A Meditation To Help You Fall Asleep

Having trouble falling asleep? This guided meditation is intended to help you relax your body and quiet your thoughts, allowing you to fall asleep peacefully and seamlessly. Whether you have difficulties sleeping because of worry, anxiety, or simply finding it difficult to unwind at night, this meditation can help you get the rest you need. If you find this meditation works, you're welcome to use it whenever you need assistance drifting off.

Transcript

Good evening and a warm welcome to this meditation that has been designed to help you relax and ease your way into a peaceful and deep sleep.

Sometimes our days can be very heavy and eventful and it can take us a while,

A little bit longer than usual to unwind and untangle our thoughts and mind.

So in this meditation I'm hoping to help you just relax and doze off into sleep and get quality sleep so you can wake up feeling fresh and hopeful about the following day.

You may fall asleep at any time during this meditation so please do not set any expectations or goals,

Just enjoy the meditation in the moment as it comes.

If you find this meditation has successfully aided you in falling asleep,

You're welcome to use it anytime,

Whenever you need it in the future.

So let's begin.

Find yourself lying comfortably however you would,

In whichever way you usually lie down.

Ensure that your room is dimly lit and let's begin by taking a deep breath in through your nose.

When you're ready slowly exhale and as you exhale you may gently close your eyes and just surrender to the stillness.

Notice how your body feels,

Any sensations,

Just embrace them and explore them.

Become aware of your natural breathing pattern,

Don't try to change anything,

Merely examine your breath,

Observe it.

You'll notice the thoughts may be seeping into your mind,

That's perfectly fine.

When that happens just take note of those thoughts and then when you're ready in your own time go back to your breath.

Notice how deep each breath naturally is,

Don't try to change the depth of each breath,

Merely examine it,

Witness it,

Take your time.

And again if thoughts seep in just take note of that thought and gently transition back into your breath.

Now just notice where the breath is felt most distinctly,

Where is it coming from,

Where do you feel it?

As you breathe in and out of your nose,

Your chest,

Your belly,

Just explore the feeling and the raw sensations of the breath.

When you're ready just take a deep breath in through your nose,

Slowly exhale.

Let's go back to the body,

Notice how your body feels.

Let's gently scan through your body to ensure your entire body is fully relaxed.

Start from the very top of your head,

The crown of your head,

Just notice how the top of your head feels,

Any sensations.

Just explore that for a few seconds,

Notice your forehead,

Just relax your forehead,

Relax your eyebrows,

Just notice your left eyebrow.

Notice any sensations that make it seem present,

Notice your right eyebrow,

Notice your nose,

Pay attention to the air flowing in and out of your nose.

Just relax your nostrils,

Take note of your left ear,

Now take note of your right ear,

Now just relax your jaw,

Just relax the muscles around your jaw,

Let it hang low.

Your face is relaxed,

Just take note of your neck and your neck muscles,

How do they feel?

Just relax your neck muscles,

Explore any sensations,

Take note of your right shoulder,

Relax your right shoulder,

Notice your right arm,

Your right bicep and triceps,

Just relax those muscles.

Notice your elbow,

Just your right elbow,

Take note of any sensations,

Just relax your right elbow.

Let's move down now to your right wrist and your right forearm,

Just relax your forearm and your wrist of the right hand,

Relax your right palm,

Just take note of your right thumb,

Take note of your right index finger,

Your right middle finger,

Your right ring finger,

Your right pinky finger,

Just relax all the fingers on your right hand,

Now just notice your left shoulder,

Just relax the muscles in your left shoulder.

Notice your left biceps and triceps,

Just relax your left bicep and tricep muscles,

Just notice your left elbow,

Notice any sensations,

Just relax your left elbow,

Just relax your left forearm and your left wrist,

Relax the palm of your left hand,

Take note of your left thumb,

Take note of your left index finger,

Your left middle finger,

Your left ring finger,

Your left pinky finger,

Just relax all five of your left fingers.

