60 Minute Deep Sleep (Delta Waves)

When you’re dealing with insomnia, worry, rumination, and tomorrow’s to-do list can keep you wide awake. Nighttime may start to feel like a tug-of-war between wanting rest and being pulled back into thoughts, especially when you’re already feeling overwhelmed.

This 60-minute bedtime sleep meditation combines a gentle body scan, calming breath, and soft, reassuring guidance with delta-wave sleep music to help settle your nervous system and ease an overactive mind. You may find yourself gradually releasing the day, loosening unhelpful thoughts and resting more in the quiet awareness beneath it all.

Best time to listen: At bedtime, during nighttime wake-ups, or as an evening reset when overwhelm, anxiety, or insomnia make it hard to switch off.

Delta Wave Music by Chris Collins

Transcript

This is your time to rest. And if thoughts come, Recognise them. Return your awareness more to my voice or to your breath. Deepening your breath now. Perhaps you'll inhale for the count of four. And exhale to the count of six. Breathing in. And out. In. And out. In. Continuing with this deep breath. And as you breathe, Imagine the breath moving through all the twists and turns of the mind. Cleansing and balancing. And carrying away any thoughts that don't serve you. And instead invite a sense of peace and acceptance. Kind words. Allow the breath to support you. Like a dear friend. Whenever you wish you can drop that deeper breath. If you feel it's beneficial and want to continue, Please do. Allowing the muscles of the face to soften. The eyes. Cheeks. Jaw. And tongue. Awareness to the right shoulder. Relaxing all the way down the right arm. To the wrists. Hands. Fingers. And thumb. Feeling the weight of the right arm. Awareness to the left hand fingers. Thumb. Hand. Lower arm. And upper arm. Invite the arm to completely relax. Feeling the weight of the arm. Softening the chest. Ribs. And belly area. Feeling the support of the earth beneath you. The upper back. Middle back. And lower back. Feeling grateful for the support of your spine. Awareness down the right leg. Past the knee. To the ankles. The sole of the right foot. Top of the right foot. And toes. Down the left upper leg. Past the knee. Down to the lower leg. Ankle. Foot. And toes of the left leg. Your legs have taken you so many places. They deserve to fully relax. And now imagine you're slowly drawing in your favourite colour. Or a colour that comes to mind. Bringing that in through your feet. Travelling up the legs. Past the knees. To the hips. Filling your internal organs. As this light is received by every cell in your body. Travels to the shoulders and down the arms. To the neck. The face. And fills every tiny space in your brain. Until it reaches the top of the head. Where we began. Maybe thoughts are arising about your day. You don't need to change them. Simply notice. And remember you are the sky. Not the passing clouds. Allow your thoughts to be like passing clouds. You are the sky. Beyond them. That stillness. Which is patient. Kind. And whole. And now imagine the rolls of the day gently dissolving. Perhaps you are a parent. A partner. A friend. Allow them to softly fade into the night's air. Beneath these rolls. There is. Simply you. Awareness. Itself. There's no need to define it. No need to hold it. Just rest in that feeling of being. Being spacious. Being free. Imagine you are looking up now. At a sky full of stars. Perhaps you're outside. Or inside looking up through a skylight. The night is calm. Each inhale you take. Draws in peace. Each exhale. Releases the day. Anything you're carrying. Begins to melt away. Making space for rest. If you wish. You can silently repeat. I am safe now. My mind. Can rest. I am held. By the night. Bringing your awareness. To your heart center. Not the physical heart. This is at the very center. Of the chest. And imagine a soft warm light. Glowing at the center of the chest. This light says. You've done enough. You're alive to rest. You've done enough. You're alive to rest. Body sinking deeper. Deeper and deeper day. Resting. Softening. Each word I speak. Invites you to continue to drift. Deeper and deeper. Into relaxation. Nothing bothers you. Nothing disturbs you. As you concentrate. On my words. And the space. In between my words. More and more relaxed. Body getting heavier. Comfortably heavier. As you sink down. Into sheer comfort. Every part of your body. Is a resting. Enjoying the peace. And tranquility. Of this. Moment.