Letting Go Of The Day For Deep Sleep

As the day comes to a close, this sleep meditation helps you unwind, exhale, and let go. You’ll be guided into a relaxed state where the mind can quiet, and the body can fully rest. With each breath, the experiences of the day fade into the background. Drift into sleep feeling restored, grounded, and deeply at ease.
Music by ZENMix by Jens Boje and its composers

Transcript

Hello and welcome, I'm Nicole Terrell, And this is designed to help you unwind fully, Reset your nervous system, And drift into the deepest, Most restorative sleep possible. This session is your invitation to let go of the day, Reconnect with your breath, And allow your body and mind to enter a healing state of rest. Let's begin. Welcome. There is nowhere you need to be right now, Nothing you need to do. This is your time to rest, To return to yourself, To your breath, To your body, To peace. We begin by simply noticing the breath, Not changing it, Just noticing. Feel the breath as it moves through you, In through the nose, Out through the mouth, Gentle, Gentle, Gentle, Gentle, Gentle, Gentle, Gentle, Gentle, Gentle, Gentle, Gentle, Gentle, Gentle, Even now, Even in stillness, Let's begin at the very top of your head, Allow yourself to feel a gentle warmth there, Or maybe just your awareness, No need to force it, Just notice. Now imagine a wave of softening, Beginning at the crown of your head, As if warm sunlight is melting tension, Softly, Gently, Washing downward. You feel this wave move over your scalp, Across your forehead, Let the space between your eyebrows soften now, Let your temples loosen, Feel your eyes grow heavy and relaxed, Even if they flutter, They can soften. Behind the eyes, Deep inside your mind, Things begin to get quiet, And now the wave of relaxation moves down through your cheeks, Your lips, Let your jaw soften, Your mouth may open slightly, Or just rest naturally, Let your tongue relax, Let the back of your throat soften, Let go of any need to hold tension there, Feel this softening now traveling down your neck, Into your shoulders, Notice how much you may have been carrying, And with your next breath, Allow it to drop, Let your shoulders grow heavier, Let them sink, Let them rest, And this softening continues down your upper arms, Into your elbows, Your forearms, Your wrists, And all the way down to the tips of your fingers, You may notice warmth or tingling in your hands, Or a feeling of release as they let go of the day, And drop into stillness, Now bring your awareness back up to your chest, Notice the rise and fall of your breath, How your chest and ribs expand, And soften, With each breath feel the front of your chest melt, The back of your shoulders open, Your heart space soften, This isn't something you have to do, It's something you allow, And it happens naturally as you breathe, Now feel this wave move into your upper back, Unwinding tension between the shoulder blades, Melting down your spine, And into the middle back, And all the way into your hips, Let your hips grow heavy now, And let the muscles around your pelvis release, There is no need to hold here, It is safe to let go, Now the wave of relaxation moves through your thighs, Down into your knees, Your shins and calves, Down through your ankles and into your feet, Feel your heels resting on the surface beneath you, The arches softening, The toes relaxing, Even the tiny muscles between your toes letting go, You are so relaxed now, Now from the top of your head to the tips of your toes, Your entire body is in a deep state of rest, But let's go even deeper, And let's invite a second layer of softening, A deeper release, A fuller surrender, Starting again at the top, And this time not just relaxing the surface, But softening the layers beneath, Soften the scalp, Soften the muscles around the eyes, Soften the mind behind the forehead, Let the thoughts drift now like clouds in a quiet sky, Soften the throat, The voice inside your head, And let it slow, Let it quiet, Soften the chest, Soften the breath, Soften the belly, And let it rise and fall without effort, Loose and natural and free, Soften the spine, Soften the inner organs, Soften your center, Soften the hips, The pelvic floor, The thighs, Let everything in the lower body drop and drop, There is nowhere to go, Nothing to do, Just this moment, In this body, With this breath, Now imagine the entire body as a single unit, Not a collection of parts, But one whole unified self, Completely at ease, Safe, Your body is doing exactly what it was designed to do, It is resting, It is healing, It is releasing, With each breath you go deeper, With each breath you feel lighter, With each breath you become more relaxed than before, And now you are ready for what comes next, Ready to receive, Ready to reprogram, Ready to dream, Because your body is relaxed, And your mind is open, And this is where transformation begins, Your body is already relaxing, Softening, Releasing, As if each breath is inviting you to go deeper, And deeper into rest, Every cell in your body knows what to do, Knows how to restore, Knows how to heal, How to sleep, You don't need to try, You don't need to do, There is nothing left to think about, Nothing to figure out, Your only job now is to rest, And rest is easy when you feel safe, And you are safe now, You are supported, Love, Your bed is a sanctuary, A cradle for your healing, And in this sanctuary, Your body releases the day, Your mind lets go, And your nervous system begins to reset, And now, As you settle in deeper, You begin to feel a wave of calm move through you, Like warm water, Gently flowing from the top of your head, To the tips of your toes, You may feel your arms softening, Your chest loosening, Heavy and light at the same time, And as you drift, You remember that sleep is sacred, Sleep is safe, Sleep is healing, And it's here now, Each breath you take, Guides you further into surrender, Further into stillness, Into the sweet softness of slumber, You are worthy of rest, You are worthy of peace, You are worthy of being held by the night, And so now, You let go, Let go of all tension, Let go of all effort, Let go of all thoughts that don't belong in this moment, They can wait, Tomorrow can wait, This is your time, Your time to renew, Your time to float, And dissolve into sleep, You are entering a deeper and deeper wave of rest, A rhythm your body remembers, The rhythm of wholeness, The rhythm of healing, The rhythm of life, Your subconscious mind is listening, And even as your conscious mind fades away, Your subconscious is opening, Receiving every word, Every gentle message, And allowing it to sink in, In just the right way, And it hears this message now, You are safe, You are supported, You are allowed to rest, There is nothing wrong, There is nothing you need to fix, Nothing you need to carry anymore, Your body is healing, Tonight, Your cells are regenerating, Your hormones are balancing, Your nervous system is restoring, Your mind is clearing, Your spirit is resetting, You don't have to make anything happen, It is happening already, Naturally, Easily, Magically, As you sleep tonight, Your dreams may feel light, Or you may sleep so deeply, That you remember nothing at all, Either way, You are receiving exactly what you need, You are out, You are love, Home in your body, In your breath, In this moment, And with each breath, You soften even more, You can imagine your mind like a snow globe, And with each breath, The flakes settle, Until everything is still, Clear, And there you float, Drifting, You are becoming lighter, Freer, More at peace with every moment, There is nowhere else you need to be, Nothing else you need to do, Only peace, And so, You surrender, Restorative, Healing, Soothing sleep, Kind of sleep that repairs, A kind of sleep that transforms, Kind of sleep that resets everything, You are safe now, You are whole now, You are free now, You are safe now, It is safe to let go, It is safe, And float, And dream,