Before we begin,
Please make sure you're somewhere safe where you can fully relax.
Not driving,
Not operating machinery,
Just free to let your whole system rest.
If the day has felt heavy,
If your mind has been busy,
If your system has been doing too much,
Then tonight you might enjoy something simpler,
A chance to feel lighter,
A chance to feel like you're floating and drift into blissful deep sleep.
I'm Chibzo Kerake and welcome to tonight's deep sleep meditation.
Tonight,
You don't have to try to relax,
You don't have to concentrate,
You don't have to get this right.
You can simply let these words be here,
Like a gentle background presence,
While your body does what it already knows how to do when it's given permission to switch off.
In a moment,
I'll guide you through a few simple steps.
First,
We'll soften the body in a way that feels natural and unforced.
Then,
We'll begin a light touch of attention to the breath,
Not to control it,
Just to notice it as it is.
And after that,
We'll use a gentle countdown to help the thinking mind settle further into the background while the body moves into deeper rest.
And somewhere along the way,
You may begin to notice a subtle shift as the edges of effort start to dissolve and your body begins to feel lighter,
As though you're floating,
Supported,
Carried,
Without needing to do anything at all.
Later,
Gentle affirmations will begin,
Quietly in the background,
Repeating softly so your subconscious mind can keep receiving simple messages of rest as you sleep.
And it's ok if your attention drifts,
It's ok if you miss a few words,
You may find your attention drifting without effort,
You may notice the mind getting quieter,
All on its own.
So,
For now,
Simply allow yourself to arrive.
Notice the surface beneath you,
The way it holds you,
Without asking anything from you.
And if it helps,
You can let your eyes rest,
And let your jaw loosen just a little,
And take this moment as permission to do less.
Because the more you allow things to be easy,
The easier it becomes for sleep to arrive in its own time.
And now,
Simply notice the natural rhythm of your breathing.
No need to change it,
Just noticing that the body is already breathing you.
And you may notice a quiet sense of space on the exhale,
And each out-breath gives you a little more room to let go.
And perhaps you notice a gentle lift on the exhale.
And if it feels comfortable,
You can allow the exhale to be just a touch longer,
Not forcing,
Just allowing.
Breathing in in your own way,
And breathing out as though you're gently letting something soften.
And as you continue to rest,
You may begin to notice a simple shift,
Like the volume inside can lower,
Quietly,
All by itself,
At exactly the right pace.
Less effort,
Less tension,
Less need to figure anything out.
And you don't need to make it happen,
Because your nervous system already understands how to settle,
When it feels safe.
So for now,
Just keep letting the breath come and go.
And notice the places where your body meets the surface beneath you,
The back of the head,
The shoulders,
The arms,
The hips,
The legs,
And the feet.
And you may notice that you can give a little more weight to the bed,
So the muscles don't have to hold you up.
So you can hand over even 5% more.
And then another 5%,
Whenever you like.
And even before we move through the whole body,
You may begin to notice a subtle shift,
A different kind of heaviness.
Not the heaviness of stress,
But the heaviness of letting go.
The kind that feels safe.
The kind that says you can stop holding yourself up now.
And at the same time,
You might notice something else beginning to happen.
A subtle feeling of lightness,
And the pull of gravity starts to loosen just a little.
Not suddenly,
Just gradually,
At your own pace.
You don't need to imagine anything complicated,
You can simply notice the way the bed supports you.
And then notice what it feels like to be supported even more.
And the support begins to spread beyond the edges of the body.
So there's less and less to hold,
And more and more to be held.
And you may notice the smallest sense of weightlessness,
And with an easy out-breath,
A gentle lift on the exhale.
Like the body is being gently carried,
Like you could float without moving,
Without effort,
Without needing to do anything at all.
And it's okay if you only notice this in tiny ways.
A lightness in the hands,
A softness through the chest,
A sense of space around the shoulders,
Or the feeling that the legs are resting so deeply they almost disappear.
