Rest Into Deep Sleep

Spend time in rest and shift into deep sleep with this practice. Release any frustrations that you are not yet asleep- rest is also very good for your body and mind, especially intentional rest. This practice includes a powering-down progressive body relaxation to put your body into "sleep mode" as well as a focus on the breath inspired by the 75 breaths practice.

Transcript

Welcome.

Make any adjustments you need to make to be as comfortable as possible.

And then once you make your final adjustments,

When you are ready,

Go ahead and close your eyes.

Bring yourself to the present moment,

The here and now,

By hearing the sounds that are happening around you,

Or lack of sound.

Be aware of your body in space,

The space it's in right now.

Noticing any surfaces your body is connecting to.

And then notice your breathing.

Nothing needs to change about your breathing.

It can stay as it is,

Just notice it.

The air as it goes in and the air as it goes out.

And as you breathe,

Acknowledge you are here,

Ready for this practice.

And although you are not sleeping right at this very moment,

You are resting.

And even resting is so good,

It's so good for your body and your mind.

Resting is a very healthy place to be.

And so in just a moment,

I'm going to count from five down to zero.

And with each countdown,

You'll just allow yourself to go deeper into a comfortable piece of state of rest.

Everyone experiences comfort,

Peace and rest in their own way.

So there's no need to worry about feeling a certain way or whether or not you are going deeper in the right way.

Just trust that you will know exactly what to do.

And you begin going deeper now at five,

Four,

Deeper into comfort,

Three,

Even more peace,

Two,

Deeply restful,

One,

And zero.

Deeply comfortable,

Peaceful,

And in a deep state of rest.

You will now move your awareness through your body,

Powering down each part of your body.

You'll put each body part into sleep mode,

Much like you would with a computer.

Powering down each part of your body is an energy saving measure.

And you'll find yourself going deeper into rest and maybe all the way into a deep sleep.

Just follow my voice,

Powering down each part of your body.

You are completely safe and in control.

Each and every moment,

Each and every breath,

Going deeper and deeper into a state of relaxation and peace,

Deeper and deeper into rest.

So you bring your awareness down now into your feet,

Bring your awareness to your feet.

You are ready to go.

You are aware of your feet as they are now.

But make the choice,

Make the decision to power down your feet.

Put them into sleep mode.

Notice how you experience that.

Again,

Everyone's experience is different.

Was there some kind of shift in your feet,

Like a feeling,

Or is there an image that represents your feet are now resting,

Powered down?

Maybe you're just feeling a little bit of a change in your body.

Maybe it's just an inner knowing.

My feet are now in sleep mode.

And continuing through your body,

Going deeper and deeper into a peaceful state of rest as you bring your awareness up to your calves and you power them down peacefully.

You bring your awareness to your knees and up through your thighs,

Your knees and your thighs.

They now power down.

Up into your hips,

Your hips and your glutes.

Any tension that may be there releases and winds as you power down,

Putting that part of your body into sleep mode.

And then before going any further,

Just observe what it's like to have powered down your lower body from your hips all the way down to your toes.

Deeply relaxed and comfortable.

Knowing that this rest is so good for you.

And as you are ready,

Your awareness moves up into your abdominal muscles.

And they release and relax and let go as you power them down.

That relaxation moves through your lower torso all the way through to your low back.

And you place your low back into sleep mode.

And then you bring it up your spine,

Up your spine and the muscles that run along your spine.

And then you bring it back into sleep mode.

And then you bring it up your spine,

Up your spine and the muscles that run along your spine.

All the way up to your upper back,

Your shoulder blades.

And the muscles between your shoulder blades,

They become very calm,

Very comfortable.

As you create that shift and power down in your upper back.

You draw that awareness forward through your upper torso,

All the way forward and into your chest.

And then up through your shoulders,

Both your right shoulder and the left.

They power down now.

Going into that energy saving mode.

And then your awareness moves down your upper arms.

To your elbows.

Down through your forearms,

Into your wrists and your hands.

And then down through your lower back.

