Deep Rest Meditation: 3 Hours With Pink Noise

Dive into a peaceful night's sleep with this 3-hour guided meditation, enriched with the calming effects of pink noise. This journey blends pink noise with proven relaxation techniques—Awareness of Breath, 4-7-8 Breathing, and Relaxing Body Scan—crafted to loop seamlessly for uninterrupted rest.

Ideal for those waking in the night, allowing you to either re-engage with the guidance or simply let the soothing pink noise lull you back to sleep. Press play at bedtime and let the serene soundscape carry you into deep tranquility.

Transcript

Hey,

I'm Chibs Okereke and welcome to a unique sleep meditation,

Which is a first of its kind.

Tonight,

I'll be guiding you through a soothing journey to deep,

Restorative sleep.

You can begin this audio at bedtime and then allow it to play all through the night.

If this is your first time,

Please listen to my explanation for the next two minutes.

If you've been here before,

Feel free to skip forward.

As you settle in,

You're going to notice the gentle hum of pink noise in the background.

Pink noise is a special sound,

Similar to white noise but softer with a mix of high and low frequencies that have been shown to promote deep relaxation.

Pink noise is perfect for two reasons.

One,

It helps mask outside noise and distracting sounds.

And two,

It can create a calm atmosphere that helps you drift off to sleep and stay asleep.

Our journey tonight features three clinically proven meditation and breathing techniques designed to ease you into a peaceful state.

We'll do some awareness of breath,

Where you'll tune into the natural rhythm of your breathing.

Then we'll transition to controlled breathing,

Specifically the 4-7-8 technique,

Which has been described as a natural tranquilizer for the nervous system.

And finally,

We'll complete our cycle with a relaxing body scan.

We'll start from the feet,

Move to the head and then back down to the feet,

Gently focusing on each part of the body in turn,

Releasing tension and inviting serenity from head to toe.

Each meditation cycle takes about 45 minutes and will be looped,

So the sequence will continue through the night.

Each of the three techniques is relaxing and each technique promotes rest,

So if you do wake up,

It doesn't matter where in the sequence you find yourself.

And remember,

My instructions are just a gentle guide.

If your intuition takes you somewhere else,

Simply allow my voice to fade into the background.

If you find yourself in a wakeful state,

Perfect.

Enjoy that feeling of focus as you notice your body getting more and more relaxed.

And if you find yourself in a sleepy state,

That's perfect too.

Allow your unfocused self to gently drift away.

So find a comfortable position and allow my voice and the pink noise in the background to guide you to a night of deep,

Uninterrupted sleep.

This time is for you.

There's nothing left to do.

There's nowhere to be.

Allow yourself to let go,

Relax,

And embrace the tranquility of the night.

Let's get started.

If you've got anything to do after this,

You might want to set an alarm,

Just in case you drift off a little longer than planned.

But if you're using this to get to sleep,

Feel free to simply lay back,

Relax,

And enjoy the ride.

If your eyes are still open,

Feel free to gently close them.

We're going to start by engaging our relaxation response with some controlled breathing,

And then we'll move our attention into the body,

And we're going to scan through each part,

Noticing sensations as we go.

If we find any tension in any of the areas,

You have the option to soften those areas and let go along the way.

Okay,

Before we move on to the controlled breathing,

Let's begin by gently bringing our awareness to the breath.

Noticing the inhale,

Noticing the exhale.

And if the mind wanders,

Thinking about the day,

Worrying about tomorrow,

That's okay.

Thinking is what our minds do best.

As soon as you become aware that you're lost in thought,

Gently bring your awareness back to the breath.

Back to that next inhale,

And that next exhale.

And if the thought stays,

That's okay too.

Simply come back to the breath.

Feeling the body expanding as we breathe in,

And softening as we breathe out.

With each breath we take,

We get a little more relaxed.

There's nothing to do,

Nowhere to be.

Letting go of any pressure for anything to happen,

Just allowing the body to settle.

Now for the next minute or two,

We're going to do a controlled breathing technique called 4-7-8 breathing.

This breathing pattern is like a natural tranquilizer for your nervous system.

It can help prepare your body for rest,

Making it easier to relax and ease into sleep.

We're going to breathe in for a count of four,

Hold the breath for a count of seven,

And breathe out for a count of eight.

Now do what you can to stay with my count,

But make sure you don't force anything.

If it feels difficult,

Just breathe slowly and deeply in and out through your nose.

I'll count you through the first few breaths,

And then I'll leave you to find your own rhythm.

