Deep Relaxation For Sleep

This is a guided meditation designed to help you unwind, relax your body, and gently prepare for sleep. Using diaphragmatic breathing and progressive body relaxation, this practice supports the release of physical tension and mental activity, helping you transition into a calmer and more restful state.
It is ideal for those who struggle with overthinking at night, difficulty falling asleep, or simply wish to end the day with greater ease and relaxation. Please note: as this practice is designed for sleep, please do not listen while driving or operating heavy machinery.

Transcript

Hello, I am Lohana and this is a practice to help your body slow down and gently guide you into a state of deep relaxation and sleep. First, Make yourself as comfortable as possible, Lying down, Allowing your body to fully rest into the surface beneath you. And then bring your attention to your breath. And begin to breathe a little more consciously. As you inhale, Allow your belly to gently expand. And as you exhale, Let your belly soften and fall back. This is known as diaphragmatic or abdominal breathing. A natural way of breathing that helps your body relax and signals safety to your nervous system. So inhale, Letting the belly rise and exhale, Letting it pull. Inhale letting the belly rise and exhale letting it fall Again inhale letting the belly rise and exhale letting it fall Inhale, Expand breathing gently. Exhale releasing. Inhale, Expanding gently And exhale, Releasing Inhale, Letting the belly rise and exhale letting it fall Inhale, Letting the belly rise. And exhale letting it fall. And now gently bring your awareness to your body. Starting with your feet Noticing your toes and allow them to soften Letting the feet gently fall open, Relaxing without effort Your soles, Your heels. Releasing any tension you might not even have noticed before Notice your ankles. Your lower legs. Softening, Letting go. Bringing your attention to the knees Then your tights. Allowing the weight of your legs to sink deeper into the bed. Just let it. Deeper, Deeper, Deeper. And then observe your hips. Your pelvis. Letting everything become heavier as if your whole body could gently sink. Supported, Held Your lower back. Your abdomen. Softening with each breath. No need to hold anything in Notice your chest the movement. Of your breath. While you notice your chest Notice your ribcage expanding and softening naturally and then go to your Shoulders, Allowing them to drop Releasing the weight of responsibilities, The things you've been carrying today And then bring your attention to your arms, Your elbows Your forearms. Feel your hands, Your fingers Notice the temperature Completely at rest. Go to your neck. Bring irritation to your neck. And then the back of your neck. Softening any tension, Letting go of self-pressure. And the need to hold everything together. You are human, You are not a robot. So. . . Going up. Bring your attention to your jaw, Your teeth. Gently unclenching. . . Your mouth soft Your tongue resting naturally. And then notice your cheeks. Your eyes. Letting the eyes sink back deeply relaxed. Notice your forehead Smoothing out any tension. Releasing control. Releasing effort. Like your whole body now. It's heavy. Relax it. Gently sinking into rest. And as your body Let go. Your mind can begin to slow down as well Thoughts may still appear, But you don't need to follow them Imagine placing everything aside Like closing the day, Gently, Completely There is nothing left to do now Let your breath return to its natural rhythm And feel your body resting, Supported and easy You can stay here. Allowing sleep to come naturally or simply remain this quiet. Letting your body restart and your mind settle.