For Sleep: The Countdowns V5 - Mindful Creation

The Countdowns Meditation for sleep is a guided relaxation for just under 30 minutes. This is introduced by Reuben with a basic awareness and relaxation phase. It then moves into a countdown for energetic surrender to the sensations of gravity, as well as some other similar notions to aid a restful night of sleep.

Transcript

Welcome to this moment.

That is especially for you.

My name is Ruben and it gives me a great feeling of appreciation to know that I can assist you in getting a restful night's sleep.

Before we move into this phase of relaxation and letting go,

Within this meditation there are two options so as to prepare yourself for ease,

Wellbeing and sleep.

Option number one,

You can choose to listen to my words and be guided into the spaciousness of awareness that brings on restful sleep.

Option two,

You can choose to allow the following words to flow through you without reflecting upon them,

Without giving them any further thought as you simply drift off into restful sleep.

Let me tell you something.

I have a little ritual that I like to do just before sleep.

I want to share this with you.

It's wonderful in two ways.

The first way is that it helps you reflect upon your day from the perspective of abundance and wellbeing.

And the second reason is that it helps strengthen neural templates within your brain for appreciation.

So by consciously engaging in this simple ritual we benefit in these two ways and it sets us up in preparation for drifting off to sleep.

And this little ritual is so simple.

And here it is,

Asking the question and reflecting upon this.

What three things went well today?

As we do this,

Letting all the other thoughts come and go and consciously choosing to invest in these thoughts of appreciation.

What three things went well today?

Let's take a moment to reflect upon the first thing that you have in your mind that went well today.

And as you gently reflect upon this,

Allow yourself to form a gentle half smile.

Just a gentle half smile.

Notice how this feels.

That's the first thing that you can recall that went well today.

What is the second thing that went well today?

As you reflect upon this,

Gently keeping that half smile.

Just a gentle half smile.

Noticing how this feels as you recall the second thing that went well today.

And finally,

What is the third thing that went well today?

And now,

Gently letting go of those reflections.

Be aware of the you that is listening to these words right now,

Resting here in this moment.

Come to appreciate all the sensations of comfort that are gently inviting your body towards a sense of well-being and ease.

Where are these sensations in your experience?

Simply acknowledging each one.

And as your awareness expands to encompass more of these areas of comfort,

Notice how more too may come into your existence.

Know that any time you wish,

Throughout this meditation,

You can come back to these sensations that envelope your body so as to come out of your mind and simply to ground yourself in well-being and ease.

Allow your awareness to explore what the experience of gravity is like in this moment.

How you are resting in this moment as this experience of gravity holds you and pulls upon your body in a reliable and inviting way.

On each exhalation,

Feel the sensation of gravity pulling upon your body more and more,

Recognizing that as it holds you here,

The experience of gravity helps for preparation to sleep.

The feeling of pulling upon your body in a reliable and inviting way.

The invitation for sleep.

Having taken attention to the experience of gravity and how tuning into this helps with preparation for sleep.

Now moving into the phase of a body check.

Gently shifting your focus onto the sensations of your body.

I'm going to ask you to give your body a gentle scan from the top of your head and down to your toes.

As I count down from 10 to 1,

Gently notice the different sensations as they appear and disappear.

Letting go of any resistance as my counting starts and finding yourself completely relaxed,

Gently with the experience of gravity as it holds you in this position in preparation for sleep.

Ready?

10 9 8 7 6 5 4 3 2 1 Be gently aware.

Sleep is on its way.

Allowing all of your experiences to come into your awareness as you do nothing with them.

In a place of relaxation,

Of rest and sleep.

Let go into the spaciousness of awareness.

Allowing the you behind your eyes to do nothing.

Giving you a deep,

Restful experience which prepares you for sleep.

And once again,

Even though your eyes are closed,

Notice what you can see behind closed eyes.

It's from this place of watching where there is stillness.

As the next countdown takes course from 10 to 1,

Letting go of everything.

No resistance.

More and more relaxation so your body comes to a deeper and deeper relaxation experience.

As the countdown takes course,

Deeper and deeper relaxation.

Ready?

10 9 8 7 6 5 4 3 2 1 Feeling relaxed and recognizing that you have the capacity to sleep when you disengage from the world.

Disengage from your experiences.

And in doing so,

Promoting a deep and restful sleep.

You've taken this invitation to sleep.

There's nothing to do.

You are here.

You have chosen to sleep.

Allow this experience of resting to continue so as to automatically and effortlessly pave the way for restful sleep.

The experience of gravity pulling gently upon your body in a reliable and inviting way.

The invitation is for sleep.

Recognize that there's nothing else to do.

There is no need whatsoever to be invested in anything.

There is nothing else to do.

You are here.

Allow this experience of resting to continue so as to automatically and effortlessly pave the way for restful sleep.

Sleep is on its way.

In a place of relaxation,

Of rest and sleep.

Allowing all of your experiences to come into your awareness as you do nothing with them.

Let go into the spaciousness of awareness.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Allowing the you behind your eyes to do nothing.

Reviews

Just couldn’t sleep in the early hours of the morning, so thought I’d try this sleep meditation.
It’s slightly different to my usual one, but the familiarity made it soothing. I thought it was lovely and it worked, I became relaxed and went to sleep. You are a genius Reuben. Thank you 🙏

18.4.24
For the first time ever I have been unable to sleep tonight. I’ve tried two sleep meditations but neither worked. 🙏

I loved this, Reuben. You have such a soothing voice. Very effective. I liked being given a choice of how to listen to it. That was something new to me. I’m saving this. 🥰

That was very nice! I felt peaceful and sleepy. Thank you🙏🙏🙏

Amazing sleep meditation! Leave the counting sheep behind, this little gem of a meditation does the trick. Reuben you really captured the essence of creating a meditation that sets you up for a great nights sleep.

Thank 🙏you!
💙Jesse

Thank you 🙏 so very much. I love your sleep meditations 💗💗💗💗💗. This one worked so well (and quickly), I only remember you soothing voice and calming words.
🙏 namaste dear soul 🙏

Ready to drift off to sleep 💤. Relaxing. Thank you 🙏.

I love it! It put my daughter to sleep. We listened to it together.

Still up by the end, but got me set up to eventually fall back asleep, which is often not easy. First sleep meditation I have used in a long time, I’ll remember it. 🦞🙏🏼

A countdown I have never heard? An oldie but a goodie! Haven’t been feeling well, and it makes me anxious. This calmed me right down. Thank you Reuben. 🙏🏼❣️🤗

It was so relaxing, fell asleep in no time. Thatnk you. What's the background music? It's so calming

It sends me off to sleep so job done. I haven’t gotten to the end yet 🙏✨💞

I really enjoyed this and it helped me get back to sleep in the middle of the night! Thank you!💖🙏

Very helpful 🙏

Soothing

Thanks so much 🙏 Perfect voice, music and the meditation is just what I need! Thanks so much!

Found myself awake at 2am. Found this.. Fell right asleep. Thank you. Plan on doing this again!

So relaxing, just beautiful. Thank you so much Reuben. ❤️

Need to revisit as I genuinely don't remember anything! Thank you