Hypnagogic Mindfulness

The Hypnagogic State is the very first stage that we pass through on our journey into sleep; the doorway into sleep. In this state, we may experience hypnagogic imagery, these dreamy hallucinations that flash through our mind as we drift off. We pass through this stage every night, and the more we can become aware of this doorway into sleep the more easily we can pass through it at night.

Transcript

This is a practice of hypnagogic mindfulness I learned from Charlie Morley,

And it'll guide you through the hypnagogic state of mind,

This transitional state that lies between wakefulness and sleep.

It's this drowsy,

In-between stage,

Often characterized by hypnagogic imagery,

These hypnagogic hallucinations that are made up of memories of the day,

Mental preoccupations,

And displays of the mind's content.

We pass through this state every night,

Sometimes very quickly,

But if we step back to notice it,

It can bring all sorts of wonderful benefits,

The ability to tap into this deeply creative source and rest,

Deep rest.

Lie down and make yourself comfortable.

You can lie on your back or your side.

Taking a few moments just to make yourself totally comfortable.

There's no rush.

Anything you can do to make yourself even just 10% more comfortable,

Go ahead and do that.

For the next 20 minutes or so,

I'm going to guide you into one of the most relaxing states of mind,

The hypnagogic state.

Close your eyes and set your intention to stay mindfully aware for the duration of this guided meditation,

To know what's happening as it's happening throughout.

If you fall asleep,

That's okay,

But if you like,

Then you can aspire to stay mindfully aware throughout this exercise into the hypnagogic.

Now becoming aware of your breathing.

Just noticing it when you're breathing in and when you're breathing out.

Breaths a little deeper than normal.

Breathing in and gently releasing the breath,

And on any out-breath,

Allowing tension to be released from your body and mind.

Now see if you can keep the in-breath equal to the out-breath.

Breathing in for a count of three or four,

And breathing out for a count of three or four.

Breathe through your nose or mouth if you need.

If the mind drifts off into a distracted thought,

Simply bring the mind back gently to the breath,

Without judgment,

Without preference.

Breathing in for a count of three or four,

And out for a count of three or four,

And continuing at your own pace for the next couple of minutes.

Breathing in for a count of three or four,

Breathing out for a count of three or four.

Now place a little more focus on the out-breath.

Notice that as you release the out-breath,

The body relaxes a little.

Notice this relaxation of the out-breath.

And on your next out-breath,

Drop any regulation of the breathing and allow your breath to return to its natural flow.

Can you feel the ground beneath you?

Can you allow yourself to experience the unconditional support of the ground or bed beneath you?

You are supported unconditionally,

Safely.

You are held by the ground lovingly.

Be aware of the contact points between your body and the bed or the ground beneath you.

Feel the contact points of your heels,

The back of your legs,

Thighs,

Buttocks,

Your back,

Elbows,

Shoulders,

And the contact points of your head with the pillow beneath it.

Being aware of all the contact points between your body and the surface beneath you.

Now bring your focus onto the sensations of your physical body.

Let your mind fall softly into the body,

Becoming aware of any and all sensations.

With each breath,

Allowing yourself to relax deeper and deeper into a broad awareness of your bodily sensations.

Allowing thoughts the freedom to come and go by themselves with your awareness on your body as it lies in space.

Now you scan awareness throughout particular areas of your body,

Relaxing deeply as you go.

First,

Becoming aware of your feet.

Bring your awareness into your feet.

Noticing any and all of the sensations in your feet.

Feel deeply into the sole,

Arch,

And top of your feet.

Be mindful of each toe on each foot.

Perhaps you notice a pulse in one of your toes which you were not aware of before.

Simply know what is happening as it's happening without judgment or preference.

Allowing your awareness to flow up through your feet and into your ankles.

Be aware of any and all sensations in your feet and ankles.

Allow your awareness to spread up and into your lower legs,

Calves,

Back of your knees,

Kneecaps.

Be aware of any and all bodily sensations from the tips of your toes to the level of your kneecaps.

When thoughts rise as they will,

Let them go freely.

Simply letting them pass and guiding focus back to my voice.

Flow your awareness up through your knees,

The back of your knees,

Thighs,

Upper legs.

Allow your awareness to flow up through your inner thighs,

Groin area,

Your buttocks,

Coccyx,

And up to the level of your hips.

Be aware of any and all bodily sensations from the tips of your toes to the level of your hips.

With awareness comes relaxation,

Deep,

Soothing relaxation.

Now your awareness flows up through your lower back,

Waist,

Navel area,

Kidneys,

Belly,

Abdominal area,

All the way up to the level of your lower ribcage.

Release any tension you may be holding in these areas by relaxing into the out-breath.

As your awareness flows up through your body,

It brings with it a wave of relaxation that allows you to enter deeper and deeper into the wonderfully relaxing space of this hypnagogic state.

Letting the awareness flow up through your middle back,

Your sides,

Your ribcage,

Lower chest,

Middle chest,

All the way up to the level of your armpits.

Be aware of any and all bodily sensations from the tips of your toes to the level of your armpits.

Using that soft,

Mindful awareness,

Allow your focus now to move to your hands,

Becoming aware of your palms,

Back of your hands,

Each one of your fingers and thumbs,

Releasing any tension that you may hold there on the out-breath.

Allow your awareness to flow up through your wrists,

Forearms,

Elbows,

Through your upper arms,

Biceps,

Triceps,

Shoulders,

Flowing your awareness up into your shoulder blades,

Collarbone area,

Upper back,

Base of your neck,

Flowing around to your upper chest,

Meeting the point of awareness at the level of your armpits.

Relax deeply into an awareness of any and all bodily sensations from the tips of your toes to the base of your neck.

Now your awareness flows up through your throat,

Back of the neck,

Sides of the neck,

Ears,

Underneath your chin.

Flow the awareness up into your face,

Your cheeks,

Eyes,

Forehead,

Back of the head,

Sides of the head,

Around the top of the head to the crown of the head.

You are now mindfully aware of your entire body,

From the tips of your toes to the crown of your head.

You are mindfully aware of your entire body,

From the tips of your toes to the crown of your head.

Completely relaxed,

Completely supported,

Completely safe.

Now bring your awareness deeper still to the level of your heart.

Focus your awareness at the center of your chest,

At the level of your heart,

And allow your mind to settle there,

Totally supported,

Totally lucid,

Totally aware.

Although you are deeply relaxed and maybe quite drowsy,

I invite you to stay lucid and aware.

You are lucid and aware.

And now feel free to drop the awareness at the center of your chest and simply rest.

Nothing to do,

Nowhere to be,

Resting.

If the mind drifts off towards sleep,

Simply bring your focus back to the sounds in the room and the sensations of the physical body.

Nothing to do,

Nowhere to be,

Resting.

And now,

With no sense of rush,

Bring yourself back to an awareness of your body,

An awareness of my voice,

An awareness of the room.

Allow yourself to wiggle your fingers and toes,

Stretch your body if it feels good to do so,

Opening your eyes and bringing yourself back to fully wakeful awareness.

Reviews

A good relaxation, thank you (quite similar to yoga nidra) 🙏🥰