Deep Sleep Meditation - Extended Version

Join me in this calming night time meditation designed to help you drift into a deep, restful sleep. The first 6.5. minutes, I will guide you through relaxing your body from head to toe, releasing tension, and setting a peaceful intention for uninterrupted sleep. The remainder of the hour is a beautiful soundscape with an extended fade down to help you remain asleep.

Transcript

Good evening,

This is Barbara and I am here to help you sleep tonight.

Get all nice and cozy with your covers.

Make any adjustments to your pillows or to your body.

Find the most comfortable position to sleep.

Gently let your eyes close down.

Just notice your breath.

Just feel the gentle rise and fall of your belly from your natural breathing.

You don't need to make any changes,

Just become aware.

And if you wish,

You can deepen your breath as this aids in relaxation.

I want you to say in your mind right now,

I set the intention to have a deep and restful sleep.

I set the intention to sleep uninterrupted all night long.

And I will wake up feeling refreshed,

Recharged,

Rejuvenated,

And ready for the day.

I want you to take a moment to relax your scalp.

Just imagine it's turning into liquid and all the tension is going away.

Just relax your forehead,

The muscles behind the eyes and around the eyes.

Relax the ears and your cheekbones.

Soften your lips and release your jaw.

Remove the tongue from the roof of your mouth.

Let your neck muscles go slack.

And drop your shoulders and relax your arms.

And imagine this liquid relaxation flowing through your arms and into your hands.

Just let every single finger soften.

Relax your torso.

So let the ribs soften.

Let the muscles and the belly release.

Relax the ankles and the feet and every single toe.

And just imagine that your whole body is getting heavier and heavier as the bed beneath you supports you.

Imagine that from underneath your body,

The liquid tree roots are flowing out,

Making its way through the bed,

Through the floor,

And down into the earth.

Making its way all the way to the core of Gaia.

And just imagine now that Gaia holds you and supports you and nurtures you and cradles you while you sleep.

If there's any thoughts left in your head,

Just let them go.

And imagine them floating away into the ethers,

Into the clouds and the stars.

Sending any final wishes up to the moon.

Just allow yourself to drift away.