Now,
While that floating feeling begins,
Quietly in the background,
We can simply move through the body,
Not to make anything happen,
Just to confirm that it's safe to let go.
And it's safe to let the floating become more familiar in its own way.
Starting with the forehead,
Letting it smooth.
Around the eyes,
Letting them rest.
The cheeks,
Softening.
The tongue,
Resting in the mouth.
And the jaw,
Unclenching,
Without effort.
And as the jaw loosens,
You might notice the shoulders begin to drop.
Not because you push them down,
Just because there's less to carry,
Less to brace for.
Allow the arms to rest.
The upper arms.
The elbows.
The forearms.
The wrists.
And even the fingers.
Soft,
Loose,
Unhurried.
And perhaps a little lighter than before.
Now,
Bringing awareness to the chest,
Noticing the rise and fall.
And allowing the breath to calm the heart,
So the whole system can begin to settle at its own pace.
And if a thought wanders through,
That's ok.
Some thoughts are supposed to be persistent,
And you can let them come and go,
Like distant background noise.
While you keep returning,
Gently,
To the feeling of being supported and carried.
Now letting attention move to the belly,
Allowing it to soften.
And letting the hips loosen.
The thighs,
Unwinding.
The knees,
Releasing.
The calves,
Letting go.
And the ankles and feet,
Resting completely.
And as the body releases,
You may notice the edges of the body softening,
So you don't need to keep track of where you begin and end.
Because the body is safe.
Supported.
And free to drift.
Just a little more,
With every breath.
And now,
If you like,
We'll allow that floating feeling to deepen,
With a gentle countdown.
Not to force anything,
Just to give the mind a simple path to follow.
While the deeper parts of you,
Begin to take over.
I'll count from ten,
Down to zero.
And with each number,
You may feel yourself a little more supported.
A little more weightless.
A little more free.
To float.
Ten.
Settling.
Noticing the forehead smoothing.
The eyes resting.
Nine.
Breathing out.
And releasing.
A gentle lift on the exhale.
The shoulders unhooking,
Just a little.
Floating a little more.
The arms resting.
The hands soft and light.
Seven.
The mind settling,
Further back.
Thoughts a little farther away.
And less need to follow them.
Six.
The chest easy.
The belly soft.
Breathing becoming quieter.
Five.
Halfway down now.
And everything can feel more supported.
More weightless.
More free.
To float.
Less effort.
Less holding.
And more letting go.
Three.
And the bed can feel farther away.
Or you might be resting inside a calm,
Quiet space.
With nothing to manage.
Two.
Drifting.
And if a thought passes through,
It can pass right through.
Leaving you where you are.
Floating.
One.
Almost nothing to do now.
Just the next breath.
And the next gentle release.
Zero.
A deeper letting go.
A quieter mind.
A softer body.
And from here,
You may find that you drift.
And then return for a moment.
And each time you drift back for a moment,
You can drift even further.
Further into ease.
Further into stillness.
Further into that floating feeling.
And you don't have to hold on to the words.
You can let them blur.
And fade.
And soften.
Because the important part is the feeling.
Supported.
Weightless.
Carried.
As sleep begins to gather in its own time.
And for the next few moments,
You can simply rest in this.
Floating.
Breathing.
And drifting whenever you like.
And now,
You can let the next part be even simpler.
Less thinking.
Less doing.
More allowing.
You may notice the body becoming less of a shape and more of a feeling.
As though you can rest inside the sensation,
Rather than analysing it.
And if the mind checks in,
That's ok.
You can return to the next out breath.
And perhaps,
Notice a gentle lift on the exhale.
Each easy exhale,
Releasing.
Each gentle lift,
Carrying you.
And as the whole system settles further,
Thoughts can move further away.
Awareness can soften.
And the body can feel more supported.
More weightless.
More free to float.
And if you drift back for a moment,
You can drift further still.
Further into ease.
Further into stillness.
Further into that floating feeling.
So,
For now,
You can simply stay with this.
Floating.
