Hello there and welcome to this deep sleep guided meditation.
I'm Andrew and I will try to put you to sleep tonight.
I know that sometimes it's hard to fall asleep even when we are tired.
Sometimes the brain won't shut off and keeps talking to itself.
Most of the time it's because your mind is under pressure.
Thoughts keep coming and we end up falling asleep late at night and waking up tired.
So today,
We are going to focus on your breathing,
Let go of your thoughts and get a good night's sleep.
So just let me guide you all the way.
If you fall asleep in between,
That's okay.
It means that you are doing great.
Alright,
So we will start this meditation with you standing next to your bed.
Be aware of your body standing still.
Feel your feet grounded to the floor.
Relax your shoulders and arms.
And very slowly move your head in circle going from your left shoulder down to your chest towards your right shoulder.
And now going backwards.
Let's do it again.
So move your head in circle going from your left shoulder down to your chest towards your right shoulder.
And now going backwards.
Just repeat this movement two to three times.
Taking your time.
Releasing any tension in your neck.
Alright,
So now you can place your head back to its initial position.
And let's start with your breathing.
So now you are going to relax your head.
Alright,
So now you can place your head back to its initial position.
And let's take a deep breath and hold it for five seconds.
And exhale and relax.
Take another deep breath as deep as you can and hold it.
And exhale.
One more time.
A deep breath.
You hold it.
And as you exhale just imagine breathing out all tensions in your body.
One more time.
Take a deep breath in.
And hold it.
And exhale.
And exhale.
And hold it.
And as you exhale you tell yourself to relax now.
Now I want you to bring awareness to your body.
Be aware of your feet touching the floor.
And slowly moving while you lay down in bed.
And when you climb into bed,
Remain aware of what's occurring in your body.
And as you lie down very gently,
Just feel the body taking a resting position.
And now use the breath to bring mindfulness to the body and cultivate relaxation.
And as you breathe in,
Take a deep breath in and out.
And as you breathe in,
Feel the lungs fill with air.
And when you exhale,
Feel the body soften into your mattress.
And if you haven't done so,
You can close your eyes.
You can also picture yourself falling deeper into the mattress as the body relaxes with each exhale.
And as you exhale,
Feel the lungs fill with air.
And now let's start with the body scan from the top of your head,
Feeling its weight against the pillow,
Relaxing your neck and shoulders,
Releasing any tension,
Or any pain.
Feeling your heart beat,
Slowing down as you breathe.
And as you exhale,
Feel the blood flow in your neck and shoulders,
Releasing any tension,
Feeling your heart beat,
Slowing down as you breathe,
Going down to your lower back,
Feeling its weight against the mattress,
Down to your legs and feet,
Feeling their weight.
Try to relax them a little more while focusing on your breathing.
As your attention rests on each part,
Relax your body and soften into the bed with every exhale.
Now return to the body as a whole and practice of breathing deeply.
Breathe in through your nose and breathe out from your mouth.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
I'm going to guide you down into restful and rejuvenating deep sleep.
It is common that a busy mind tries to keep you from making the leap from awake to sleep.
So I'm going to give you one last chance to think about these things,
One last chance to go through any worry or concern that you have that are keeping you from getting a restful night's sleep.
So go ahead and think as hard as you can about anything that's stuck in your mind.
But when you do this,
Only give each thought one chance to think about it and then you will let it go.
As each thought arises that keeps you from feeling relaxed,
Say to that thought,
OK,
I've acknowledged you.
Now you must leave.
It's time for me to sleep.
And you continue.
Think your thoughts and only give them one chance to present themselves and say now it's time for you to go.
And as you watch these thoughts coming,
Notice how less repetitive they get.
You are actually emptying these thoughts out by actively letting each of them go.
And if something arises that you already just thought about,
Demand that you are letting it go want and for all because you deserve restful sleep.
You only have a few moments left.
Think of anything that's left.
Then let it go completely.
Restful sleep is natural for you.
It is natural for everyone.
However,
Up until now,
You've allowed your thoughts to have control over you,
Keeping you from getting the slumber that you deserve.
Now you are done with this habit because restful sleep is natural for you and overthinking is unnecessary and unnatural.
Good,
So you are doing exactly what you've been needing to do for so very long.
OK,
So one last chance to see any thoughts coming and say to them,
Leave my mind so that I can have the natural restful sleep that I deserve.
And as these daily concerns fade and become less aggressive in your mind,
You find your body feels lighter.
You also find that your mind too is lighter.
A gentle,
Floating sensation sweeps over you now and this is the most relaxed that you've felt in a very long time.
You notice the slight sound of your gentle breath and it reminds you of a calm breeze,
A serene ocean or perhaps a clear stream.
Your breath is very similar to these sins in nature because your breath is the most natural thing in this world.
Your breath slows a bit more,
Which means you are very relaxed and ready to doze off into a beautiful sleep.
It's been so long since you've been able to fall asleep so easily that your body welcomes this sensation.
Your mind has been so kind in letting go of any repetitive thoughts because you acknowledged them and then firmly ordered for them to leave.
Your mind listens very well to your instruction.
Allow your mind to drift and wander to the thought of a soft and fluffy pillow.
You may be lucky enough to be laying on one right now.
Just imagine this pillow and feel its softness supporting you.
Feeling how it was created just for you to rest your head upon.
The truth is,
It was designed by someone who wished you a happy night's sleep every night.
The sound of my voice becomes distant now and the sensations of sleep are dropping very close now.
The frequency of sleeping sweeps over your mind and is a very pleasant feeling.
These gentle sensations come very naturally to you.
You sleep deeply and soundly.
You can almost sense the feeling of being a tiny baby when sleeping came often and easily.
When you were a baby,
Your breath filled your belly and soothed you.
You were wrapped in very soft blankets by those who cared for you.
You slept easily and nicely then when you were a little baby,
Just as you do now upon your soft pillow.
You sleep deeply and soundly.
You can barely notice your breath now because it has slowed to only what is needed for a night of deep and restful sleep.
This is completely natural and it feels wonderful.
Good,
I am very delighted to see you sleeping so well.
You deserve this.
You sleep deeply and soundly.
You deserve a restful sleep.
You deserve a natural slumber.
You deserve to let go of unnecessary thoughts.
You deserve to sleep in a way that you feel completely rejuvenated when you rise.
Everyone you know also deserves to see you are rested and they are overjoyed to hear this news when you tell them that you are getting a natural sleep that you need every single night.
You sleep deeply and soundly.
Your dreams are constructive and offer a space for learning.
Your dreams contribute to a happy,
Wakeful life.
Your dreams complement your good qualities and offer feelings of completion.
Let the dreamy feeling flow and float now,
Taking you all different kinds of wonderful places,
Having important experiences.
And you sleep deeply and soundly.
Now it is effortless for you to get to sleep.
Just simply practice this meditation technique every single night for a few weeks so that you fully retain this wonderful habit.
Good.
Sleep comes easily for you.
Sleeping soundly is natural for you.
You deserve this and you always have.
Now just let my voice completely fade away and enjoy this rest you naturally deserve.
Have a good night.
Namaste.
