Hello friend,
This is going to be a guided sleep meditation featuring one hour non-sleep deep rest with soothing rain sounds.
Sleep deep rest is a powerful way to alleviate stress,
Reduce anxiety or simply unwind after a long day in preparing for restful night's sleep.
My intention is to help you wash away the day,
Let go of anything you need to let go of and experience the profound NSDR benefits combined with the calming ambience of rain sounds.
To begin,
I'll guide you through a sequence of physiological sighs aimed at calming the nervous system and quieting the mind.
Two breaths in,
Release the breath through the mouth,
Two sips in,
Exhale release,
In through the nose,
With the exhale ever so softly release,
And last time,
Two big inhales,
Slowing down the exhale,
And if you desire to set your intention,
Feel free to do so,
I can offer you a few,
I embrace life with all my heart,
With every new breath I let go more and more,
I allow myself to soften,
I am resilient and strong,
And now I'll gently scan your body from head to toe to release tension,
Sensations inside your mouth,
The tip of the tongue,
Roof of the mouth,
Root of the tongue,
The inside of the left cheek,
The inside of right cheek,
Upper lip,
And then lower lip,
The space between your lips,
The whole jaw,
Right cheek,
Left cheek,
The sensation of the air flowing in through your nostrils,
Tip of the nose,
Clearing between the eyebrows,
And then sense your right eye,
Left eye,
Both eyes,
Let them sink deeper into their sockets,
Releasing any tension from the tiny muscles around the eyes,
Right temple,
Left temple,
Right eyebrow,
Your entire forehead,
Crown of your head,
The sensations as you move your awareness down the scalp in all directions,
The contact of your head with the surface on which it is resting on,
The back of your neck,
Inviting the awareness up to your throat,
Bit of the throat,
And glide it down to your right collarbone,
Right shoulder,
Armpit,
Upper arm,
Elbow,
Forearm,
Right wrist,
Right thumb,
The index finger,
Middle finger,
Ring finger,
Little finger,
All five fingers on the right hand,
And the sensations in your whole right hand,
The radiance in your right palm,
And then include your whole right arm into your awareness,
And over to the left collarbone,
Left shoulder,
Armpit,
Upper arm,
Elbow,
Forearm,
Left wrist,
Left thumb,
The index,
Middle finger,
Ring finger,
Little finger,
The radiance and the sensations in your left palm,
The whole left hand,
And then the whole left arm,
And back to your throat,
And then both arms simultaneously,
Right side of the chest,
Your right waist,
Left side of the chest,
And left waist,
Center of your chest,
Navel,
Your belly,
And inviting the awareness down to your right hip,
The right thigh,
Right knee,
Lower leg,
Ankle,
Top of the foot,
Right big toe,
Second,
Third,
Fourth,
Little toe,
All five toes on your right foot,
Sole of the foot,
Right heel,
Sense your whole right leg,
And over to your left hip,
Your left thigh,
Knee,
Lower leg,
Ankle,
Top of the left foot,
Left big toe,
Second,
Third,
Fourth,
Little toe,
All five toes on your left foot,
Sensations in the sole of your left foot,
Whole left foot,
And the whole left leg,
Left buttock,
Right buttock,
The elbow,
And inviting the awareness up your spine,
Over the vertebrae of the lower back,
Middle part,
And thoracic part,
Left side of the back,
And right side of your back,
And sense your right shoulder blade,
Left shoulder blade,
And then your whole pelvic board,
And sense your whole torso,
Both legs simultaneously,
Whole head,
And the entire body at once,
And now we'll move the awareness through the body one more time to release any remaining tension,
And sense the right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
All of the fingers of your right hand,
And all of the spaces between the fingers,
Sense your right palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder blade,
Shoulder,
Armpit,
Right side of the waist,
Hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Top of your right foot,
Right heel,
Sole of the foot,
Right big toe,
Second,
Third,
Fourth,
Little toe,
All of the toes of your right foot,
And all of the little spaces between them,
And let your awareness gravitate towards the left side of the body,
Into the left hand,
Sensing the left thumb,
Index,
Middle finger,
Ring finger,
Little finger,
All of the fingers,
And all of the spaces between the fingers,
Palm of the left hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the waist,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Top of the foot,
Left heel,
Sole of the foot,
Left big toe,
Second,
Third,
Fourth,
Little toe,
All of the toes of your left foot,
And all of the little spaces between them,
And guiding your awareness to your forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Center between the eyebrows,
Right eye and eyelid,
Left eye and eyelid,
All of the muscles around the eyes,
Let the eyes relax,
Soften,
And fall back into their sockets,
As you sense the bridge of your nose,
The right side,
The left side,
Ears,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
The space between the lips,
Sensing all of the teeth and gums,
Inside of the right cheek,
And inside of the left cheek,
Whole tongue loose,
Relaxed,
Sense your whole mouth,
Chin,
Jaw,
Neck,
Feeling the right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
And its beat,
Navel,
Abdomen,
And the whole pelvic bowl,
Sense the whole pelvis,
Right buttock,
Left buttock,
Spine,
Your whole back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Release the whole scalp,
And the skin on the scalp,
Sensing the crown of your head,
What kind of sensations are there,
And then take your whole right leg into your awareness,
Whole left leg,
Both legs simultaneously,
Sense your right arm,
Whole right arm,
Heavy,
Loose,
Whole left arm,
Loose,
Heavy,
Sensing your whole torso,
Melting into the surface,
Your head,
And your face,
So relaxed,
Sinking into the surface beneath you,
The whole body repairing and healing while you are just being,
Enjoying this moment,
Here and now,
As you rest in your body,
At home with yourself,
Resting here in pure,
Loving energy,
Relaxed,
At ease,
Noticing your breath,
Your natural flow,
The rise and the fall of the chest,
And bring back your resolve,
I embrace life with all my heart,
With every new breath I let go more and more,
I allow myself to soften,
I am resilient and strong,
And as we conclude this guided sleep meditation,
I'd like to say thank you for joining me,
I wish you sweet dreams.
