Good evening and welcome to your safe space.
This meditation is designed to help you unwind from your day and ease into a deep sleep.
I wonder if you can make yourself even more comfortable making any last adjustments.
We will be focusing on finding safety in our nervous system,
Stimulating the vagus nerve and therefore activating the rest,
Digest and healing state of the body.
All you have to do is relax,
Lay back and follow my guidance.
We will start by settling down,
Coming back from our days,
Our busy day.
Perhaps something has bothered you today or triggered you or maybe you already feel at peace and you are looking for the soft comfort of a sleeping meditation to help you drift off even deeper wherever you are and however you are feeling right now.
All parts of you are welcome,
You are welcome and all the aspects of you that are present right now.
As you are settling down,
Notice the contact points of your body resting gently on the bed below you.
Feel how your head is resting in your pillow,
Noticing the texture and the softness of the pillow,
Becoming aware of the sheets on your body weighing heavily,
Providing a sense of safe containment,
Giving you this warm sensation of safety.
Allow your body to drop down deeper into your bed,
Allowing gravity to gently allow your body to become heavier as you release any tension that you are still holding onto.
It's okay to let go in this moment.
Perhaps you can follow my lead in regulating the nervous system through the breath right now.
We will take two comfortable inhales followed by one long soft exhale,
A sigh out.
Exhale the breath that you are on now,
Fully releasing any air from your lungs.
Now take your first comfortable breath in,
Followed by a second one.
Gently hold your breath for a few seconds and then sigh it all out.
Take your first comfortable inhale,
Second one,
Hold your breath and sigh it out.
Let's do that a few more times.
Inhale one,
Two,
Hold and exhale your breath with a big sigh.
Inhale one,
Two,
Hold and exhale your breath with a big sigh.
Inhale one,
Two,
Hold and exhale your breath with a big sigh.
Beautiful.
Notice how your body feels now.
Perhaps you can feel any difference.
Perhaps you can feel the effects of the physiological sigh proven to bring your body into a state of safety,
A relief from stress and you can allow your natural breath to gently flow in and out,
Feeling your mind calming down and your body dropping into a state of deep surrendering,
A surrender to sleep,
A surrender to rest,
A surrender to restoration.
Restoring the mind and body happens not only during sleep but whenever the nervous system is into the state we call rest,
Digest and repair or heal.
You can access this state any time at night or during the day.
Besides the physiological sigh you can also try out this technique called neuromodulation.
We will be using our voice,
Our throat to stimulate the vagus nerve and activate that rest,
Digest and repair state.
We will be taking a comfortable breath in and then together make the sound as if you were saying Aum but with your mouth closed.
It goes like this,
A gentle humming sound.
Exhale the breath that you are on now.
Now take a comfortable breath in.
Notice how this feels like in your body.
Feel the vibrations reaching all the way down into your belly,
Into your gut,
Activating,
Healing in your body.
We'll repeat this two more times together.
Exhale the breath that you are on now.
Take a comfortable breath in.
Notice the stillness and the silence within you.
Last time.
Take a comfortable breath in.
Beautiful.
You might start to yawn or let out a deep sigh.
Know that this is completely normal.
It's a release from your body.
Come back into your body.
Hear the stillness that surrounds you right now and how this is mirrored in your body.
Pure peace.
Pure stillness.
I'll now guide you through a gentle body scan and all you need to do is ease deeper into rest and relaxation and bring your awareness to the sense of this specific body part that I guide you to.
Notice your right hip,
Your left hip,
Your right foot,
Your left foot,
Your right leg,
Your left leg,
Your lower back,
Your middle back,
Your upper back,
Your sitting bones,
The back of your legs,
The back of your arms,
Your shoulders,
Your elbows,
Your right hand,
Your left hand,
Whole right arm,
Whole left arm,
Your stomach and belly,
Your chest,
Your heart,
Your neck,
Your throat,
Whole face,
Back of the head,
Top of the head,
Whole body sensation,
Inner body sensation.
Allowing all parts of you to find safety in their own way.
Allowing your mind to be filled with beautiful dreams.
Allowing your body to enjoy its most rejuvenating and restoring sleep.
Good night.