Okay,

So we're keeping the body relaxed as we breathe in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Breathing out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Breathing in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Breathing out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Breathing in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Breathing out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Okay,

Do a couple more breaths like this on your own,

And if this count feels too much,

You can always let go of the counting and just breathe slowly in and slowly out,

Keeping the breath easy and effortless,

Keeping the body relaxed as we breathe.

Okay,

Good.

So now you can let that go and allow the breath to return to normal.

Notice how the body's breathing now.

Is it breathing more slowly?

Perhaps a little deeper.

And if the mind wanders,

Thinking about the day,

Worrying about tomorrow,

That's okay.

Thinking is what our minds do best.

As soon as you become aware that you're lost in thought,

Gently bring your awareness back to the breath,

Back to that next inhale and that next exhale.

And if the thought stays,

That's okay too.

Just come back to the breath.

Feeling the body expanding as we breathe in and softening as we breathe out.

With each breath we take,

We get a little more relaxed.

There's nothing to do,

Nowhere to be.

Just letting go of any pressure for anything to happen,

Just allowing the body to settle.

Okay,

Good.

Now we're going to move our attention into the body and we're going to scan through it as we welcome a sense of relaxation.

If we find any tension in any of the areas,

We can feel free to soften those areas and let go along the way.

And my instructions are simply suggestions.

Feel free to follow them and you're also welcome to drift off to sleep any time you like.

We're going to start off at the feet and slowly move all the way up to the head.

Let's begin by bringing awareness to your left foot,

Letting it fall naturally to the side,

Letting go of tension.

Maybe you can feel where it's making contact with the mattress or with the sheets.

Focusing in on the toes of the left foot,

Allowing them to relax,

Allowing the sole of the foot to relax.

Noticing any sensations.

You might be feeling tingles or pulses.

Maybe there's no sensation.

Moving our awareness over to the right foot.

Focusing in on the toes,

Allowing the sole of the foot to relax.

Noticing sensations in the right foot and allowing it to relax.

And now we're going to scan through the body.

Don't worry if you get distracted.

That's just part of the relaxation process.

That's your mind letting go.

Just pick up on my instructions when you notice you've drifted off.

Moving our awareness into the left calf,

The right calf,

The left shin,

The right shin,

The left knee,

The right knee.

The left thigh,

The right thigh,

The left hamstring,

The right hamstring,

The left hip,

The right hip,

The lower back,

The left shoulder blade,

The right shoulder blade,

The left shoulder,

The right shoulder,

The left bicep,

The right bicep,

The left tricep,

The right tricep,

The right forearm,

The left index finger,

The middle finger,

The ring finger,

The little finger,

The back of the left hand,

Moving over to the right thumb,

The right index finger,

The middle finger,

The ring finger,

The little finger,

The back of the right hand,

Moving our awareness into the belly,

The solar plexus,

The left part of the chest,

The right part of the chest,

The collarbone,

The back of the neck,

The front of the neck,

Bringing our awareness into the jaw,

The roof of the mouth,

The nose,

The left cheek,

The left eyelid,

The left eyelid,

Bringing our awareness into the jaw,

The back of the neck,

The front of the neck,

The collarbone,

The left part of the chest,

The right part of the chest,

The solar plexus,

Moving our awareness into the belly,

Moving over to the right thumb,

The right index finger,

The middle finger,

The ring finger,

The little finger,

The back of the right hand,

The left thumb,

The left index finger,

The middle finger,

The little finger,

The back of the left hand,

The right forearm,

The left tricep,

The right tricep,

The left bicep,

The right bicep,

The left shoulder,

The right shoulder,

The left shoulder blade,

The right shoulder blade,

The middle back,

The left hamstring,

The right hamstring,

The right thigh,

The left knee,

The left shin,

Moving our awareness into the left calf,

Moving our awareness over to the right foot,

And now let's expand our awareness,

Moving our attention through the entire length of the body,

From the top of the head to the tips of the fingers and the tips of the toes,

Resting,

Letting go,

Allowing our body to find balance,

Enjoying this experience of relaxation and letting it sink deep into the body,

And now let's bring our awareness back to the breath,

Noticing that we don't have to make any effort to breathe,

The breath is simply the body breathing,

Feeling the body expanding as we breathe in and softening as we breathe out,

And notice how the body is breathing,

Is the breath a little softer,

Perhaps a little deeper,

Letting go of any pressure for anything to happen,

Just allowing the body to breathe.

