Sleep Meditation: Release Heaviness And Feel Tranquility

Welcome to this 35-minute guided meditation, designed to help you release the heaviness of the day and create a sense of safety and protection using the power of your imagination and guide you into a restful night. Feel the warmth and comfort it brings, knowing that you are protected and comforted, by indulging with every sense in a deep relaxation.

Transcript

Okay,

So we're gonna go on a journey to release the day first.

So just find yourself in a very comfortable place in your bed,

Adjusting everything so it can fully surrender to the comfort beneath you.

And then I want you to imagine that you could use your breath like a vacuum and all of the things that come into your mind,

The to-do list,

The things that happen today,

I want you to use your breath to vacuum those things out.

So on the inhale you just pull it up,

Anything that doesn't feel good,

And then exhale just breathe it out.

Just imagine you could locate all of those stresses that are no longer relevant and blow them out of your body,

Vacuuming them up with your breath.

So I'll be silent for a few moments while you do this with your breath,

Locating all of the things that don't feel good and exhaling them out of your body.

And see if you can make this breath go even deeper with the inhale.

Inhale deeply into your stomach as if you could expand your ribs out to the side and fill up your entire body and exhale out anything that doesn't feel good in the deepest part of you.

Just a couple more times.

Expand deeply into the stomach with the inhale and then exhale just blow out all the tension.

And now just bring your focus to the back of your body that is resting on the bed and just imagine that you could soften each part of your body starting with the back of your head,

The scalp.

See if you can allow all those tissues and hair follicles to just relax and then using your imagination pretend you could breathe into that part of your head to soften that part of you.

Imagine you could breathe into that space behind your skull,

Softening,

Relaxing.

So now even the sides of your face relax because the back of your head is so relaxed.

It's only natural now for your entire head to feel relaxed.

So the sides of your face,

Your jaw may even drop and your face just seems to soften and relax and then moving down to the back of the neck feeling that place where the skin meets the pillow,

Dialing in your attention just to that connection now,

Bringing that awareness to that place.

And then breathe in with your imagination centered on that part of your neck inhaling in tranquility,

Relaxation,

Exhaling out the tension,

Feeling the fibers,

The muscles lengthen and relax.

All the tissues,

Imagine they could all soften in your neck and perhaps the sides of your neck even feel longer now just by relaxing all of those muscles,

Noticing how they surrender into the softness of the pillow beneath you.

And then moving down to the shoulders,

Trapezius muscles as well above the shoulders.

It's part of you that can carry so much weight and responsibilities,

Pressures,

None of that matters right now.

Only thing that matters is for you to relax and initiate this rejuvenation process that will take place.

Breathing in now to the area above your shoulders and around your shoulders,

Feeling that very slight sensation of the air on your shoulders brushing up against your skin,

The softness of the fibers beneath you.

Dial into every sensation of your shoulders and imagine with your breath that you could just inhale in relaxation to your shoulders,

Inhale in ease,

Tranquility and exhale out any sense of sharpness or heaviness,

Anything that feels like metal and just invite in the opposite,

That soft slight air ether quality to surround your shoulders,

Sweeping off all of the weight just with your imagination.

Inhaling in that feeling of tranquility to this area of your body and again just exhale off,

Pretending all of that heaviness floats off the shoulders.

Now you feel the backs of the shoulders soften and notice how there's more space now in your chest because as your shoulders soften it seems to elevate your chest so there's a feeling now of lightness in your chest,

Openness and bringing your attention now into your chest area,

Breathing into that sensation of lightness with the exhale releasing the heaviness,

Breathing in that vitality and exhaling out any sense of bitterness,

Inhaling in the sweetness,

The gratitude that your chest feels to relax,

To indulge in this attention to relaxation to that sense of relief that your body has earned after doing so much work for you today,

Enjoying this solitude now in your chest where it's only you and the energy that surrounds your chest where the heart is,

Feeling that sense of love for yourself,

For everything that you have done and continue to do for yourself and those that you care about.

