Sleep Meditation: Release Tension And Sleep Well

Ease into restful sleep with this calming guided sleep meditation. You'll be guided to release physical tension, quiet your thoughts, and create space for stillness. This session is ideal for winding down at night or returning to sleep after waking. Let the soothing voice and ambient music help your body relax and your mind let go—so you can sleep deeply and wake refreshed. If you found this helpful, you might enjoy my longer sleep meditations available to Plus subscribers – it offers an even deeper journey into rest.

Transcript

I'm Dr. Saloni and I'd like to welcome you to this deep sleep session so please make yourself comfortable. Snuggle down further under the covers of your bed and and when you're ready begin this sleep session by allowing your eyes to gently close and take a deep breath in and as you let it out just allow your body to start to relax and now take another deep breath and this time as you breathe out release even more tension from your body allowing yourself to relax completely and when you are ready take another deep breath and this time as you breathe out really let go let go of any remaining tension and allow your arms and legs and hand and as relaxed as you are now you can be even more relaxed deeper and deeper relaxed and focus your attention now on your eyes on those tiny muscles those muscles surrounding your eyelids and you can control those muscles perhaps you can imagine them so relaxed they can't work and when you are sure that those eyes are so relaxed that they won't work allow that relaxation to spread upwards to the muscles of your forehead feel those muscles spreading out and flattening notice the relaxation spreading into your face across your cheeks feeling your cheeks relax and flatten then allow that relaxation to run down into your jaw and allow your jaw and your mouth and your lips to relax so that your whole face is now so smooth and relaxed your jaw and mouth are all becoming so relaxed and allow that feeling to spread to your neck and your shoulder just tense your shoulders for a moment and then relax totally let them relax and fall as far as they will go just imagine all those muscles flattening and stretching imagine every nerve and muscle becoming loose limp just feel that weight pulling your shoulders down into the bed until they're just lying there completely relaxed and now imagine all the muscles of your chest relaxing relaxing imagine all those muscles that connect to your spine and your tummy imagine how much they can relax and with each gentle breath you can let go and relax those muscles and become aware of how relaxed your arms are becoming you can gently tense your upper arms a little and as you do allow yourself to relax that part even more and then maybe you can tense your forearms a little and let that notice how much more relaxation can flow into those arms if those hands need to relax you can gently softly tense your hands or even just imagine that you can tense your hand and let go again that's right and your hands are totally relaxed and you can now forget all about your heavy hands and arms and just enjoy the feeling of being so wonderfully relaxed you can allow yourself to let go now really let go and go deeper and maybe you can feel a wave of relaxation flowing down your body and the more you relax the easier it becomes to relax even more if you can imagine your legs right now have the muscles of your legs all joined together and those legs feeling really heavy and you can tense the muscles at the front then at the back and the side you can release those muscles and relax and feel those muscles go soft and loose and maybe you can see in your imagination those muscles sliding past each other going to rest and those legs so heavy and so relaxed and you can now move your attention to the muscles of your lower leg and gently gently tense and release those muscles and every time you release you may be able to sense that relaxation happening all through your body as each part learns to really let go and now your feet they can relax too and you may want to gently tense one foot first and then the other or you might not be able to decide which foot to think about first and it might just seem like too much effort imagine those feet relaxing all tension gone letting go and it might feel as if those feet gone too as relaxation can make it seem as though those feet are very very very far away as if they're not really connected to you at all and you can begin to lose touch maybe being so relaxed that you focus inward just drifting away as you relax as nothing matters right now mind just drifting where it will so just enjoy this feeling as nothing seems important it's just so pleasant to let go and relax going down deeper and with nothing to think about nothing to do except drift down and enjoy this feeling enjoy the release the release aware that all tension is gone completely relaxing releasing not thinking not knowing every muscle relax feeling so good letting go floating and drifting just letting go sweet dreams