Sleep Meditation

Be led through a brief foot massage into deep relaxation before learning how to decompress into the nourishment of the dark.

Transcript

This is the good sleep meditation.

And before we get into the meditation,

I'd like you to take a moment to massage your feet.

So go ahead and take your left foot onto your right thigh.

And with your palms,

Just gently massage the bottoms of your feet.

You don't need to have any oil.

If you do have oil,

You can put a few drops.

Coconut or sesame oil is particularly good.

Or even a special oil called Brahmi oil is particularly helpful for inducing a deep sleep.

So just take time and massage your foot,

Squeezing the bottom of your foot,

Your toes,

The ball of your foot,

And the outside.

And then with your palms,

Grab the ball of your big toe with one root of your thumb and with the root of the other thumb,

Grab the outer edge of your foot.

And just pull back and forth,

Making these S-shaped curves.

Do that all the way,

Moving up towards your toes,

Just pulling the foot in two parts.

Not just one big foot,

But now two parts is moving.

Move those actions down towards your heels.

And then release that.

And one at a time,

We're going to go through your toes.

Just grab a toe and massage the toe,

Moving the toe in circles,

Moving the joint,

And releasing the air element from the body and the mind at the same time.

We're just releasing,

Then pull off your toe.

It might crack.

It might not.

Let go.

Move to the next toe,

The second biggest toe.

And release.

And the third toe,

Massaging the joint,

Squeezing out any air,

Any anxiety,

Agitation,

Squeezing out and then pull on that toe and pull the air out.

Release.

And then grab your fourth toe.

Massage your toe.

Can you massage the ball of the foot right near the toe on the smaller toes?

And then move the toe in circles and squeeze and pull and release.

And go to the next one,

The tiniest,

Tiniest toe,

Massaging this toe,

Letting your foot know how much you love the support that your feet give you,

That your toes give you.

Pull your toe.

Release.

And then release that foot.

And just notice now both feet,

Which foot feels more relaxed,

Which foot feels heavier.

And then go ahead and give the same loving attention,

Loving touch to your right foot,

Grabbing your foot and giving yourself a massage,

Just letting your hands move naturally at first,

Squeezing,

Rubbing.

And then grab your foot,

One on each side,

One hand on each side and begin making these S-curves,

Moving the two sides of the foot,

The left and right side of the foot in different directions,

Doing that up towards your toes,

Down towards your heels.

You can even make your hand into a fist and with your knuckles rub the sole of your foot.

And then rub upright between the backs of your toes,

That crevice between your toes and your foot.

And then down your whole foot towards your heel.

And then one at a time grab your toes.

Start with a big toe,

Making big circles,

Big circles,

And then rubbing the toe and then pulling energy off the end of the toe,

Pulling,

Releasing,

Grabbing the second biggest toe.

You're getting to know your toes,

Know that the shape,

Just notice how you're increasing their flexibility,

The circulation so your toes will be healthy your whole life with this practice.

Squeeze,

Release,

Go to the next toe.

So many of our elderly people break their toes,

They have a hard time crossing their legs,

Touching their feet.

Just notice how this very simple practice of massaging your feet every night before bed for a moment will help you keep your toes strong and healthy for a lifetime.

Squeeze and release,

Go to the next toe.

Big circles,

Loosening up any of the air,

Any of the stagnated,

Stuck energy,

The old air,

Increasing the circulation,

The blood flow,

Squeeze,

Release,

Going to the pinky toe.

Giving loving touch that the quality of your touch shows appreciation for the cells,

The parts of yourself.

Never being aggressive or trying to fix anything,

But just cooperating,

Nourishing and release.

Ah,

Okay,

Now your work is done and you can either sit or lie down for the remainder of the meditation.

And if you're lying down,

Just align your body lying down on your back with your legs equidistant,

Your palms turned up,

Even the underneath side of your arms lifted towards the sky.

Head back,

The tops of your ears gently releasing down into your bed or onto your mat.

And if you would rather do this sitting than sitting,

The spine erect,

Hands in the middle of your thighs,

Palms turned down.

Now just take a moment and exhale all of the tensions from the day,

All of the lessons learned from the day.

Just letting yourself feel the earth beneath your body.

Start to just let go,

Let go of the weight of your legs,

Legs heavy.

If your legs feel agitated at all,

Go ahead and spread your toes and activate your arms.

And if you feel like you're not feeling good,

Just let go of the weight of your legs.

And if you feel like you're not feeling good,

Just let go of the weight of your legs.

Spread your toes and activate your legs.

And as you exhale,

Release.

And then activate and release.

Letting your legs be heavy,

Rested.

And then move your awareness into your arms,

Arms heavy.

And activate your arms,

Spread your fingers,

Engage the muscles onto the bones.

And release.

Activate and release.

And now bring your awareness into your face.

And stretch your face.

Make an expression.

Open your mouth big,

Open your eyes big,

Stick out your tongue if you'd like.

And release.

Activate another expression.

And release.

And one more time.

And release.

Just releasing any expression.

So that your sleep is expressionless,

Has a deep quality,

Deep rejuvenating quality.

And now simply allow enough space for everything to be,

Everything that arose in your day.

All of the experiences that came and went.

The emotions felt.

Allow this all to be present.

Giving enough space without focusing on any one thing in particular,

Without analyzing.

Just simply allowing the day's experience to be held within this great space.

Letting everything that needs to be cycled through,

To cycle through.

And as you do this before you sleep,

It will help you sleep more deeply so that then your mind won't be cycling through your day as much when you're sleeping.

Just allowing this time of unwinding,

Allowing the emotions to decompress,

Allowing the mind to decompress.

Without focusing on anything in particular within the mind or emotions,

Just allowing your awareness to be spacious.

And if you start feeling more sleepy,

Just allow that to be there too.

There's a natural heaviness of energy that comes after the sun has set and before it's too close to midnight.

Just allowing this natural heaviness to be presenced.

Letting this slowing down time of the cycle of nature,

The cycle of energy,

The time particularly before 10 p.

M.

As this heavier energy.

And let yourself go.

Simply dissolving into the dark where nothing needs to be done,

Where no problems exist.

And there is simply beingness.

It's great,

Perfect,

Spacious pulsation,

Easy and full and deeply,

Deeply nourishing.

Take rest.

Reviews

Amazing; my new bedtime favorite!!!
Namaste
🕉✌🌅

It is my go to quick relaxing meditation. Love the foot massage.

This experience of massaging my feet blissfully eased them into a peaceful states of inactivity and deep restful sleep arrived so rapidly and smoothly. Gratitude grows between the toes!

Foot massage guidance was great and helpful wisdom shared for easing sleep. Loved it ❤️🙏🏻

Spot on. 👁 love the foot massage part 💞

Great! Thank you!

I feel so heavy and relaxed, my mind quiet and ready for sleep. Thank you. Namaste.

Put me right to sleep lol.

A lovely,relaxing,deep and gentle way into sleep. Thank you. Namaste

Didn't make the end!! Fabulous

Loved the wind down with the foot massage.

I absolutely loved active means of massaging the foot and stretching muscles throughout the body to reduce relaxation.

A new experience,I really enjoyed a lot. Very pleasant guidance - thank you 🌷🙏

Enjoyed the foot massage portion. 😊

Taking rest thank you 🙏🏻

Very good. Great preparation for sleep