Fall Asleep Fast – Your Go-To For Deep Sleep

Fall asleep fast with this deeply soothing 90-minute sleep meditation, guided by my calm British male voice and gentle ocean waves.

This relaxing practice uses progressive muscle relaxation (PMR) - a simple body-based technique where you gently tense and release different areas of the body - to release physical tension, calm the mind and ease you into deep sleep.

The slow, spacious guidance helps you relax quickly and easily. You’ll be guided from your toes up through your body, softening your breathing, letting go of tension and giving yourself permission to drift off naturally.

Use this meditation to fall asleep fast, get back to sleep after waking in the night, quiet busy thoughts and stay asleep with steady ocean waves.

My voice gradually softens and more spacious for 30 mins, then fades into peaceful ocean sounds.

Ideal for deep sleep, full-body relaxation, progressive muscle relaxation, middle-of-the-night waking, restless thoughts, sleep anxiety, insomnia and stress relief.

Transcript

Welcome to this meditation for relaxing deeply. And drifting naturally into sleep. This one also works just as well for those moments when you're ready to get back to sleep. Begin to get yourself comfortable. Or relatively comfortable. And let your hands rest wherever they are. Like your legs. Begin to settle. Letting the bed hold the weight of your body. As you feel. Your body. Pressing down. You haven't already, Feel free to close your eyes. With the bed or the pillow supporting your head. You don't need to find the perfect position. Just let this. Be comfortable enough. Comfortable enough to begin to rest. Comfortable enough to soften. Comfortable enough to give yourself permission to relax. Put your gentle attention on your breath. Notice when you're breathing in. Notice when you are breathing out. Take a few slightly deeper breaths now. Feel the air moving in feel the air moving out Breathe deep and slow. Enjoy. Every breath. Check in with your jaw. Begin to relax your jaw. Maybe give it a little wiggle Let your teeth part slightly. Your face. Becoming loose and easy. Your shoulders. Feeling a little heavier now. For the next little while we will take a very slow journey. Starting from your toes. Gradually. Working up through your body. Will gently tense and release different parts of the body. You can join in as much or as little as you like. There's nothing to. Achieve. There's nothing to get right here. Let this be simple. Let this. Be easy. Begin by ever so gently squeezing your toes. Squeeze them softly. Or a little more firmly if that feels right. Hold that kind tension for a few seconds and then release. And feel the tension. As it leaves your feet. Relax. Now gently. Draw your toes back towards you. Hold for a few seconds. Let it go. Relax. Your calves softening. And let your legs settle. Now tighten your thighs. As much as you like. Hold for a moment. And release. Relax your legs completely. Maybe feeling. A little heavier now. Now gently tighten your belly. Hold it. And let it go. Soften your stomach. Your breath flows in. And your breath flows out. Now gently tighten your chest. Hold for a moment. And release. Nice and relaxed. That you're breathing. Settle again. Now with your hands make very gentle soft fists. Release. Your hands relax. Have he? And gently flex your wrists. A little tightness in your forearms. Hold that for a moment. And release. Now gently tighten your upper arms. Hold. And let go. Your arms growing a little heavier now. Soften your arms completely. Melting down. Into the bed. Now lift your shoulders ever so slightly Hold them for a moment. And release. Let your shoulders drop. Melting down. Open your mouth. Breathe in through your mouth. May be let out alone. Snow Yawn. And relax. Feel free to take another yawn if you like. And relax your jaw. Gently scrunch your eyes and nose just a little. Hold it for a moment. Release. Let your face soften. Your forehead, Your eyes. Soft and easy. Your cheeks. Your jaw. Soft. Your body getting heavier now. If you notice any parts of your body still tense, Just tell me. Feel free to gently tighten that area now. Hold for a moment. And release completely. Let the bed. Take more of your weight. Your hands rest heavy. Exactly where they are. Give your legs permission. To be heavy. Let your whole body. Be supported. You don't need to do. Anything perfectly. Cheers. Rest here. Sound of the ocean. Quietly in the distance. Comfortable. Enough. Still. Enough. Your breath, Very gentle now. Flowing with the waves. Maybe now you can barely feel your breath at all and that's okay. The space around you heavier now. Maybe sounds nearby. Maybe sounds far away. It's all ok. It's all part of the background. Nothing to sell. Just this space. Peaceful. Your breath. Your breath. Flowing out. Melting down. Have you now? Heavier now. All is well. All is well. Your fate. A little heavier. Your legs. A little heavier. Your hips. A little heavier. And your back. A little heavier. Your body. Pressing down. Resting quietly. Softly. Heavier now. Quieter now. More peaceful. Giving yourself permission to just be. Permission. To fly. It's a drift. Permission. To drift. Permission. Asleep. Dreamy thoughts. Passing through. Softly. Now let go. And forget. My voice. Not important. Soft. Funny rat. Nothing to do. Completely relaxed. Drifting. Suffering. Peace. Sinking down. Softening. Peace.