Breathing.
Letting go.
And allowing sleep to arrive.
Whenever it's ready.
In a moment,
You'll begin to hear gentle affirmations.
Soft phrases.
Repeated quietly.
Not to make you try.
Just to give your subconscious mind something easy to receive.
While your conscious mind can rest.
And it's ok if you fall asleep before you hear them.
It's ok if you hear only a few.
And it's ok if you hear the same ones again and again.
Because repetition can feel safe.
Like a steady rhythm.
That allows the whole system to settle.
So now,
You can let the words come to you.
And you can let them pass through you.
And you can drift whenever you like.
My body's supported.
My body is held.
I can do less now.
I can soften.
The day can fall away.
The night can take over.
My breathing is easy.
My exhale releases.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported and I can drift.
It's ok to feel heavy.
It's ok to feel light.
I can feel like I'm floating.
I can feel gently carried.
The edges of effort dissolve.
The need to feel is there.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time.
And I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment,
I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My body is supported.
My body is held.
I can do less now.
I can soften.
The day can fall away.
The night can take over.
My breathing is easy.
My exhale releases.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported.
And I can drift.
It's okay to feel heavy.
It's okay to feel light.
It's okay to feel light.
I can feel like I'm floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time.
And I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment,
I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My body is supported.
My body is held.
I can do less now.
I can soften.
The day can fall away.
The night can take over.
My breathing is easy.
My exhale releases.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported.
And I can drift.
It's okay to feel heavy.
It's okay to feel light.
It's okay to feel light.
I can feel like I'm floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time and I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My body is supported.
My body is held.
I can do less now.
I can soften.
The day can fall away.
The night can take over.
My breathing is easy.
My exhale releases.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported and I can drift.
It's okay to feel heavy.
It's okay to feel light.
I can feel like I'm floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time and I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My body is supported.
My body is held.
I can do less now.
I can soften.
The day can fall away.
The night can take over.
My breathing is easy.
My exhale releases.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported and I can drift.
It's okay to feel heavy.
It's okay to feel light.
I can feel like I am floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time and I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My body is supported.
My body is held.
I can do less now.
I can soften.
The day can fall away.
The night can take over.
My breathing is easy.
My exhale releases.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported and I can drift.
It's okay to feel heavy.
It's okay to feel light.
It's okay to feel light.
I can feel like I'm floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time and I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My body is supported.
My body is held.
I can do less now.
I can soften.
The day can fall away.
The night can take over.
My breathing is easy.
My exhale releases.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported and I can drift.
It's okay to feel heavy.
It's okay to feel light.
I can feel like I'm floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time and I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported and I can drift.
It's okay to feel heavy.
It's okay to feel light.
I can feel like I'm floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time and I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported and I can drift.
It's okay to feel heavy.
It's okay to feel light.
I can feel like I'm floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time and I don't have to hold it together.
I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported and I can drift.
It's okay to feel heavy.
It's okay to feel light.
I can feel like I am floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time and I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported and I can drift.
It's okay to feel heavy.
It's okay to feel light.
I can feel like I'm floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time and I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported and I can drift.
It's okay to feel heavy.
It's okay to feel light.
I can feel like I'm floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time and I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported and I can drift.
It's okay to feel heavy.
It's okay to feel light.
I can feel like I am floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time and I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating.
I am supported.
I am safe.
If I drift back for a moment I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve.
Nothing to manage.
My whole system can switch off at its own pace.
I rest.
I release.
I drift.
My mind can quiet in its own time.
My thoughts can drift like distant background noise.
I don't have to hold it together.
I don't have to stay alert.
I am supported and I can drift.
It's okay to feel heavy.
It's okay to feel light.
I can feel like I'm floating.
I can feel gently carried.
The edges of effort dissolve.
The need to figure things out fades.
I can let the bed hold me.
I can let myself be held.
Sleep arrives in its own time and I don't have to help it.
