Welcome.
I will be guiding you in a deep sleep meditation while Insight Timer composer Chris Collins provides gentle background music featuring Delta Wave binaural beats.
So let's begin.
Make sure your body is as comfortable as possible and see if you can really give yourself permission to relax.
Make any adjustments that help you feel even more comfortable.
Bring your attention to your breathing nice and even.
And as you exhale,
Imagine releasing any tightness or tension.
As you breathe naturally at your own pace,
Imagine what relaxation feels like.
See if you can really give your body permission to relax.
Give your mind permission to relax.
Notice how relaxed your body can feel.
Imagine a wave of relaxation from the top of your head all the way down to your feet.
Allow your body to really feel the support of the surface underneath you.
Letting go of holding or tensing anything.
This is your time to let go.
If at any time your mind pulls you out of presence,
As soon as you become aware of the thought,
Simply bring yourself back to your breath.
And now this breath.
And now this breath.
And shift your attention now to the surface underneath you.
It might be your mattress,
Or a cushion,
Or a blanket,
Or a blanket.
Notice all the places your body is being held and supported right now.
Or a pillow,
Or a cushion,
Or a pillow.
Notice all the places your body is being held and supported right now.
See if you can really let your body sink into that support even more.
Give your muscles and bones permission to rest and be fully supported by the surface underneath you.
And now begin to notice all the support around you.
Maybe you can feel the sheets,
Or the blanket,
Or the pillow beneath your head.
Really let your neck and head relax and be fully held by the pillow or the cushion.
Notice your whole body being supported beneath you and around you.
Supported by the cushion,
Material,
Even the hair.
And now tune into your breathing.
Notice your breath as it moves in and out of your nostrils or your mouth.
Imagine your breath is like a soothing tropical breeze just blowing through your whole body.
Calming your system,
Quieting your mind.
And as you inhale,
Imagine that healing breeze going all the way up into your mind,
Quieting all your thoughts.
And as you exhale,
Allow that soothing breath to move all the way down through your whole body.
Right through the soles of your feet.
And again,
Inhaling soothing breath all the way up to the top of your head.
Exhaling healing breath all the way down through your feet.
You can even imagine a healing color as you breathe,
Allowing that color to move through your whole body and soothe your system.
Allow your body to rest.
Allow your mind to rest.
There's nothing you need to do right now except rest.
With every breath,
Feel your mind getting quieter and your body feeling more and more relaxed.
Think of your whole body becoming more and more relaxed.
Imagine all the muscles in your scalp and forehead relaxing and letting go.
Allow the muscles around your eyes and eyelids to soften,
Release and relax.
You can even imagine your brain relaxing.
And now allow your cheek muscles and your jaw to relax and release.
When feeling that relaxation,
Move to your mouth and your lips.
And now moving down to your neck.
Imagine all the muscles in your neck relaxing and releasing any tightness or tension.
Imagine all the muscles in your neck relaxing and releasing any tightness or tension.
And moving down into your shoulders,
Giving your shoulders permission to soften and let go.
And now your arms,
Sending a wave of relaxation from your upper arms down through your forearms into your wrists and your hands and fingers.
Feel all tension draining right out through your fingertips.
And now moving into your chest,
Feeling a wave of calm and relaxation in your chest with every breath.
And now moving into your chest,
Feeling a wave of calm and relaxation in your chest with every breath.
And now allowing this relaxation to spread into your stomach.
Allow your stomach area to relax and let go.
Just a gentle rising and sinking with each breath,
Soothing your whole system.
Just a gentle rising and sinking with each breath,
Soothing your whole system.
And now moving onto your back,
Allowing all the muscles in your back to release and relax.
And now moving onto your back,
Allowing all the muscles in your back to release and relax.
And now moving onto your back,
Allowing all the muscles in your back to release and relax.
Letting go of all tension and tightness.
And now moving this wave of relaxation into your legs.
Allowing all the muscles in your upper legs to completely relax.
Moving down to your lower legs,
Your ankles and your feet.
Allow your feet and your toes to completely relax and release any tension.
Allow your feet and your toes to completely relax and release any tension.
Good.
Now I'd like you to imagine a set of ten stairs.
Picture yourself standing at the top of these ten stairs.
You will be slowly going down these stairs and with each step you will be feeling more and more relaxed.
I will be counting you down and with each step your body will feel more and more relaxed.
Ten.
You are relaxed and peaceful.
Nine.
Going deeper and deeper,
Feeling more and more relaxed.
Eight.
You are relaxed and peaceful.
Nine.
Feeling more and more relaxed.
Feeling a deep,
Deep sense of calm and peace.
Seven.
Notice how much more relaxed and peaceful you feel.
Six.
Feeling a deep sense of calm.
Five.
Letting go even more.
Letting go of everything.
Four.
Going further into deep,
Deep peace.
Your body and mind relaxing even more.
Three.
With every breath,
Feeling calmer and calmer.
Two.
Feeling more relaxed with every breath.
Feeling deep rest.
One.
Letting go into deep,
Deep sleep.
Two.
Feeling more relaxed.
Three.
Feeling a deep,
Deep sleep.
Four.
Letting go of everything.
Five.
Feeling a deep,
Deep sleep.
Six.
Feeling a deep,
Deep sleep.
Seven.
Letting go of everything.
Eight.
Feeling a deep,
Deep sleep.
Nine.
Feeling a deep,
Deep sleep.
Ten.
Feeling a deep,
Deep sleep.
Eleven.
Feeling a deep,
Deep sleep.
Twelve.
Feeling a deep,
Deep sleep.
Thirteen.
Feeling a deep,
Deep sleep.
Fifteen.
Feeling a deep,
Deep sleep.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
Fifteen.
