness keep moving upwards. And to your hips. Your glutes. Tense gently. Holding for a breath. And release. Sinking a little deeper into the surface beneath you. And bring your awareness to your stomach. In your low back. And tighten gently. As though you're protecting something precious inside. And hold it. And let it all soften. Feel your breath moving easily through your belly now. Rising. And falling. Asking nothing of you. Notice your trust. And your upper back. And tense gently. Just for a moment. And release. And letting your ribcage soften with each exhale. And bring your awareness to your shoulders. Draw them up to your ears. No. And let them draw. Heavy, Away from your nuts. And feel the space that opens there. Now your arms, From your shoulders to your fingertips. Tense them gently. Making soft fists, If that feels right. Hold. And release. Letting your arms go completely limp. And happy at your sites. And bring your awareness to your face. Scrunch it gently. Eyes closed. Jaw. Lips. Just for a moment. Let it all go soft. Smooth. And anger at it. And feel your body now. From your feet. To the crown of your head. Heavy. Loose. Not rest. There's nothing left to hold on to. With each breath you take from here. You can sink a little deeper. A little further from waking thoughts. A little closer to sleep. You don't need to do anything more. Just rest here. Breathing. Have you? Held. We'll see. Let yourself drift now. For as long as you need to. Enter deep. And peaceful. Restorative sleep.