Notice how much more open and at ease this area of your body feels,

Continuing to breathe into that space that surrounds your heart,

Showering it with this kind attention as if this breath is your way of saying thank you to this part of your body and now allow your attention to go to your arms,

The whole length of both arms and see if you can allow them to become even heavier and surrender into this mattress that supports them,

Finally getting this opportunity to rest and the only direction now that your arms have to follow is to just relax,

Replenish and restore themselves to vitality,

Breathing into all the fibers of your arms,

Through all of the muscles,

Into the very core of the muscles,

Breathing in that sense of nourishment,

A sense of vitality and a sense of deep relaxation.

Exhale out any tension,

Just allow it to permeate out of your body into the ether and tuning into that sensation of whatever fibers are touching your arms,

Be it the comforter or the sheets and just notice that soft contact of what is solid beneath your arms and around your arms and the comfort that this material world offers your body,

The support.

Allow your attention now to drift all the way into your hands as if you could breathe in through each finger,

Through each layer of fascia,

Relaxing every little bone in the hands,

Every small muscle group and some say when you bring your attention to your hands you feel tingling,

Some say they feel even heavier,

It doesn't matter,

Everyone experiences this relaxation process in their own way,

All that matters is that you relax and enjoy every part of the process as you drift into this deeper relationship with your body,

This deep gratitude for everything that your hands have done for you and this wonderful opportunity to drift into a state of restorative and wellness within you just by opening up this portal with your intention to restore while you sleep all of the vitality in your body and then bringing your attention now to your stomach and the sides of your body,

Your abdomen,

In your breath,

Your inhale all the way down so the sides of your ribs expand so the inhale feels as if it's going all the way down into your digestive system providing that relief,

That clarity and exhaling out anything that might feel heavy or like a burden,

It's no longer yours to hold on to,

All that matters now is that you rest and rejuvenate,

Inhaling that intention to rest and rejuvenate in this deep place within you all the way down into your stomach,

Bring in this vital breath and then exhale out anything that doesn't feel good and notice now what is touching your abdomen,

Your stomach and your back,

All around you,

That protection,

That support and with feeling these soft fibers that surround you and are under you,

This fills you with an invitation for your body,

The middle part of you to surrender even deeper,

So now all the muscles in your stomach relax,

They become softer and you automatically feel more gentle with yourself,

Allowing your back to just become aligned with the surface below it,

Become aligned with your true essence of relaxation that permeates through every cell now,

Inviting you to relax deeper and deeper into the bed that supports you,

Allowing this comfort now to relax your stomach even more,

Noticing how any tension in the stomach has just softened and maybe you didn't even realize that there was tension in your stomach,

That it was tightening but now all of those knots are untying themselves and all of those fibers have slowly loosened with this allowing,

Allowing yourself to draw even deeper into the sweetness and comfort and then moving your awareness down into your hips,

All the way into the bones,

The joints that move for you and just allow this relaxing energy of your breath to move into your hips as if you could direct the breath into that place where your legs connect to your hips and just soothe those bones,

Giving them permission to just relax,

To release,

To melt away any tension,

Breathing in deeply all the way down as if you could breathe into your hips,

Exhaling out to anything that doesn't feel good.

This is your area to receive,

So just allowing yourself to receive this deep relaxation into this space behind your hips,

Your lower back where your spine begins.

Notice the support beneath your lower back and surrender deeply,

Allowing your lower back to soften,

Imagining that those vertebrae just align,

Just visualize,

Pretend your lower back just releasing,

Breathing in to that deep place within your tranquility and allowing all those joints to restore themselves back into factory mode and then bringing your attention down now to the thighs,

The upper legs,

Under the attachments where all the muscles and connective tissues are.

Imagine you could breathe deeply inside to this area,

To this space,

To these big muscle groups that work so hard for you.

Breathing in,

Allowing the legs to soften,

To rest and surrender to this wonderful surface beneath it,

This mattress that finally supports the legs so they don't have to do any more work tonight.

