Meditation For Sleep Or Deep Relaxation

This meditation is to guide you into sleep or deep relaxation using the method of counting backwards with your breath. It's a simple but very effective method and deeply relaxing. It uses simple mindfulness techniques and is very accessible.

Transcript

Welcome to a meditation for sleep or deep relaxation. Make sure that you are lying down. Allow your feet to gently fall out to the sides. Have your hands, Palms facing upwards, Fingers gently curling. Have a blanket or wear warm clothes so that you feel comfortable and cosy. Start by becoming aware of where your body meets whatever it is you're lying on. The back of your feet. The backs of your legs. Your buttocks. Your back and shoulders. The backs of your arms. The backs of your hands. The back of your head. And now all of these places at the same time. Now take your attention to your breath. Notice your inhale and exhale and where you feel it on your body. Maybe in the belly. The chest. The nostrils. Perhaps this changes from breath to breath. Now we're going to begin counting the breath backwards from 20 to zero. Take a full breath in. As you exhale mentally say 20. As you inhale again mentally say 19. As you exhale mentally say 18. Inhale 17. Exhale 16. Inhale 15. Exhale 14. Inhale 13. Exhale 12. Inhale 11. Exhale 10. Now inhale without counting. Exhale 9. Inhale without counting. Exhale 8. Inhale. Exhale 7. Inhale. Exhale 6. Inhale. Exhale 5. Inhale. Exhale 4. Inhale. Exhale 3. Inhale. Exhale 2. Inhale. Exhale 1. Inhale. Exhale. Keep breathing and continue to watch the breath as if you were counting it. With the same awareness. Be aware of your stillness here. Continue to watch your breath. Be aware of being centered and at peace here. Continue to watch your breath. Continue to watch your breath.

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Thank you! Namaste🙏