Perfect Sleep | Full-Body Relaxation & Guided Breathing

This is a long soothing guided relaxation and breathing meditation to help you get the perfect nights sleep. The meditation starts with 25 minutes of guidance to encourage and help your whole body to fully unwind and relax – followed by 40 minutes of water sounds to help gently carry you to sleep.

Transcript

It's amazing how much more tension we hold than we even realise In this meditation I'm going to be guiding you to use your breath to deeply relax Each time you do this meditation you might find more and more subtle layers of tension releasing Stay with me for as long or as little as you need to fall asleep Get nice and comfortable on your back If your hips feel tight or you have any trouble with your lower back it can help to put a pillow or cushion beneath your knees Rest your hands wherever feels most natural Whenever you're ready just close your eyes Bring all of your awareness to your breath Take a few really nice deep breaths in through your nose if you can Breathing out through your mouth Making a nice sound on the out-breath Really slow the breath down On the out-breath just release the air slowly and gently Bring all of your awareness to your breath And let go of your day Right now all you need to do is breathe On your next breath with a relaxed stomach fill your lungs entirely and completely Taking in as much air as you can With your lungs full hold the breath just to the count of four Then slowly gently exhale For the next few breaths repeat this in a comfortable and relaxed way Notice how the breath fills your lungs entirely and completely Sense a calm stillness as you hold the breath for the count of four And feel your chest gently fall as you slowly exhale Allow your rib cage to really expand to accommodate each new breath Feel any tension dissolving and your entire body melting and relaxing with each exhale Feel all the muscles in your face relax and let go Feel your mind letting go Bringing all of your focus to the breath Continuing to breathe slowly and deeply now allow the breath to become continuous Let go of holding the breath If it's comfortable breathe in and out through your nose Feel the temperature of the air as it cools your nostrils on the in breath and warms your nostrils on the out breath Bringing your attention lower,

Sense your rib cage expanding and contracting as you breathe Follow the breath from the tip of your nose all the way into your lungs and then out again With each breath feel your body releasing,

Relaxing and unwinding Breathe lower into your body,

Imagine you can breathe right into the base of your stomach Let your belly become soft and relaxed Feel your belly swell and slowly expand with each inhale With each out breath feel your body releasing,

Relaxing and unwinding Notice your whole body becoming more and more relaxed with each full deep breath If your mind wanders just come back to your breath Breathe lower into your body,

Imagine you can breathe right into the base of your stomach For the next few breaths imagine bringing the breath even lower into your body all the way into your pelvis Release the breath slowly and gently on the exhale As you breathe into your pelvis imagine your whole body is breathing Notice the way your body responds to these deep full body breaths Feel your whole body softening,

Relaxing and opening Feel your whole body relaxing,

Relaxing and opening Feel the muscles and bones in your feet releasing and unwinding Feel your toes relax Feel waves of relaxation flowing up and down your legs making their way into all of the muscles Feel your calves,

Your thighs,

Your hips unwind and release Breathe deep into your stomach,

Feel your stomach and the whole of your torso relax and release Take a full breath deep into your lungs Visualise,

Sense or imagine the breath permeating your entire rib cage Making its way into all the muscles between your ribs Now breathe from the base of your spine to the very top of your spine Imagine the breath making its way into every vertebra releasing and relaxing your entire spine Allow the breath to spread into all the muscles in your back Feel all the muscles in your back melting and dissolving Feel your whole back being massaged by the breath Feel any tightness or stiffness dissolving on the in-breath and evaporating on the out-breath Allow the breath to flow across your shoulders and feel any weight on your shoulders lift Direct the flow of the breath down your arms and through your hands Feel all the muscles in your arms and hands release and relax Imagine you can breathe into your jaw and feel your jaw release Allow your jaw to slightly hang comfortably and naturally Allow your tongue to rest at the bottom of your mouth Breathe into all the muscles in your face and feel the breath soothing your temples,

Your eyes and your forehead Allow the muscles around your mouth to soften into a gentle smile as your whole face relaxes and releases Feel waves of relaxation flowing from your face,

Across your scalp and into your neck Feel your entire head bathed and soothed by the breath Feel your entire face bathed and soothed by the breath allow the breath to gently flow through you and all around you through your muscles,

Your bones from the tips of your toes to the tips of your fingers to the top of your head breathe into the front of your lungs the sides and the back of your lungs notice a sense of spaciousness in your lungs as you breathe sense a spaciousness and a stillness in your entire body let your mind simply rest on your breath in this stillness feel the breath nurturing,

Restoring and recharging you feel the breath soothing and nurturing every cell in your body feel the breath nurturing and restoring every cell in your body I'm going to leave you here,

Feel the breath soothing and nurturing every cell in your body wishing you a wonderful sleep I'm going to leave you here,

Feel the breath soothing and nurturing every cell in your body Grab your Thanks for watching!

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

This was perfect! After a short night of sleep I decided I needed a nap. I had a deeply restorative rest awoke feeling amazing. I’ll definitely be returning to this. ✨🙏🏼💜💜💜✨

At some point I finally fell asleep, and slept for 3 hours thankyou so much

This is my favorite evening meditation. Thank you so much! I’ve listened to it every night for the last few weeks and I always fall asleep before it’s over. It really helps me settle in and find stillness. The breathing techniques in the beginning of the guided meditation are especially helpful to release any tension from the day.

Wonderful voice and music. I was out in 5 minutes

Beautiful soothing and peaceful end to the day with a lovely gentle voice and breathing. Thank you. 🙏🏻

I fall right to sleep listening to this beautiful, soothing meditation that focuses on your breath. So much so, that I've never been awake enough to hear the last 3/4 of the meditation. All I know is that it doesn't wake me back up again.

I loved this it really help support my sleep. I will listen again

She always puts me to sleep before I can even finish! It's bliss, thank you, Caroline! 🌛💫

I recommend this meditation for anyone who has trouble falling asleep. I’m looking forward to listening to your other tracks to add to my new favorites 💚 🙏🏼

Feel asleep less than half way through so I'd say it's good.

Your voice is soothing and sent me right off to sleep.

So calming and helpful. Im falling asleep faster and sleeping more deeply. A soothing voice too.

Perfect sleep meditation. I was out & didn’t hear the end. I’m writing this after sleeping through the night. Thank you!.

After an unsettled night as couldn't sleep. Listened to this and managed to drift off to sleep. Thank you 😊

lovely and effective. hugely calming pace, delivery and music. i thank you. would truly love a version with longer guided portion and longer music.

Knocked me out as soon as I started to relax my body. I could still hear her voice and the background playing which made it easier to go into a deep sleep. I almost missed my alarm.

Your voice was so soothing at 3.30am when I was so agitated… thank you for this calming beautiful meditation.

Very well done. Conducive to falling asleep after 🙏🏻

I had to turn up the volume to hear the water. Otherwise good. 👍🏻

Thank you for a beautiful pathway back into deeply refreshing sleep. Namaste.