Each breath takes me deeper.
Each exhale lets go.
I am floating I am supported I am safe.
If I drift back for a moment I can drift even further.
Nothing is required of me right now.
I can drift off to sleep whenever I like.
Nothing to solve nothing to manage my whole system can switch off at its own pace.
I rest I release I drift My mind can quiet in its own time My thoughts can drift like distant background noise I don't have to hold it together I don't have to stay alert I am supported and I can drift It's okay to feel heavy It's okay to feel light I can feel like I am floating I can feel gently carried The edges of effort dissolve The need to figure things out fades I can let the bed hold me I can let myself be held Sleep arrives in its own time and I don't have to help it Each breath takes me deeper Each exhale lets go I am floating I am supported I am safe If I drift back for a moment I can drift even further Nothing is required of me right now I can drift off to sleep whenever I like Nothing to solve Nothing to manage My whole system can switch off at its own pace I rest I release I drift My mind can quiet in its own time My thoughts can drift like distant background noise I don't have to hold it together I don't have to stay alert I am supported and I can drift It's okay to feel heavy It's okay to feel light I can feel like I'm floating I can feel gently carried The edges of effort dissolve The need to figure things out fades I can let the bed hold me I can let myself be held Sleep arrives in its own time and I don't have to help it Each breath takes me deeper Each exhale lets go I am floating I am supported I am safe If I drift back for a moment I can drift even further Nothing is required of me right now I can drift off to sleep whenever I like Nothing to solve Nothing to manage My whole system can switch off at its own pace I rest I release I drift My mind can quiet in its own time My thoughts can drift like distant background noise I don't have to hold it together I don't have to stay alert I am supported and I can drift It's okay to feel heavy It's okay to feel light I can feel like I'm floating I can feel gently carried The edges of effort dissolve The need to figure things out fades I can let myself be held Sleep arrives in its own time and I don't have to help it Each breath takes me deeper Each exhale lets go I am floating I am supported I am safe If I drift back for a moment I can drift even further Nothing is required of me right now I can drift off to sleep whenever I like Nothing to solve Nothing to manage My whole system can switch off at its own pace I rest I release I drift My mind can quiet in its own time My thoughts can drift like distant background noise I don't have to hold it together I don't have to stay alert I am supported and I can drift It's okay to feel heavy It's okay to feel light I can feel like I'm floating I can feel gently carried The edges of effort dissolve The need to figure things out fades I can let myself be held Sleep arrives in its own time and I don't have to help it Each breath takes me deeper Each exhale lets go I am floating I am supported I am safe If I drift back for a moment I can drift even further Nothing is required of me right now I can drift off to sleep whenever I like Nothing to solve Nothing to manage My whole system can switch off at its own pace I rest I release I drift My mind can quiet in its own time My thoughts can drift like distant background noise I don't have to hold it together I don't have to stay alert I am supported and I can drift It's okay to feel heavy It's okay to feel light I can feel like I'm floating I can feel gently carried The edges of effort dissolve The need to figure things out fades I can let myself be held Sleep arrives in its own time and I don't have to help it Each breath takes me deeper Each exhale lets go I am floating I am supported I am safe If I drift back for a moment I can drift even further Nothing is required of me right now I can drift I can drift off to sleep whenever I like Nothing to solve Nothing to manage My whole system can switch off at its own pace I rest I release I drift My mind can quiet in its own time My thoughts can drift like distant background noise I don't have to hold it together I don't have to stay alert I am supported and I can drift It's okay to feel heavy It's okay to feel light I can feel like I'm floating I can feel gently carried The edges of effort dissolve The need to figure things out fades I can let the bed hold me I can let myself be held Sleep arrives in its own time and I don't have to help it Each breath takes me deeper Each exhale lets go I am floating I am supported I am safe If I drift back for a moment I can drift even further Nothing is required of me right now I can drift off to sleep whenever I like Nothing to solve Nothing to manage My whole system can switch off at its own pace I rest I release I drift