When you're ready,

Take note of your chest,

Take note of your chest moving as you inhale and exhale,

Just pay attention to the natural rhythm of your chest,

Notice how it expands when you breathe in,

How it contracts when you breathe out,

Take note of how your chest feels,

Now just relax your chest muscles,

Notice your left pectoral,

Left chest muscle,

Notice how it feels,

Now just shift your attention to your right chest muscles,

Just relax the muscles of your chest,

Notice your right shoulder blade,

Just relax your right shoulder blade,

Now just notice your left shoulder blade,

Just relax the muscles in your left shoulder blade,

Let's move down now to your belly,

Try breathing in and out of your belly at a slow and steady pace,

And now let the pace run on its own without any interference,

Just pay attention to the movements of your belly,

Notice how it inflates when you breathe into it,

Now it deflates when you exhale,

Notice any sensations coming from your abdomen region,

And just relax your abdominal muscles,

Take note of your lower back,

Any sensations present within your lower back,

Just examine whatever sensations are there,

Just try relaxing your lower back muscles,

Let's move down now,

Notice your pelvis,

Just observe any sensations that may be coming from your pelvis,

Take your time,

There's no rush,

If thoughts seep in,

Just take note of those thoughts,

When you're ready,

Gently go back to examining your body,

There's no rush,

Just take your time,

Just relax your buttocks,

Now just notice your right thigh and right hamstring,

Notice any sensations or tension that may be present over there,

Just try relaxing your right thigh and right hamstring,

Now take note of your right knee,

Any sensations that may be felt in your right knee,

Just take note of them,

Relax your right calf muscles,

Your right shin,

Take note of your right ankle,

Any tension or sensation that may be hiding in your right ankle,

Relax the sole of your right foot,

Relax all five toes of the right foot,

Now just notice your left thigh and your left hamstring,

Just take note of any tension that may be hiding in there,

And just relax your left thigh and hamstring,

Notice your left knee,

Notice your left calf,

Just relax your left calf muscles,

Relax your left shin,

Take note of your left ankle,

Any sensations that may be present in there,

You're merely examining those sensations,

Now just relax the sole of your left foot,

Relax all five left toes,

Both feet are fully relaxed,

Your whole body is fully relaxed,

Slowly go back to your breath,

Notice sensations associated with breathing and where it is felt most prominently for you,

Just examine the breath,

Notice the surface that you are lying on,

Notice how soft and how comfortable it is,

You find yourself sinking deep into the surface,

Letting gravity sink you in,

Into a deeper state of relaxation,

Your body is relaxed,

You're slowly surrendering to the stillness,

I want you to now just imagine in your mind a place in which you feel relaxed,

It can be any place,

It can be a holiday destination,

A place you frequent on a regular basis,

Or the coziest of places,

I want you to understand why it is so comfortable,

I want you to be there in your mind,

Notice what it's like to be there,

Notice the smell,

What is the smell of the place like,

Are there any sounds coming from this place,

What's the temperature like,

Are you sitting,

Are you standing,

What would you be doing in this place,

I want you to examine your surroundings,

Notice anything around you,

It may indicate that you're in a safe place,

It may indicate that you are where you should be,

Are you alone,

Are you with someone that makes you feel safe,

As you're here in this place,

I want you to find a nice comfortable spot,

If you haven't already,

And just make yourself very cozy,

Temperature is perfect,

And you are where you are meant to be,

Just want you to soak in the sounds and the vibe of this place,

I want you to examine how this place makes you feel,

Just explore the feelings that this place brings out in you,

I want you to now look to your left and notice a flower,

You pick the color,

Most beautiful flower of any color that you prefer,

Right there next to you to your left,

It may be already planted in a plot,

Or in the ground,

Or it may have been picked and placed there,

Regardless I want you to,

I want you to smell this flower,

I want you to notice the smell and the aroma,

Take your time,

Notice how this flower makes you feel,

How this exquisite smell places you in a deeper state of relaxation,

I want you to inhale the scent of this flower as deep as you can,

And hold for a few seconds,

When you're ready exhale,

Exhale away all of your troubles,

For the scent of this flower has therapeutic benefits,

It purifies your soul and places you in a more positive spirit,

Again when you're ready take a deep breath of this flower and its aroma into your body,

Fill your body with the joy of this aroma,

When you're ready exhale away all of the problems,

And again one more,

Inhale the smell of this flower,

And exhale away the tension,

Negativity,

Discomforts that are hiding in your body,

Let them all out,

I'd like you to look to your right and notice a rainbow,

If you're indoors you may notice it coming out of a window,

Beautiful rainbow,

Every color imaginable,

Just notice this rainbow,

I want you to pick a color that stands out to you from within this rainbow,

I want you to inhale into your body as deep as you can,

And hold for 5 seconds,

And at the count of 5 exhale the color grey,

I want you to see the grey leave your body,

When you're fully exhaled go back to embracing this beautiful color that you have chosen,

