Nightly Restful Sleep

There's nothing more maddening than looking forward to a good night's sleep and not being able to get it. Use this incredibly gentle and incredibly soothing meditation to soften your body into a state of deep surrender so that your mind can follow into relaxation and deep, restful sleep night after night.

Transcript

Welcome to this evening's meditation.

This is an opportunity to wind down and prepare for a long and refreshing sleep.

So just in these first few moments,

Doing what you need to do to get comfortable and to settle in.

Arranging the covers,

Plumping the pillow,

Settling your head just at the right angle,

Making your comfort your priority.

Adjusting and wriggling around until you find that space where the body really gets to soften into the mattress,

Making an imprint.

And it might be that you have your hands on your body,

Connecting to self.

And if so,

You're just beginning here to tune into your natural breath.

Noticing where you experience the breath.

Noticing if there's a particular cadence or rhythm or texture or shape to your breath.

And we're going to begin to just free up the body a little bit.

Taking a handful of deeper,

More conscious breaths.

Inhaling so that you feel the body expanding and receiving and holding that power,

That life force,

That energy under the skin.

And when you're ready to let the breath go,

Just exhaling it all away and imagining that you're exhaling out through the soles of your feet.

Letting the whole body sink a little more deeply into the support.

And again,

When the body is ready,

Inhaling fully,

Holding that breath at the top of the inhale,

Just holding it,

Cherishing it,

Feeling that sense of containment.

And of course,

When you're ready,

Exhaling slowly out through the mouth and imagining the energy leaving through the soles of your feet.

And one final time,

Relishing the slowness of breath and the fullness of breath.

Letting everything release and relax as you exhale.

And giving the entire weight of your body down and down and down into the mattress.

Let's be sure here as we release these muscles and the weight of these bones that have carried us through the day,

That we give thanks to the muscles and the bones.

And we give thanks to the organs and the heart and the brain for working tirelessly in the background to support all that we do.

And in doing so,

In giving thanks,

We also let go of any need to do anything more.

Just letting it go.

We have done our day,

We have done our work and we have done our best.

And in exchange,

The body and the mind are free to rest.

Here,

Giving ourselves permission to park anything outstanding,

Any to-dos or worries or further conversations.

Knowing that they will be best dealt with in the morning once we've been refreshed.

And that for now,

This is our opportunity to withdraw from the world of senses and things and activity.

In order to come into ourselves and into a state of deep,

Deep sleep.

And as the body has begun to settle down and relinquish any control and any weight,

Let's just bring our awareness to the face.

Making sure that the jaw is soft.

That there is space between the upper teeth and lower teeth,

So that the tongue softens in the mouth and any tension that we were holding in the lower part of the face just melts away.

Feeling that melting,

Drifting away as you fall deeper and deeper into a state of total relaxation.

And the cheeks have also softened and the ears,

Soft,

No longer scanning for sound,

Just senses beginning to withdraw inwards as we notice the darkness behind the eyes.

And in this darkness we allow the eyeballs to soften and for the corners of the eyes to turn down towards the cheeks,

Softening the focus of the eyes.

And just noticing how those muscles around the eyes release and relax.

Now that there is nothing to be focusing on or seeing.

And maybe too we notice any creases and wrinkles between the eyes and across the forehead smoothing out,

So that all the muscles in the face are getting softer and softer and softer.

And the scalp itself is softening and the whole head is so heavy,

So relaxed,

So heavy and so relaxed.

And that sense of softening and letting go moving down the entire spine and back of the body.

Noticing very softly how deeply the body is held,

How deeply the body is supported as the whole weight of the body just reaches down and down and down and down and down.

And the same softening,

The same weight of the hips,

The hips are so relaxed and the thighs are soft,

Muscles in the thighs totally relaxed.

All the way down through the length of the legs,

Softening into the shins and the calf muscles,

The whole leg as relaxed.

Allowing the body to sink deeper down and deeper down and deeper down still.