Ok,

Before we move on to the controlled breathing,

Let's begin by gently bringing our awareness to the breath,

Noticing the inhale,

Noticing the exhale,

And if the mind wanders,

Thinking about the day,

Worrying about tomorrow,

That's ok,

Thinking is what our minds do best,

As soon as you become aware that you are lost in thought,

Gently bring your awareness back to the breath,

And if the thought stays,

That's ok too,

Simply come back to the breath,

Feeling the body expanding as we breathe in and softening as we breathe out,

With each breath we take,

We get a little more relaxed,

There's nothing to do,

Nowhere to be,

Just letting go of any pressure for anything to happen,

Just allowing the body to settle.

Now for the next minute or two,

We're going to do a controlled breathing technique called 4-7-8 breathing.

This breathing pattern is like a natural tranquilizer for your nervous system,

It can help prepare your body for rest,

Making it easier to relax and ease into sleep.

We're going to breathe in for a count of 4,

Hold the breath for a count of 7,

And breathe out for a count of 8.

Now do what you can to stay with my count,

But make sure you don't force anything,

If it feels difficult,

Just breathe slowly and deeply in and out through your nose.

I'll count you through the first few breaths,

And then I'll leave you to find your own rhythm.

Ok,

So we're keeping the body relaxed,

As we breathe in,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Breathing out,

2,

3,

4,

5,

6,

7,

8,

Breathing in,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Breathing out,

2,

3,

4,

5,

6,

7,

8,

Breathing in,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Breathing out,

2,

3,

4,

5,

6,

7,

8.

Ok,

Do a couple more breaths like this on your own,

And if this count feels too much,

You can always let go of the counting and just breathe slowly in and slowly out.

Keeping the breath easy and effortless.

Keeping the body relaxed as we breathe.

Good,

So now you can let that go,

And allow the breath to return to normal.

Notice how the body is breathing now.

Is it breathing more slowly?

Perhaps a little deeper?

And if the mind wanders,

Thinking about the day,

Worrying about tomorrow,

That's ok,

Thinking is what our minds do best.

As soon as you become aware that you're lost in thought,

Gently bring your awareness back to the breath.

Back to that next inhale,

And that next exhale.

And if the thought stays,

That's ok too,

Just come back to the breath.

Feeling the body expanding as we breathe in,

And softening as we breathe out.

With each breath we take,

We get a little more relaxed.

There's nothing to do,

Nowhere to be,

Just letting go of any pressure for anything to happen.

Just allowing the body to settle.

Ok,

Good.

Now we're going to move our attention into the body,

And we're going to scan through it as we welcome a sense of relaxation.

If we find any tension in any of the areas,

We can feel free to soften those areas and let go along the way.

Now my instructions are simply suggestions,

Feel free to follow them,

And you're also welcome to drift off to sleep any time you like.

We're going to start off at the feet and slowly move all the way up to the head.

Let's begin by bringing awareness to your left foot.

Letting it fall naturally to the side,

Letting go of tension.

Maybe you can feel where it's making contact with the mattress or with the sheets.

Focusing in on the toes of the left foot,

Allowing them to relax.

Allowing the sole of the foot to relax.

Noticing any sensations.

You might be feeling tingles or pulses.

Maybe there's no sensation.

Moving our awareness over to the right foot.

Focusing in on the toes.

Allowing the sole of the foot to relax.

Noticing sensations in the right foot and allowing it to relax.

To relax.

And now we're going to scan through the body.

Don't worry if you get distracted.

That's just part of the relaxation process.

That's your mind letting go.

Just pick up on my instructions when you notice you've drifted off.

Moving our awareness into the left calf.

The right calf.

Left shin.

The right shin.

Left knee.

The right knee.

Left thigh.

The right thigh.

The left hamstring.

The right hamstring.

The left hip.

The right hip.

The left shoulder blade.

The right shoulder blade.

The left shoulder.

The right shoulder.

The left bicep.

The right bicep.

The left tricep.

The right tricep.

The right tricep.

The left elbow.

The right elbow.

The right forearm.

The left thumb.

The left index finger.

The middle finger.

The ring finger.

The little finger.

The back of the left hand.

Moving over to the right thumb.

The right index finger.

The middle finger.

The ring finger.

The little finger.

The back of the right hand.

Moving our awareness into the belly.

The solar plexus.

The left part of the chest.

The right part of the chest.

Collarbone.

The back of the neck.

The front of the neck.

Bringing our awareness into the jaw.

The lips.

The tip of the tongue.

The nose.

The left cheek.

The left eyelid.

The top of the head.

The back of the head.

The forehead.

The left eyelid.

The roof of the mouth.

Bringing our awareness into the jaw.

The back of the neck.

The front of the neck.

Collarbone.

The left part of the chest.

The right part of the chest.

The solar plexus.

Moving our awareness into the belly.

Moving over to the right thumb.

The right thumb.

The right index finger.

