Welcome to this deep sleep meditation.
My name is Anais and I will be your guide into a unfolding journey to deep sleep.
Can you make yourself 10% even more comfortable in this moment?
Once you've settled in,
Taking a deep,
Long breath,
All the way up towards your belly,
Expanding like a balloon,
As you exhale,
Imagine you are blowing out candles with your soothing exhalation by one,
Taking another deep breath in,
Filling up your belly with fresh,
New energy,
And as you exhale,
Imagine you are releasing any stuck energy from your day.
With your next inhale,
Curl up your toes and tighten your calves,
Thighs,
Hamstrings,
Sitting bones and hips.
Hold your breath at the top for just a few seconds and then release your breath and release all the tension.
Allow your lower body to become heavy and relaxed,
Sinking in deeper into your bed.
With your next inhale,
Tense and tighten your torso,
Your stomach,
Your chest,
Make fists with your hands,
Squeeze the muscles in your arms,
Tighten up your back,
Your neck,
And squeeze all the muscles in your face.
Hold your breath and hold this tension in your upper body.
Now release with a sigh,
Release any tension,
Allow your eyelids to relax,
Your jaw,
Your belly,
Your collarbones,
Your lower back,
Surrendering to the peaceful stillness that the night brings us,
Every single evening,
Your exhales stretching out gently and becoming longer and slower,
Your nervous system is receiving signals that it's safe to relax.
This inner security system is here to protect us,
Finding the stillness within you,
Amplifying a sense of quiet,
Soothing peace,
Like the darkness spreading out like a blanket over the landscape.
With every exhale blowing out again,
Imagine you have all these candles of bright light within your body,
Which areas do you feel are lit up,
Are still online,
Allowing with every breath out that you take,
So effortlessly blowing out your inner candles,
One by one,
Like this blanket of safety is being wrapped around you,
You feel held,
Embraced by the soothing healing of the night.
Your whole body surrendering,
Feel a sense of softness,
Where can you locate this in your body,
Your mind winding down,
Like the streets outside,
A lot of cars chasing,
Thoughts racing,
And finally,
During the night,
The streets are empty,
Your mind empty,
Allowing your breath to gently rock you back and forth into a state of surrendering,
Long,
Slow breaths,
Surrendering to sleep,
Surrendering to stillness,
Go within,
Where can you feel this stillness,
Pure peace,
Deep tranquility,
Like a beautiful still lake,
Allow all the water in your body to become still,
Giving your organs the rest they deserve,
Sending signals to your nervous system to turn off the hypervigilance,
Entering unconditional deep peace,
Safety within,
Releasing a bit more with every exhale,
Taking off the heavy rocks that are weighing on your shoulders,
Chest,
And allowing them to drop and fall deeply into the big,
Vast lake,
Until they reach rock bottom,
Being carried by earth,
Feel how you are being supported,
Held,
And carried right now,
Soothing rhythm of your breaths,
Entering a deep state of rest,
Sleep,
Inner safety.