And the ankles and the heels and the feet,

So relaxed now,

So relaxed,

So easy and relaxed.

Every one of the toes relaxed,

Both feet totally relaxed and the whole body,

Weighty and weightless,

Totally supported from underneath,

Holding the entirety of the body so that there is nothing for you to do but sink deeper and deeper and deeper into total surrender and into deep,

Refreshing sleep.

Knowing without needing to be conscious of anything now that as you continue to deepen into your restful,

Refreshing sleep,

Your whole body and your whole mind are being replenished and supported and that there is nothing that you need to do,

Nothing that needs sorting,

Nothing that needs fixing,

Nothing requiring your attention or time.

All that needs to happen now is for you to fully surrender,

Relaxing the entire body,

Relaxing your grip,

Giving yourself permission as you allow this mind to become quiet,

Allowing any thoughts about what has been or what is yet to come to melt away,

To disappear like smoke in the air,

Just whispering away,

Drifting away,

Drifting and melting away,

Drawing you deeper down,

Deep,

Deep,

Deep down,

Just melting and drifting and softening into an easeful state,

The hands of sleep drawing you down,

Drawing you down into sleep,

Being embraced by sleep,

The arms of rest embracing your whole body,

Drawing you down,

Deep,

Deep down,

Into restful,

Uninterrupted,

Peaceful and refreshing sleep,

The whole body in sleep,

The whole mind in sleep,

Resting entirely,

Surrendering into the arms of rest,

Surrendering into deep and quiet sleep,

Sleeping deeply,

Sleeping deeply,

Sleeping deeply,

Sleeping deeply,

Deeply asleep now,

Deeply asleep now,

Deeply asleep now.

Sweet dreams.

Sleeping now.

Sleeping now.

Sleeping now.

Reviews

Even though I didn’t fall asleep, the words and cadence in which they were spoken, were incredibly soothing. Thank you so much for creating and sharing this relaxing session 🩷

Love this nighttime meditation. Haven’t quite made it to the end each time I’ve listened as have drifted into the land of nod before it finished! Really nice way to get into a relaxed state before sleep. 🙏 Thank you!

Clear, gentle guidance put me to sleep before the end. Thank you!

i woke up at 2:20am, put this on and fell back asleep easily as it was very relaxing 🥱🩵🦋💙🥱🩵🦋💙🥱🩵🦋💙

Enjoyed spending time with you. Your meditation was great. I thank you for sharing your talent.

Relaxing and helps to quiet your mind. Wonderful to help drift off to sleep.

Thank you for this gentle and calming passage into deep refreshing sleep. Namaste

Loved this. I’ll definitely be adding it to my saved sleep meditations

This is such a good meditation! I fell asleep right away. Thank you for sharing this, and I hope this will reach others and make them feel the same way I did when listening to this.

This was very good as I fell asleep half way through. I also loved her calming voice.

lovely soothing voice calmed my anxious mind and I was asleep before the end 😴😴😴☺️ 🙏

Lovely quiet start, just what I needed to sooth me to sleep. Can’t comment on all as I went sound asleep for a good nights rest.
Will listen again tonight to see if I can remember more than the first few minutes. Must have been very powerful, bless you 🙏🏻

Amazing. You have the most soothing voice and it works like magic. Thank you!!! 💛

I have trouble sleeping and it’s very difficult to find the right guided meditation/sound to fall asleep to but this was absolutely heavenly. i fell right asleep before it even ended and slept so well! thank you!

can hardly keep my eyes open to leave the review! goes without saying this was a very very relaxing meditation, thank you for guiding me through 🙌☮️

Slept past my regular wake up with less intense dreams. Thanks

I slept and your voice was lovely. PS what is the photo showing?

i can’t imagine a sweeter, softer way to fall asleep. many thanks for sharing this 🙏

I love your soothing silky voice, the music ad the text.

Thank you for guiding me into a deep state of relaxation with your soothing voice and soft music. Just the right balance to drift off into blissful sleep. 🙏