Sweet Deep Sleep

Get to sleep quickly! This deeply relaxing, highly restorative sleep meditation will nurture and nourish your body deeply. Get back to sleep when you wake up in the middle of the night. Set to the beautiful music of Pablo Arellano.

Transcript

Welcome to this meditation for sleep.

At bedtime,

I often like to remind myself of the words of the African American poet Nayiro Waheed,

Who wrote,

And I said to my body softly,

I want to be your friend.

It took a long breath and replied,

I have been waiting my whole life for this.

So as you snuggle into your bed now,

Make your body as comfortable as you possibly can,

So that you can just let the weight of your whole body fall into that support.

Feel where your head meets the pillow and let the weight of your head be held.

Let yourself drop now into the safe,

Welcoming and completely effortless space of just being.

Trusting that life is taking care of itself,

No effort required.

Take a few really slow,

Really low breaths,

Right down into your belly,

Just letting the exhalation go with a long and soft sigh.

Really taking your time,

Slowing your breath right down.

Breathing in like you have all the time in the world,

Breathing out,

Just letting it all go.

Breathing in,

Exhaling,

Belly drops,

Breathing in and breathing out.

Let your body take as many of these slow,

Low,

Releasing breaths as it needs to settle down naturally,

Unhooking from the whole story of your life.

Don't even try to control your mind.

Don't even try to make anything happen.

Live up,

Trying to figure anything out.

And when you're ready,

Let your breath be natural,

Not controlling it,

Not changing it.

But see if you can give your full,

Undivided attention to the simple feeling of your breath.

Not thinking about your breath,

But feeling it directly.

Noticing the parts of your body that move as it breathes.

Just quietly noticing breath coming in and breath going out.

Body,

Breathing,

Right here,

Right now.

Body,

Breathing.

Feel the sensation in the inner passageways of your nostrils.

The touch of air on the throat.

The slightly cooler air entering.

The slightly warmer air leaving.

Breath by breath by breath.

Moment by moment by moment.

Body,

Breathing.

Gently coming back any time you leave.

Body,

Breathing.

Noticing the momentary pause between each breath.

Just before inhalation becomes exhalation.

And right before exhalation becomes inhalation.

Melting into the soft space between each breath.

And now welcome the feeling inside the mouth.

Tongue resting in the mouth.

The immediate sensation.

The inner walls of the mouth.

The natural taste inside the mouth.

Let the sensation come to you.

Root of the tongue.

Softening.

Inches of the jaw.

Loosening.

Lower jaw.

Surrendering to gravity.

Throat settling down.

A softening of the whole face.

Skin releasing its weight.

A softening of the outer ears.

A softening of the inner ears.

Let the words come to you.

Sounds arising.

Sounds dissolving.

Let everything come and let everything go.

Right eyebrow.

Left eyebrow.

Space between eyebrows.

Softening open.

Feel the weight of the eyes.

Eyes resting back.

Supported.

The muscles around eyes.

Releasing and letting go.

The feeling behind eyes.

Expanding in awareness.

Scalp softening.

Back of the head.

Face of the skull.

Whole head.

One global sensation.

Feeling in awareness.

Contents of the head pouring like liquid.

Deep into the earth.

No effort required.

Just words arising.

Be responding.

Awareness noticing.

Wide open.

Unbound.

Unlocated.

Completely free.

Less and less effort.

Let this be a time of allowing.

Surrendering.

Trusting.

Just letting it all go.

Nothing to control.

Nothing to manage.

It's enough just to be here.

And now welcoming the simple experience.

Whole right arm.

Let the feeling come to you.

Whole right arm.

Heavy.

Giving up the weight.

The direct feeling.

Back of right arm.

Pure sensation.

Whole right hand.

Not the memory or the image.

But the current sensation.

Whole right hand.

Palm of right hand.

Give that feeling time.

Let it come to you.

Palm of right hand.

The actual feeling.

Palm of right hand.

Alive with sensation.

Thumb.

Second finger.

Third.

Fourth.

Little finger.

Wrist.

Forearm.

Elbow.

Upper arm.

Right shoulder.

Emptying out.

Right side of back.

Right side of chest.

Waist.

Hip.

Thigh.

Back of knee.

Chin.

Elbow.

Elbow.

Soul of right foot.

See if you can stay.

Right here.

Right now.

Soul of right foot.

The immediate feeling.

