Bone Deep Sleep | Guided Breathing & Full-Body Relaxation

This is a guided breathing meditation and full body deep relaxation for sleep. There are 30 minutes of gentle guidance, then 30 minutes of music allowing you to gently and naturally fall asleep.
You can do this lying down in bed and fall straight asleep, or do it before you get into bed as an evening wind down. In this meditation, we’ll be triggering the parasympathetic nervous system (rest and repair mode) helping to improve sleep quality and give your body a great night’s rest.

Transcript

In this meditation we're going to do some bone deep relaxation to help you release tension and we'll do some breathing to help you switch your nervous system into repair mode helping you to wake up feeling fully rested If you find it difficult to breathe deeply for any reason don't worry at all just breathe as deeply as feels comfortable get really comfortable lying on your back make sure you don't have too many pillows under your head,

Just one is perfect for your spine rest your hands wherever feels most natural by your sides or on your lower stomach make any adjustments you need to to make sure that you're as comfortable as possible you might want to shrug your shoulders a few times maybe yawn your jaw from side to side and whenever you're ready just close your eyes coming into stillness bring all of your awareness to your breath breathing in and out through your nose as you slow down your breathing feel the breath filling your lungs and let your ribcage really expand with the in-breath on the out-breath just let the breath go softly and slowly notice how the air feels coming in and out through your nose nice slow deep breaths bring your focus into your body notice how your body feels notice any sensations in your body you might feel tingling or pulsing lightness or heaviness warmth or coolness you might feel nothing at all and that's completely okay notice the way the air feels as it enters and leaves your body whenever you notice your mind wandering gently bring your mind back to your body back to your breath feel your jaw completely soften and relax imagine breathing right into the base of your stomach let your belly soften,

Relax and swell with the in-breath on the out-breath let the air go with as little effort as possible repeat this for a few breaths belly swells on the in-breath and then slowly gently just let the air go at the end of your next in-breath hold the breath for as long as feels comfortable and natural let the exhale become long and smooth almost as though you're creating a long thread of air with your breath repeat this for a few breaths fill your lungs completely hold the breath and imagine creating a long smooth thread with your out-breath feel a calm expansion as warm air fills your lungs notice the stillness as you hold the breath feel your whole body let go and relax with the long smooth out-breath notice the way your body responds to these slow soft breaths imagine you can breathe into all of your body imagine you can breathe into all the muscles in your face feel your entire face relaxing and releasing imagine breathing into your forehead,

Your brow bone,

Your cheekbones feel a sense of relaxation running deep into your muscles all the way from your skin to your bones you don't have to force or push tension out,

Just let go and allow this gentle awareness to naturally release and ease the muscles feel or imagine all the little muscles around your eyes releasing and relaxing with your lips closed,

Allow your jaw to rest slightly open feel all the muscles in your face almost smiling imagine you can breathe all the way into the bones in your skull feel all the muscles in your scalp releasing and relaxing you might be able to feel this happening or you might feel nothing at all and that's completely ok imagine layers of tension drifting out from the top of your head the right side of your head the left side and the back of your head imagine breathing into the base of your head where your spine meets your skull and feel a sense of relaxation spreading all the way down from your head through your neck first the right side and then the left side and feel this sense of relaxation spreading into your upper back it's here at the top of your spine where different branches of the nervous system meet breathing into this point at the top of your neck,

The base of your skull imagine your breath sending a message of calm spreading down your spine into your torso feel a sense of calm spreading from your spine into all the muscles in your back and through your body from the tips of your fingers to the tips of your toes imagine you can breathe all the way through the back of your lungs into your shoulder blades and feel the muscles between your shoulder blades gently releasing and relaxing for the next few breaths imagine that each breath begins at the base of your spine as you inhale the breath travels all the way up to the top of your spine on each exhale the breath gently flows down to your pelvis,

Along your spine,

Back to your tailbone on each inhale the breath gently flows from the base of your spine all the way to the top of your neck as the breath turns around and becomes the exhale it withdraws and dissolves back down your spine as it gently glides up and down your spine feel your whole body letting go a little more with every breath maybe the breath naturally wants to pause at the top of your spine before you exhale or rest in the stillness at the bottom of your breath before you inhale allow the breath to naturally rise and fall pause or flow as it chooses and really notice the stillness at the ends of the breath gebaut Notice the way the out-breath falls,

Gently settling into the stillness at the bottom of the breath,

Where it transforms and becomes the in-breath,

Rising out of this stillness.

Bring your awareness to the movement of your rib cage.

Breathe into the sides of your lungs and feel,

Sense or imagine all the muscles between your ribs expanding on the in-breath and contracting on the out-breath,

As all the bones and ribs in your rib cage swell and release with the breath.

Allow a sense of relaxation to run from your shoulders,

Down the length of your arms and through your hands.

Bring your awareness into your legs.

Feel your thigh bones resting in your hip sockets.

Feel the front of your thighs releasing.

Feel the back of your thighs relax.

Feel a wave of relaxation running from your hips to your feet.

Feel a wave of relaxation coming from your hips to your feet.

Feel a wave of relaxation coming from your hips to your feet.

You notice how your body feels Notice any sensations of tingling,

Pulsing,

Lightness or heaviness Notice any sensations of tingling,

Pulsing,

Lightness or heaviness Imagine you can send love to your entire body,

Sending love to your bones,

Your skin,

Everything in between From the tips of your fingers to the tips of your toes Notice how your body responds Notice how your body responds Invite a deep feeling of peace to gently expand within you and all around you that will eventually carry you to sleep I'm going to leave you here,

Rest as long as you'd like to,

The music will continue Wishing you a wonderful sleep Wishing you a wonderful sleep You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You

Reviews

Wonderful. Her slow, soothing, sweet voice puts me to sleep quickly.

Lovely

🙏🏼

I fell asleep...and slept for a solid 6 hours straight 😀

Worked very well! I actually slept for a length of time after this meditation. Thank you 🙏🏼✨

Soooo blissed out…🤤
Your voice is very comforting and soothing and the guided breathing is incredibly relaxing and peaceful.
Thank you so much for this! 🙌

Ace, truly. Thank you 💋💋💋. Apart from the reference to my "lower stomach"... I honestly thought "I've only got 1" Do you mean lower belly? Or abdomen?

This meditation is just wonderful. I love the soothing tone and intonation of Caroline's voice which sends me off into a deep sleep very quickly 💤 🙏🏽

A great combination of breathing, concentration, and full body scan. Helped me fall asleep .

🙏

Very soothing and relaxing. Well done and easy to follow the breathing instructions.

Super relaxing!

Loved her voice and it certainly helped me sleep soundly!

Love this thanks. I slept really well 😊

Never got the end but always sleep well!

I slept! Peacefully and soundly. I found my sleep meditation.

Amazing
Thank you
Namesta

Very soothing. Sent me away to a peaceful, relaxed state. Thank you.

I woke up feeling amazing and I slept all night which I haven’t done in almost a year.

Such a soothing voice. I slept so deep after this meditation.