Deep Sleep Nervous System Reset: Delta Frequencies

This is your permission to rest. In this 15-minute nervous system calming sleep meditation, you’ll be guided through soft shhh breathing, a gentle body scan, and warm light visualization to help your body feel safe and ready for bedtime. If you’re experiencing anxiety, stress, or emotional overwhelm, or you’re lying awake with a busy mind, racing thoughts, or insomnia, this practice offers a soothing reset.

Each slow exhale helps release the day, soften tension, and quiet self-talk, allowing your body to drop into deeper rest. Perfect if you can’t sleep, for nighttime wake-ups, after a hard day, or anytime you need calming support to drift off again.

Matt Moore Zzyzx 2hz Delta Waves

Transcript

It's completely normal to feel overwhelmed at times right now I invite you now to breathe in and as you breathe out make it sound like you're asking somebody to keep the noise down at sh so breathing in and out and out in continue that breath for as long as you wish and now bring your awareness to the very top of the head notice any sensations here any warmth coolness tingling or nothing at all and invite that area to soften as though warm light is melting away any tension allow this softening to drift down into your forehead into your temples traveling around the space of the eyes allow the eyelids to rest heavy and calm allow your eyelids to rest heavy and calm soften your cheeks your mouth and your jaw perhaps part the teeth slightly inviting the jaw to release being aware of your tongue and your teeth awareness to the neck and the throat allow any emotions which have been stuck here in the throat any words or any thoughts to be released with the breath dissolving little by little traveling down to the shoulders and imagine your shoulders melting down and feeling supported and held traveling down your arms down to the elbows forearms wrists hands and all the way down to the fingertips allow the arms to soften heavy relax maybe imagining small currents of warm light flowing from the shoulders down to the fingertips softening and soothing awareness to your chest and your heart and allow your breath to soothe you hold and embrace whatever is present here any emotions honoring them and bathing them in light there's nothing to push away here just space for what is space for allowing awareness drifting down to your ribs and your belly allow your breath to move in and out of the belly with ease this gentle movement tells your body it is safe to move allow the hips and the pelvis to grow heavy feeling rooted,

Supported and held awareness traveling down the legs the thighs knees calves ankles and all the way down to your feet and the tips of the toes and the toes imagine any remaining tension slowly spreading out down through the soles of your feet dive into the earth beneath you your whole body is supported now now bring your awareness back to your heart your heart center at the center of the chest imagine a soft warm light glowing at the center of your chest this light says you've done enough you are safe and you are alive to rest with each breath this light grows brighter and fuller like a gentle sunrise expanding across your chest soothing the heart and melting any emotional weight you've been carrying with each inhale breathe in stillness with each exhale letting go of any pressure any heaviness you've been carrying