Accept,

Accept their rest,

Accept that this is all that they have to do is surrender,

Feeling the skin soften,

The muscles relax and moving your attention down now to your knees,

Allowing your knees to relax,

Breathing into the area that surrounds them,

All of the small joints and connective tissues,

Imagining all of these tissues and the bones relaxing,

Softening and rejuvenating.

Now breathing into the lower legs,

Shin bones,

What if you could breathe in all the way down to your legs,

Bringing your awareness into the legs,

Feeling that softness beneath them,

Noticing how they surrender a little bit more,

Noticing how they soften now.

You didn't even realize that they were tight before,

But now given then the opportunity to soften,

The legs soften and feel lighter and also heavier at the same time,

And then moving down to the feet,

Your attention,

Breathing in through the soles of the feet,

Through each toe,

And feeling that sensation of the covers over your toes,

Enveloping them in this net of safety,

Protection,

And guiding all of your energy to just imagine you could breathe into your feet now,

To give them this present,

Complete relaxation without having to stand on anything,

No need to walk anymore.

You simply just get to enjoy the soft materials under them,

The soft air that caresses the skin,

And all of the small bones and fibers just seem to release now.

And now that your entire body is relaxed,

I'd like you to imagine now that there is a beautiful purple light that surrounds you,

Similar to a cocoon that surrounds your entire body.

Some people might imagine it as a cocoon,

Others may think of it as an aura,

However you'd like to imagine this net of energy surrounding you completely fine.

And this net,

This field that surrounds you,

Is another layer of your own protection and restoration field,

Where all of your emotions,

All of your logical thinking just gets to be immersed in this field of relaxation.

And this net that surrounds you will protect you as you drift off into sleep,

Will shield your dreams,

It will shield your entire energy system so that it only receives downloads of healing and vitality and the deepest sense of rest inside this field that surrounds you.

Just imagine how far out this energy field you want it to go.

Perhaps you want to extend this field that surrounds you so it surrounds your whole house,

So everything and everyone in your entire building gets to receive the benefits this purple cocoon of protection and tranquility,

And everything else can wait.

And anything that would disturb you immediately gets bounced off of this field of net that surrounds you.

Just expand this net now,

So it goes all the way into the sky above your building.

Your attention lives with this net up into the night sky,

Imagining that you're surrounded by all of these stars,

This mist of ether,

The soft glow,

The moonlight,

And just pretending that you're in this space in the night sky.

It fills your entire body and energy field with more potential,

With more inspiration as you sleep,

With a better understanding of who you are and what you truly want.

And as your attention is in the night sky,

The night sky now invites you to collect stars,

Collect these tiny little pieces of miracles to collect and bring back with you into your net,

Into your energy field.

There are available for you all these tiny miracles in the sky that are illuminated as stars.

Collect them with your breath,

Breathing them in one by one,

So they can be accessed through your dreams.

These miracles can be coming through your life in the most unexpected ways as miracles do.

When the sky invites you to collect a few more,

Breathe them in,

Collecting them behind your eyelids so they can rest and come when the divine time has prepared them to come.

And now that you have collected all of these tiny miracles into your field,

It's time for you to journey back into your body.

So you float down through the net,

Through the layers of this purple field that surrounds you,

And back into this body of yours,

Back into your healing chamber,

Back into this beautiful,

Safe space you have created that you will look forward to every night now,

To journey into this place of restoration by participating with your intention.

Your body will restore itself and you know that tonight you will have the perfect amount of sleep.

No matter how many hours it is,

You will wake up restored,

Full of energy,

And feeling even more optimistic because now you realize this is just another portal for you for you to access and indulge in.

After all,

You have earned every bit of this relaxation.

So easing into this portal of sleep,

You will find that you drift to sleep with ease and wonder what you will dream tonight,

What you will wake up knowing,

And how these tiny little miracles that you breathed in will show themselves in the following days.

But for now,

All that matters is the comfort beneath you,

And the safety and protection above and around you,

In your beautiful,

Restorative portal of sleep.

Good night.