Relaxing Into Sleep

This meditation guides you through a relaxing body scan as you drift into sleep. We vizualize melting into the surface beneath us, and practice quieting our minds. Great for winding down before sleep.

Transcript

Hi,

This is Amy-Pat T.

Colvin,

And welcome to this meditation that eases you into sleep.

Take a few moments to get settled comfortably.

You could be in your bed,

Or on the floor,

Wherever you are,

Ready to sleep or nap.

Just get comfortable.

And if you'd like,

You can put one hand on your belly and one hand over your heart.

And as we begin breathing deeply,

In a relaxed fashion,

You'll feel your hands rising and falling with the breath.

It's just another way to bring the breath and the body together.

So gently close your eyes.

And just notice what sounds are around you.

And if there are sounds,

Just notice that it's part of the background noise.

You don't really need to be attentive to them.

Instead you're bringing your attention inward to the sensations of your body,

To your breath.

And just begin to feel your body soften.

And say for yourself,

Either using an affirmative statement,

Which is,

I am,

Or if that's uncomfortable,

You can make it an aspiration,

May I be.

But I'll use affirmative statements for now.

I am safe.

I am at ease.

I am kind to myself and accept myself as I am.

I am filled with peace.

And bring your awareness to your eyelids and your eyes and just let them feel soft and heavy,

Almost as if your eyes are sinking just a little bit back into the skull.

And sense the muscles in your jaw and your cheeks and allow them to soften and relax,

Become heavier.

Bring your awareness to your tongue and just let it relax in your mouth,

Effortlessly sitting wherever it wishes to sit.

Perhaps your jaw in this relaxed state is slightly open.

Whatever is most comfortable for you.

And bring awareness to your scalp.

Just imagine the scalp letting go and releasing,

The back of your head feeling heavy,

Relaxing into the surface beneath you,

Feeling weightless,

Almost as if it's floating on calm water.

And draw your awareness to the muscles on the back of the neck and the upper shoulders.

And just allow those muscles to melt and relax,

Easing themself into the surface upon which you're lying.

Relax the muscles at the front of the throat.

There's nothing left to be said today.

So energetically you can release the throat,

Release that desire to speak and just let the throat,

Along with the rest of the neck and the upper shoulders,

Relax.

Just as if you're floating on calm,

Warm water.

And bring your awareness over the tops of the shoulders and down the upper arms,

To the elbows,

To the forearms,

To the wrists and hands.

And just relax all of the muscles and the tendons.

There's nothing that your arms need you to do in this moment.

Allowing that sense of relaxation and that wave of relaxation to float down the arms to the hands and feeling that sense of relaxation flowing out from each fingertip.

Your arms are so relaxed,

It's almost as if you can't feel them.

Bring your awareness to the rest of your back,

The muscles of the back and the spine,

As it eases into the surface upon which you're lying.

You don't need to carry the weight of the world anymore tonight.

You just simply need to be with you and be at peace.

There's nothing to do,

Nowhere to go.

All you need is to be present with your breath and the sensations in your body as that back and all of the vertebra begin to relax into the surface upon which you lie.

Almost like you're floating on warm,

Still water.

Bring your awareness to the front of your body,

The rib cage,

The belly.

Notice that rise and fall of breath as you're breathing gently and easily.

There's no effort.

And allow the muscles around the rib cage and the muscles of the belly to just relax and soften.

Nothing more to protect you from today.

You are at peace.

You are relaxed.

And again,

One more time in mind for yourself,

Repeat the following phrases.

I am safe.

I am at ease.

I am kind to myself and accept myself as I am.

I am filled with peace.

And bring your awareness to your buttocks,

Those large,

Powerful muscles that help us move through each day.

And allow them to relax and settle into the surface beneath you,

Allowing your hips and the joints within them to be softened.

Allowing the pelvis to relax,

Almost as if you were floating on warm,

Calm water.

And bring your awareness to your thighs and just allow them to soften and relax,

Melting into the surface beneath you,

Feeling a sense of ease in the upper legs,

Almost as if you're floating on warm,

Calm water.

And bring your awareness to your knees and just imagine all of the ligaments and the tendons around the knees just taking a nice deep sigh of relaxation,

Letting go of any tension or strain in the knees,

Allowing the back of the knees to sink into the surface beneath you.

Bring your awareness to your calves,

Allowing them to sink and settle and relax into the surface beneath you.

There's no place to walk,

No place to run or leap or go.

Your day is over.

You're relaxing into sleep,

Allowing your muscles to have a quiet,

Peaceful time to regenerate and rebuild and grow stronger for tomorrow.

And bring your awareness to your ankles and feet and allow your ankles and feet to relax.

Settling into the surface beneath you,

Almost as if you're floating on warm,

Calm water.

And bring your attention to the toes and the soles of the feet and imagine that relaxation extending out from the bottom of your feet and out from the toes.

And one more time in mind for yourself,

Repeat the following phrases.

I am safe.

I am at ease.

I am kind to myself and accept myself as I am.

I am filled with peace and joy.

And imagine that there is a glow surrounding your entire body.

It can be any color you wish,

It could be golden,

It could be blue,

It could be green.

It doesn't matter.

But that glow is your own internal energy that has now filled your entire body and is there to help you relax and stay asleep as long as you wish.

There's nothing to worry about,

No plans to make or problems to solve.

In this relaxed state of being as you ease into sleep,

Your body replenishes itself.

And know that you are safe and that you can be at ease and can choose to be kind to yourself,

All of which leads to a sense of peace.

And just allow yourself to float in that glow and feel safe and nurtured as you ease into sleep.

Knowing that with a good night's rest,

You'll be recharged for tomorrow,

Rejuvenated,

Reenergized,

And within this cocoon of your own internal energy,

Simply rest your awareness on your breath and sleep well.

Reviews

Lovely calming and soothing end to the day. Thank you. 🙏🏻

You have an excellent voice for this, and you know just what to say. Thank you!

Great -very relaxing! Thank you! 🙏🌟

Thank you, lovely, this helped calm a jumpy mind to drift off into sleep. 🙏🏻😴

thank you for such a great sleep aid~ so many positive affirmations, calm voice, just right😴

Very nice but recorded too softly.

Nice. Thank you

Thank you, Amy! What a wonderful soothing meditation. I will be listening to this again, to come. Your voice, very calming and took me away to that peaceful place very quickly.
Namaste 🙏🏻🌸🙏🏻

Perfect! Thank you!

So lovely thank you 🙏🏻💜

Soothing voice, thorough progressive relaxation, this helps me to get to sleep

Really relaxing, but even with this I can never get by eyes to relax!

Very soothing comfortable gentle words inspiring.

I've listened to this meditation at least a dozen times, and each time I've fallen asleep before the end. So I can honestly say this really does relax me into sleep! She has a lovely soft and gentle voice that soothes and calms me, even when my monkey mind is chattering away.

I really really enjoyed this mediation! It helped me relax and fall asleep by the end of it. I especially liked the positive affirmations I said to myself, as I haven't been sleeping well lately and needed to tell myself that. I will absolutely do this one again. Thank you so much for this mediation!

Wonderful! No background music, simple, complete with loving affirmations 💕 thank you 🙏✨

This was just wonderful...drifted off to sleep like magic!

Lovely. Thank you.

I've tried this twice now and both were really fantastic nights sleep- best I've had in a long time. Thank you so much!