Give the sensation time.

Let it come to you.

The current feeling.

Soul of right foot.

Big toe.

Second.

Third.

Fourth.

Little toe.

The whole right side of body.

Softening just a little more.

And now welcoming and being with the direct experience.

Whole left arm.

Not the image or the memory.

But the actual experience.

In this moment.

Whole left arm.

Just gently returning.

Anytime your mind wanders.

Whole left arm.

Giving up the weight.

Back of left arm.

Whole left hand.

The direct feeling.

Palm of left hand.

Give the feeling time.

Palm of left hand.

Let the sensation be free.

Don't try to keep it.

The current sensation.

Palm of left hand.

Pulsating with light.

Thumb.

Second finger.

Third.

Fourth.

Little finger.

Rest.

Forearm.

Elbow.

Upper arm.

Left shoulder.

Emptying out.

Left side of back.

Left side of chest.

Waist.

Hip.

Thigh.

Knee.

Back of knee.

Chin.

Calf.

Ankle.

Heel.

Soul of left foot.

Let the feeling come to you.

Soul of left foot.

Pure sensation.

Not looking for anything special.

Not looking for anything in particular.

Just the current feeling.

Soul of left foot.

Give the feeling time.

Soul of left foot.

Big toe.

Second toe.

Third.

Fourth.

Little toe.

Releasing and letting go.

The whole left side of body.

Softening just a little more.

The whole body.

The whole body.

A mass of sensation.

Pulsating with life.

Waves of vibration.

A tingling in the palms.

Heart beating.

Breath coming in.

And breath going out.

Just being.

Right now.

Absolutely nothing is being asked of either your mind or your body.

Right now.

Absolutely nothing is being asked of you.

I invite you to give it all up.

Just for now.

I invite you to let it all go.

Leaving the whole world and everything in it.

Just for this moment.

Really safe.

Really safe.

To give up.

That last bit of trying.

That last bit of holding.

To mind.

Body.

And world.

Your body knows how to sleep.

Allowing whatever wants to happen naturally.

Surrendering to the mystery of your own being.

Surrendering to the mystery of sleep.

Sleep soundly.

Dear friend.

Sleep peacefully.

Dear friend.

Sleep soundly.

Dear friend.

Sleep soundly.

Dear friend.

Reviews

This is a better meditation to fall asleep to. Thank you. 🙏🏻

The Queen of sleep ❤️
From my 15min power nap, to bone deep sleep to this 40mins.
I didn't have a problem falling asleep but this is clearing me, gearing me down, changing my mindset... Allowing a different quality.
I've woven these tools into my day to do and the activity tracker physically measures better sleep...all 4 metrics (deep/light/rem/awake) and better.

🙏

It's like finding another gift tucked behind the Christmas tree when I discover another track to which I hadn't previously listened! Amanda, this track was a lovely present today when I needed a longer nap! Thanks for another beautiful, relaxing nap. 🙏
I now have about 12 of your recordings bookmarked, on top of your great course- the Incredible Power of Taking a Nap.
Ahhh! So cosy now after this session ☺ ❤❤❤
Had extra time this afternoon to enjoy this longer track. It was napperlicious as always.🙏❤

I love this track! I listen to it almost every night. Her voice is so soothing, I typically fall asleep quickly. I love the length of the meditation. It’s incredibly relaxing and brings me joy. Thank you soo much!♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️

Another beautiful track. Thank you, Amanda.I was awake when it finished but the energy you had created remained with me and I soon dozed off. Feeling good this morning… With love

I love your soothing voice and the words just lulled me to sleep. Thank you.

This is very soothing and relaxing. I appreciate all of Amanda’s meditations.

Put me right back to sleep 💤😴 I woke up at 430 in the morning and couldn't go back to sleep so I turned this on what do you know I was out thank you

Slept well. Thank you

Beautifully written and spoken, almost Beckettian in tone. And most effective - wonderfully soporific. Music works too.

Thank you so much, this was really nice and a perfect way to get to sleep :)

Exquisite as usual ✨♥️✨ Thank you for another gem Mandy ✨♥️✨ Love, light & blessings to you, always xxx

Perfect.

I will have to listen to this again. I fell asleep quickly.
🦋🌸🌿

Absolutely lovely. Deeply relaxing, spoken in perfect pace and cadence. 🙏

Magnificent! 🙏🦋💙

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