Return To Sleep: Delta Waves

Welcome to a deeply relaxing practice that includes Delta Waves which are designed to help you fall back asleep if you wake up during the night. This meditation guides you through a process of deep breathing, body awareness, and visualization, promoting relaxation and tranquility. Through a gentle journey of noticing your breath, visualizing a soothing light, and descending a staircase into deeper relaxation, this practice calms the mind and body, allowing you to drift back into a restful sleep.

By the end of the session, you will feel enveloped in a cocoon of tranquility, making it easier to fall back into a deep, rejuvenating sleep.

Music: Blissful Healing, Indie Music Box

Transcript

Allow yourself to completely settle into the surface beneath you whole of the body resting take some deeper breaths now in through the nose and out through the mouth deep strong breath in slow breath out deep conscious breathing and with each breath out empty your lungs of any stale air each breath in drawing in fresh new oxygen into the body lungs filling completely with each and every breath in tension releasing with each breath out each breath bring you closer to a state of calmness the state of relaxation allowing your body to rest recuperate and relax i invite you to visualize a light or just know that it's there this light begins at the base of your feet drawing that light into the body starting at the left heel guiding the light from the left heel to the sole of the foot to the big toe and down each toe moving the light to the top of the foot arraign the left heel up the left ankle and cough if you struggle to visualize or just know this light is here just tune your awareness to the body part to the left knee left thigh pelvis to the whole of the left leg whole of the left leg inhale in light moving to the right foot right heel right sole of the foot breath in and out and away right big toe down each toe of the right foot the top of the foot right ankle left heel cough right knee thigh pelvis whole of the right leg being held in a light feeling the weight of the legs awareness to the base of the spine the center of the stomach light traveling to the center of the stomach left ribcage right ribcage left side of the chest right side of the chest left side of the chest right side of the chest the base of the spine moving up every vertebrae of the spine section by section light traveling up entire spine spine being held in the light the right shoulder down the right arm to the elbow wrist right hand breath in and away breath in and away thoughts may arise when they do let your thoughts blow through like a wind passing through leaves of a tree leaving you feeling still and calm breath in and away breath in and away the right hand now the thumb first finger middle finger ring finger little finger holding the light in your right hand right hand being bathed out get a light left hand thumb forefinger middle finger ring finger little finger left wrist forearm elbow upper arm shoulder whole of the left arm bathed in light to the base of the throat breath in and away being kind and gentle to yourself being kind and gentle to yourself we're not aiming for silencing the mind but yet we're noticing when the mind wanders and then drawing your awareness back to my voice enjoying this present moment allowing thoughts to drift on by awareness to the left eye right eye center of the forehead holding the light in the center of the forehead center of the forehead top of the head top of the head held in light the whole body resting the whole front of the body the whole front of the body the whole of the body being nourished by this light every cell every organ giving yourself permission to rest noticing your breath flowing in flowing out noticing the air entering the body entering the lungs as the lungs expand entering the lungs as the lungs expand releasing letting go thoughts may come rushing in plans for tomorrow memories of today worries of the future this is normal whenever you notice your mind drifting away bring the awareness to my word and to your breath flowing in flowing out inhale peace exhale letting go noticing the thoughts without judgment allow them to pass on by like clouds drifting across the sunny sky the light that is within you begins to expand is fully around you now breathing a cocoon of tranquility feel the light bringing relaxation and peace to every part of your being imagine yourself at the top of a staircase this staircase has 10 steps each step represents a deeper level of relaxation and peace with each number i count down take a step down allow yourself to sink deeper into a state of calmness and serenity 10 take the first step now notice how the gentle descent relaxes your body more and more 9 with each step down feeling the weight of the day lifting off your shoulders leaving you feeling lighter and more at ease 8 feeling a sense of gentle warmth spreading through your body inviting you to let go of any tension 7 allow yourself to relax even more deeply now knowing that each step brings you closer to a deeper state of restorative rest 6 body becoming pleasantly heavy and relaxed 5 halfway there 6 as you descend further down imagine placing any racing thoughts or worries onto a shelf beside the staircase visualize them sitting there safely stored away 7 for tomorrow if you choose 4 drifting deeper now notice how your breath has naturally slowed down feeling enveloped in the soothing embrace of relaxation 3 mind becoming quieter 2 completely relaxed now 1 feeling completely calm serene and happy 0 you are now in a state of deep relaxation you have the ability to rest here and now imagine that these steps have taken you to a place of complete serenity imagine a beautiful tranquil setting where you feel safe and comfortable it might be a peaceful beach at sunset a quiet woodland a forest glade or a cozy room filled with soft comfortable blankets blankets taking in the details of this place noticing what you can see and allow yourself to fully immerse in its calming atmosphere notice the gentle sounds around you perhaps you can hear rustling of leaves the distant murmur of waves or a soft hum of a comforting melody taken in the same you can hear feeling the temperature of the air it's the perfect temperature for you allow yourself to feel the texture of the surface beneath you it might be warm sound beneath you the softness of grass cozy blanket or something else as you continue to relax in this tranquil place imagine a gentle breeze blowing over you carrying away any remaining tension or worry with each breath you take becoming more deeply relaxed sinking further into a state of peace and tranquility feeling the support of the surface beneath you gently cradling your body in a comforting embrace allow yourself to surrender fully letting go to this feeling of safety and relaxation let's take a moment to appreciate your body your body works tirelessly for you everyday it carries you through life's challenges and joys take a moment to send gratitude to your body feel the peace settling into every cell of your body calming your mind soothing your spirit breathing in and awake picture yourself drifting effortlessly into rejuvenating rest knowing you are supported and cared for from within and awake becoming now aware of the surface beneath you of your fingers and your toes begin to invite movement into the fingers and the toe beginning to awaken the body allowing the eyes to open allowing the breath to deepen and slowly rolling onto the side of the body and slowly rolling onto the side of the body and coming up into a seated position allow the sensation allow the soothing sensation of relaxation to guide you into a deep restful sleep picture yourself drifting effortlessly into a night filled with peaceful dreams rejuvenating rest allowing yourself to enjoy a restorative night of sleep waking up refreshed and renewed in the morning 3 almost there now feel your mind feel your mind becoming quieter and quieter gently preparing for a rejuvenating night of sleep you are completely relaxed now ready to enter a deep restful sleep 2 you are completely relaxed now ready to enter a deep and restful sleep trusting in the natural process of sleep that awaits you 0 you are now in a state of deep relaxation you are poised to drift off into a restful rejuvenating sleep trusting your body's natural ability to find its rhythm of sleep breath in and away as you breathe deeply your body relaxes as you prepare for a restful night of sleep mentally say I let go of today's thought I let go of today's thought and gently welcome the calmness of the night I am safe I am calm I am ready to rest I trust that sleep will come as I embrace this moment of stillness I am grateful for this day and ready to let it go welcoming a night of restful sleep I surrender to the soothing rhythm of my breath allowing sleep to gently wash over me allow these affirmations to wash over you feeling enveloped in a cocoon of calm and tranquility ready for deep sleep feeling surrounded by peace and comfort allowing sleep to come effortlessly