Sleep Meditation

Are you in need of a deep, restful sleep? This meditation is just the practice for you. Around one in three people suffer from mild insomnia. If you wake consistently at night or suffer from restless sleep patterns, this practice will help calm the mind and relax the body in preparation for sleep.

Transcript

So welcome along to your sleep meditation.

And even if sleep is not exactly what eventuates,

This practice is designed to ultimately help you to relax a little more,

To be able to set down your day and to find a little bit more ease.

So beginning by coming to find a comfortable position lying down.

Allow yourself to get comfortable.

Adjusting your position as needed so that you can now begin to prepare for sleep.

And even if sleep does not come,

And all you do is relax a little more,

Knowing that these two is an extremely valuable act of service towards yourself.

Just to set your day down and help you soften,

Settle and relax.

So beginning by noticing the fact that you're breathing.

Noticing the sensations in the body of the breath coming in.

And the sensations in the body of the breath returning back out.

Breathing deeply in.

And slowly out.

Breathing in.

And slowly breathing out.

Allowing your breath to deepen there.

Taking slow,

Deep belly breaths.

And feel your breathing begin to relax you.

Knowing that there is nothing that you need to do right now.

Besides being and breathing right here.

Your body is heavy,

At ease.

Just drifting,

Relaxing.

Supported and held by the surface beneath you,

Whether the floor or your bed.

Feeling yourself becoming sleepy.

Ever so slowly getting sleepier.

And see now how slowly you can release the very next breath you take.

Breathing in deeply.

And now breathing out slowly,

Very slowly.

Prolonging this breath out.

Relaxing.

And when you finish breathing out,

Breathing in naturally.

And then breathing out again slowly.

Just keep breathing now.

Letting each breath occur naturally.

Without effort.

At whatever pace is comfortable for you.

Feel your breath becoming calm.

Slow.

Easy.

Continuing to notice your body.

Being and breathing right here.

The body is heavy.

At ease.

Just drifting,

Relaxing.

Supported,

Held by the surface beneath you.

Feeling yourself becoming sleepy.

Ever so slowly becoming sleepier.

Beginning now to scan your body.

Beginning at the very top of your head and moving downward.

Turn your attention to your head.

Observe.

Move that attention downward to the level of your eyes,

Your nose,

Your chin.

All the way down into your shoulders.

Noticing each area.

Observing how your body feels.

Keep scanning.

Gradually moving down your body.

But how does your upper body feel?

Noting any areas of tension or restriction.

Or where maybe feels free.

Nearing the center of your body at the level of your stomach.

Has this part of the body feeling.

Keep observing your physical state.

Continuing to scan your body.

Moving the focus of your attention downwards.

Bring your attention to your hips.

Keep observing and moving your attention down.

How does this part of your body feel?

Notice any tension without trying to change anything.

Reaching the level of your knees.

How does this area of the body feel?

Keep scanning.

Down,

Down,

All the way down to your feet.

Take a moment to scan the entirety of the body.

Noticing how it feels as a whole.

Where do you perhaps feel the most tension?

Gripping,

Holding on.

Can you focus intently now on this one area of tension?

Imagine the muscles here just letting go of their hold.

Becoming loose.

Relax.

Letting the tension go.

Releasing the tension bit by bit until this area relaxes.

Feel the tension softening.

Feel the muscles as they loosen,

Lengthen.

Warm and relaxed.

As if they're melting into relaxation.

Notice where in the body is the most relaxed.

At ease.

Spacious.

How do these parts of the body feel?

Perhaps imagining that this sense of presence is warm and tingly.

Moving,

Growing.

Spreading to relax all the other parts of the body.

Just feel your body becoming more relaxed.

As this area of relaxation or light grows.

Just being and breathing right here.

The body is heavy.

At ease.

Drifting.

Relaxing.

Supported and held by the bed beneath you.

Feel yourself becoming heavy.

Relaxed.

Soft.

Drifting towards sleep.

Allow your body to relax.

Get heavy and soft.

Feel your shoulders release.

The muscles loosening their grip.

Your legs are still and starting to feel heavy.

Your feet are warm.

Feel the warmth spreading as your legs become warmer too.

Your arms are getting heavier.

Feel yourself sinking into the surface you're lying on.

Sinking deeper.

Deeper.

Your whole body is feeling heavy.

So heavy.

Feel the warmth in your hands.

Growing warmer and warmer.

Spreading up to your arms.

Hands,

The arms are warm and heavy.

Notice that your eyelids are feeling heavy.

They get heavier and heavier and it feels so good to have the eyes closed.

Just to rest.

Allowing your eyes to remain closed.

Relaxed.

Noting a feeling of coolness in your forehead.

Calm,

Cool and relaxed.

Free from tension.

And imagine that the tension in your body is flowing out through your fingers and your toes.

Draining away.

With each breath you can feel the tension leaving right out of your fingertips.

And right out of the tips of your toes.

Feel the tension leaving your body just draining away.

Being and breathing right here.

Body is heavy.

At ease.

Just drifting,

Relaxing.

Supported and held by the bed beneath you.

Feel yourself becoming heavy,

Relaxed,

Soft.

Drifting towards sleep.

Let your mind drift now for a moment.

Just relaxing.

Not needing to focus or think,

Just drifting.

As the tension continues to drain away.

And your body continues to relax.

Imagine a feeling of warmth.

Starting in your hands and your feet that starts to soften the entirety of your body.

And soon your hands and feet are soft.

Getting softer and softer.

The warmth spreads throughout your body.

From your hands up to your arms.

Feel your arms melting,

Softening.

It's a pleasant feeling,

Relaxed,

Soft and drifting towards sleep.

Feel the warmth as it continues up from your feet.

Up into your legs.

Notice your legs softening as if they're melting to a completely relaxed state.

Feel the core of your body.

As the warmth coming from your arms and legs meets at your stomach.

Feel your core relaxing,

Melting.

Imagine that your whole body is soft.

Simply rest.

Enjoying this relaxation.

Floating,

Relaxing.

It's okay to relax now.

Just allow the sleep to overtake you.

Letting your mind drift off,

Drifting.

Drifting back to sleep.

It feels so good to surrender to the heaviness of sleep.

Your body is like a feather now.

Floating down gently towards this peaceful land of sleep.

Feel your body drifting back and forth.

Down and down.

Fluttering through the air softly.

Tune to be coming to rest in this peaceful place.

Softly resting.

Sinking.

A peaceful,

Pleasant place.

So sleepy.

Drifting down.

Sinking down into sleep.

So deeply asleep and heavy.

Being and breathing right here.

Body is heavy at ease.

Just drifting,

Relaxing.

Supported and held by the surface beneath you.

Feel yourself becoming heavy,

Relaxed and soft.

Drifting towards sleep.

Pleasant,

Calm,

Dreaming.

Being and breathing right here.

Body is heavy at ease.

Just drifting,

Relaxing.

Supported and held by the surface beneath you.

Feel yourself becoming heavy,

Relaxed,

Soft.

Drifting towards sleep.

Coming to rest on the soft surface.

Softly sinking into comfort and sleep.

There are no more words you need to focus on.

Just allowing yourself to drift off now.

Into a deep,

Deep sleep.

Thank you for watching!

Reviews

So soothing, thank you 🙏🏻

So relaxing, the music behind thi along with Ais voice is very calming and I feel so centred when I’m listening . Very restful sleep also and I can fall asleep quickly.