Activate Your Autonomic Nervous System For Sleep

Get your zzz's flowing and activate your autonomic nervous system with this powerful guided sleep meditation. Perfect for falling asleep fast. This is Yoga Nidra-inspired and has soothing music, a body scan, and a visualization. Turn on, tune out, and sleep deep

Transcript

Welcome to this guided sleep meditation.

Use this practice when you are ready for sleep.

If you need to pause the recording to stretch,

Drink some water,

Or set your alarm for tomorrow,

I invite you to do so now.

Now spend some time getting really,

Really comfortable.

Allow your body to move itself into the most comfortable position it can be in.

Choose the position that is most comfortable for you.

Now make any last fidgets and adjustments.

Close your eyes,

If you haven't done so already,

And take a nice big yawn.

Signaling to the body that you're ready for sleep.

You can have another nice yawn if that feels good for you.

Know that you have nowhere to be than right here,

And thank yourself and your body for carrying you through yet another day.

Now bring your attention to your breath.

Take a deep breath in,

Filling your lungs,

Belly expanding,

And as you exhale,

Feel your body bear down on itself.

Continue taking a few more deep breaths,

Inhaling,

Allowing for a deep sense of peace to flow through your whole body,

And exhaling all the worries of the day out,

Leaving them behind for now.

Now is the time for you.

Time to restore your body's natural healing mechanisms.

Time to tap into your body's all-knowing ability to rest.

Feel yourself being breathed.

As you continue taking a few more deep breaths,

Begin to welcome an intention or wish for this practice.

Ask yourself in your life right now,

What is your deepest desire?

Maybe it's to be happy,

Or to feel deep love for yourself.

State your desire as a statement,

As if it's already happened and repeated three times.

Now give thanks and let it go.

Now we will begin a rotation of consciousness throughout the body.

Move your awareness to the different parts of the body after I say them.

It's okay if you miss something,

Just relax and continue following along.

Become aware of your right hand.

Now draw your awareness to your right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the body,

Right side of the body,

Waist,

Hip,

Right thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the right foot,

Top of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Become aware of your left hand,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of the hand,

Left wrist,

Left forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the body,

Waist,

Hip,

Left thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the left foot,

Top of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Moving to the back of the body,

Become aware of the right shoulder blade,

Left shoulder blade,

Right glutes,

Left glutes,

The whole of your spine and back together.

Now move to the front of your body.

Draw your awareness to the top of your head,

Right temple,

Left temple,

Right eyebrow,

Left eyebrow,

Eyebrow center,

Right eye,

Right eyelid,

Left eye,

Left eyelid,

Space behind the eyes,

Right cheek,

Left cheek,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Throat,

Right side of the chest,

Left side of the chest,

Middle of the chest,

Navel,

Abdomen,

Pelvis,

Pelvic floor,

The whole of the right leg,

The whole of the left leg,

Both legs together,

The whole of the right arm,

The whole of the left arm,

Both arms together,

The whole of the back body,

The whole of the front body,

Feel the whole body together on the floor or on the bed.

Feel your whole physical body resting,

Completely still and relaxed,

Softening and sinking.

The whole front of the body,

The whole front of the body,

The whole back of the body,

The whole back of the body,

The whole body together,

The whole body together.

Feel the whole body together.

Feel your whole physical body resting completely still and relaxed,

Softening and sinking.

See your whole body relaxed and resting on the earth.

Return your awareness to your breath now.

Feel the gentle rise and fall of your chest.

Feel air enter through your nose,

Nourishing energy flowing down and flowing through you.

Visualize the front of your body and the space between your belly button and your throat.

Begin to visualize your breath rising from your belly button to your throat with each inhale and slowly descending with each exhale.

Now listen to the soft sound of your breath and how it sounds like a mantra.

Let go of your concentration and visualize your breath rising from your belly button up to your throat and we'll count back from 10,

Counting your breath descending from 10 to 1.

Inhale,

Breath rising 10.

Exhale,

Breath descending 10.

Inhale,

Breath rising 9.

Exhale,

Breath descending 9.

Continue on with your breathing,

Maintaining awareness.

If you lose track of your counting,

Begin again at 10 and finish counting to 1 before you move on.

And if you lose track of your counting,

That's okay.

Simply start again back at 10 and make your way back down to 1.

Inhale,

Breath rising 10.

Exhale,

Breath descending 10.

Inhale,

Breath descending 10.

Exhale,

Breath descending 10.

Inhale,

Breath descending 10.

Inhale,

Breath descending 10.

Exhale,

Breath descending 10.

Inhale,

Breath descending 10.

Inhale,

Breath descending 10.

Exhale,

Breath descending 10.

Inhale,

Breath descending 10.

Inhale,

Breath descending 10.

Now,

Awaken the sensation of warmth in the body.

Feel warmth all over your body.

Now,

Feel the sensation of coolness in your body.

Your body is very cold.

Feel the coldness in your body.

Now,

Feel the sensation of warmth.

Experience heat in your body.

Your skin is so hot.

Now,

Release that feeling of heat and experience the sensation of intense coldness.

Feel very cold.

Very cold.

Now,

Let that sensation fade away.

Experience the feeling of complete weightlessness.

Imagining your body floating upwards towards the stars.

Weight as heavy as a feather floating upwards.

Now,

Imagine that your body is heavy.

Your body heavy as a rock grounded to the earth.

Arms are heavy.

Head is heavy.

The whole body too heavy to move.

Grounded to the floor.

Now,

Feel weightless.

Light as a feather floating up to the stars.

Floating up weightless.

Now,

Feel the heaviness in your body.

Heavy body.

Heavy body.

Your body so heavy you couldn't even lift a toe.

Heavy body.

Heavy body.

Now,

Feel the sensation of heaviness and lightness at the same time.

Feeling light as a feather.

Heavy as a rock.

At the same time.

Feeling through this.

Not thinking.

Just feeling.

Now,

Concentrate on the space in front of your closed eyelids.

Now,

Bring your attention back to your breath.

We'll take an inhale to the count of five.

One.

Two.

Three.

Four.

Five.

And we'll exhale to the count of five.

Four.

Three.

Two.

One.

Again,

Inhale to the count of one.

Two.

Three.

Four.

Five.

Exhale,

Five.

Four.

Three.

Two.

One.

Inhale,

One.

Two.

Three.

Four.

Five.

Exhale,

Five.

Four.

Three.

Two.

One.

One.

Two.

Three.

Four.

Five.

Five.

Four.

Three.

Two.

One.

Your body is ready for sleep.

Allow your body's natural sleeping mechanisms to take over.

The mind is a distant memory.

May you rest peacefully and deeply.

Reviews

Only heard the beginning so that's a good sign.

This was my first time of listening to this and I'm impressed as I didn't even hear the end.

great for those who want to sleep 😉

This routine works brilliantly. I am usually asleep within 15 minutes. Thank you!