And then your upper back,

Into your wrists and your hands.

Your hands power down now,

They become so calm,

So relaxed.

You might even notice that the weight of your hands change or the temperature in your hands change.

As they power down into rest even more deeply now.

And then up your neck,

The muscles of your neck.

Up into your jaw,

Powering down.

Your cheeks go into sleep mode.

Your eyelids,

Your eyelids feel so relaxed.

So heavy.

So sleepy through your eyelids.

Your temples power down.

Up into your forehead,

The top of your head powers down now.

Your head,

The top of your head powers down now.

You've gone through and you've powered down your entire body.

The bones,

The muscles,

Your skin,

Your hair,

All parts of you have powered down into sleep mode.

In a place of deep,

Deep rest.

Which is so good for your body and your mind.

And your mind,

An energy saving measure.

Now again,

You're aware of your breathing.

Aware of the air as it goes in and the air as it goes out.

Each and every breath is an opportunity to go deeper into this deep rest and maybe all the way over into a deep,

Deep sleep.

Your awareness moves down to your feet again.

And the breath follows a path throughout your body.

As you inhale,

You inhale from your feet all the way up to the top of your head.

And as you exhale,

You inhale from your feet all the way up to the top of your head.

And as you exhale,

You exhale from the top of your head all the way down to your feet.

It's like when you inhale,

You inhale from the feet.

It's like when you inhale,

You inhale a sense of peace from your feet all the way up to the top of your head.

And as you exhale,

You exhale into a deep rest from the top of your head all the way down to your feet.

Continue.

And then from your ankles,

You breathe in peace from your ankles,

Breathing it all the way up to the top of your head,

Breathing in.

And as you exhale,

Exhaling from the top of your head down to your ankles into a deeper state of rest,

Continue from your ankles up to the top of your head,

Peace.

Exhale from the top of your head down to your ankles,

Rest.

Exhale from the top of your head down to your ankles,

Rest.

And then from your knees,

Inhale from your knees all the way up to the top of your head,

Peace.

Exhale from the top of your head down to your knees,

Deep rest,

Continue.

On your next inhale,

You inhale from your hips up to the top of your head,

Peace.

And as you inhale from your hips up to the top of your head,

Peace.

Exhale from the top of your head down to your hips,

Rest,

Continue.

On your next inhale,

You inhale from your navel up to the top of your head,

Drawing peace up your body.

Exhale from the top of your head down to your navel,

Rest,

Continue.

On your next inhale,

You inhale from your heart up to the top of your head,

Peace.

Exhale from the top of your head down to your heart,

Rest.

From the center of your throat,

Inhale peace up to the top of your head,

Exhale rest from the top of your head down to the center of your throat,

Continue.

On your next inhale,

Breathing in peace in through your heart,

Exhale through your nose up to the space between your eyebrows,

And as you exhale,

You exhale rest from the space between your eyebrows out through your nose,

Continue.

On your next inhale,

You again breathe peace in through your nose,

This time bringing it all the way up to the top of your head,

And then as you exhale,

You exhale rest from the top of your head all the way down through your body to your feet out and beyond.

With your next inhale,

You inhale peace again in through your nose,

This time bringing it up to the top of your head,

And then as you exhale,

You exhale rest down throughout your entire body all the way down to your feet out your feet and beyond.

Inhale peace in through your nose up through the top of your head,

Exhale rest from the top of your head all the way down your body to your feet out your feet and beyond,

Continue.

Continue.

You can continue with this breathing pattern,

Inhaling peace in through your nose up to the top of your head,

Exhaling rest from the top of your head all the way down through your body to your feet out and beyond,

Going deeper and deeper into a state of rest,

Which is so good for you.

Spending time and rest and going deeper and deeper into a state of sleep.

You can continue with this breathing pattern,

Inhaling peace in through your nose up to the top of your head all the way down through your body and beyond,

Reviews

Really lovely powering down of the body and full body breathing!

Very calming and relaxing, I went right to sleep and slept through the night 😴

That was very helpful. I fell asleep and didn’t hear the end!