When you're ready again inhale this color into your body for 4 seconds,

When you're ready exhale the color grey,

And with it all of the tension in your body,

See the grey leave your body,

Your body which is being purified by this color,

Positivity,

The joy of tranquility,

When you're ready again inhale this beautiful color into your body,

Now I want you to hold for 3 seconds,

And at the count of 3 exhale the color grey,

And with it all of the negativity,

See the grey leave your body,

And you're feeling lighter,

It's like you're floating,

All of the weight has left your body,

And you feel lighter than ever,

You're floating into space,

And you can just feel the space,

The lightness,

You feel free,

There's not a worry in the world,

Just you floating in peace,

Enjoying this moment of serenity,

Relaxation,

You feel great,

You feel carefree,

There's a way behind you now,

And you're floating on your own,

Nothing can take that away from you,

As you're floating just take note of your breath,

Notice the rhythm of your breath,

Notice how relaxed your muscles are,

We all have tough days,

But that's what makes us human,

And you're going to sleep well tonight,

Knowing that you are in full control,

And you are the boss of your own self,

You're surrendering to the stillness,

You're floating in this beautiful,

Spacious bed of serenity,

Free in this world,

Notice your breath,

Notice each inhale,

And each exhale,

The inhales are now connected to the exhales,

As they flow in one circular motion,

The circle of life,

The rhythm of life,

You're going to wake up feeling confident,

And at peace,

And full of love for life,

Ready to tackle on whatever life has for you,

Because you know you have the tools to do so,

And you always know that there is a way around everything,

Because you have optimism,

A very grateful mindset,

And nobody can take that away from you,

You are in control,

You are enough,

Notice your body being fully relaxed,

And I wish you a good night.

Reviews

10/25: Very nice. Gentle, beautifully voice.

You’re meditations are always amazing and this is exactly what I needed! Thanks for helping me get a good long sleep 🙏🏻💛✨🕊️Maybe one day be able to hear the entire meditation ☺️!!

A great meditation for bedtime.

This was a powerful meditation to fall asleep...I did and it was deep and good...I will do this again..this is my first time hearing you...your voice is so strong and deep...soothing...I will be back again...I recommend 💙 this meditation highly!

My 1st time of listening to this and I can't tell you how it all was as I missed most of the track as I fell asleep. It surprised me that I was able to sleep at all as I'd had a 1 hour siesta earlier in the day and my mind was rather active. So thank you for helping me get the sleep I needed.

What a seductive voice. Was too exciting to sleep but I did get hungry 15 minutes in and went to eat- finished off listening to the most seductive voice I’ve ever experienced… and here I am this morning leaving a review. 😏 so well done.
Maybe Alex you should consider offering sensual bedtime stories. With option to book live sessions☺️😂 Thank you! Glad to have you in my waking dream world.

That was relaxing and I fell right to sleep, thank you 😊

Very good at putting you in a very relaxed state quickly and then to sleep. Works every time ! One of my favorites. Love your soothing voice. 😴💤

Soothing. Comforting. Put me right to sleep. Thank you so much.

I didn’t quite make it to the end - worked beautifully! Thank you

Whispering sexy voice! This meditation really works at helping you sleep. Thank you!

A beautifully guided meditation that uses the breath, body scan and sensory awareness to lead to calmness. I will be revisiting this often. Namaste...🪷😌🪷

Extremely effective, nice modulated tones, no music which I love, I fall asleep every time. Namaste 🙏

Often listen to this meditation. It always works for me whether it is trying to go to sleep in the beginning or awaking in the middle of the night and listening to be able to go back to sleep. Alex your voice is so soothing and relaxing that in no time I drift off to sleep. Thank you so much. This has rescued me many nights.

I often wake in the middle of the night and find it hard to fall back to sleep, but I did with this soothing, sooo relaxing practice. Thank you!

37 minutes long?! I thought. There’s no way I’ll be able to fall asleep that quic….zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz This meditation works!