The middle finger.

The ring finger.

The little finger.

The back of the right hand.

The left index finger.

The middle finger.

The back of the left hand.

The right forearm.

The left tricep.

The right tricep.

The left bicep.

The right bicep.

The left shoulder.

The right shoulder.

The left shoulder blade.

The right shoulder blade.

Middle back.

The lower back.

The left glute.

The left hip.

The right hip.

The left hamstring.

The right hamstring.

The left thigh.

The right thigh.

The left knee.

The left shin.

Moving our awareness into the left calf.

The right calf.

Moving our awareness over to the right foot.

And now let's expand our awareness.

Moving our attention through the entire length of the body.

From the top of the head to the tips of the fingers and the tips of the toes.

Resting.

Letting go.

Allowing our body to find balance.

Enjoying this experience of relaxation.

And letting it sink deep into the body.

And now let's bring our awareness back to the breath.

Noticing that we don't have to make any effort to breathe.

Breath is simply the body breathing.

Feeling the body expanding as we breathe in.

And softening as we breathe out.

And notice how the body is breathing.

Is the breath a little softer?

Perhaps a little deeper?

Letting go of any pressure for anything to happen.

Just allowing the body to breathe.

Okay,

Before we move on to the controlled breathing,

Let's begin by gently bringing our awareness to the breath.

Noticing the inhale.

Noticing the exhale.

And if the mind wanders,

Thinking about the day,

Worrying about tomorrow,

That's okay.

Thinking is what our minds do best.

As soon as you become aware that you're lost in thought,

Gently bring your awareness back to the breath.

Back to that next inhale.

And that next exhale.

And if the thought stays,

That's okay too.

Simply come back to the breath.

Just letting go of any pressure for anything to happen.

Feeling the body expanding as we breathe in.

And softening as we breathe out.

With each breath we take,

We get a little more relaxed.

There's nothing to do,

Nowhere to be.

Just letting go of any pressure for anything to happen.

Just allowing the body to settle.

Now for the next minute or two,

We're going to do a controlled breathing technique called 4-7-8 breathing.

This breathing pattern is like a natural tranquilizer for your nervous system.

It can help prepare your body for rest,

Making it easier to relax and ease into sleep.

We're going to breathe in for a count of 4,

Hold the breath for a count of 7,

And breathe out for a count of 8.

Now do what you can to stay with my count,

But make sure you don't force anything.

If it feels difficult,

Just breathe slowly and deeply in and out through your nose.

I'll count you through the first few breaths,

And then I'll leave you to find your own rhythm.

Okay,

So we're keeping the body relaxed as we breathe in.

2,

3,

4,

Hold.

2,

3,

4,

5,

6,

7,

Breathing out.

2,

3,

4,

5,

6,

7,

8,

Breathing in.

2,

3,

4,

Hold.

2,

3,

4,

5,

6,

7,

Breathing out.

2,

3,

4,

5,

6,

7,

8,

Breathing in.

2,

3,

4,

Hold.

2,

3,

4,

5,

6,

7,

Breathing out.

2,

3,

4,

5,

6,

7,

8.

Okay,

Do a couple more breaths like this on your own.

And if this count feels too much,

You can always let go of the counting and just breathe slowly in and slowly out.

Keeping the breath easy and effortless.

Keeping the body relaxed as we breathe.

Good,

So now you can let that go and allow the breath to return to normal.

Notice how the body is breathing now.

Is it breathing more slowly?

Perhaps a little deeper.

And if the mind wanders,

Thinking about the day,

Worrying about tomorrow,

That's okay.

Thinking is what our minds do best.

As soon as you become aware that you're lost in thought,

Gently bring your awareness back to the breath.

Back to that next inhale.

And that next exhale.

And if the thought stays,

That's okay too.

Just come back to the breath.

Feeling the body expanding as we breathe in,

And softening as we breathe out.

With each breath we take,

We get a little more relaxed.

There's nothing to do,

Nowhere to be.

Letting go of any pressure for anything to happen.

Just allowing the body to settle.

Okay,

Good.

And now we're going to move our attention into the body,

And we're going to scan through it as we welcome a sense of relaxation.

If we find any tension,

In any of the areas,

We can feel free to soften those areas and let go along the way.

And my instructions are simply suggestions.

Feel free to follow them,

And you're also welcome to drift off to sleep anytime you like.

We're going to start off at the feet and slowly move all the way up to the head.

Let's begin by bringing awareness to your left foot.

Letting it fall naturally to the side,

Letting go of tension.

Maybe you can feel where it's making contact with the mattress or with the sheets.

Focusing in on the toes of the left foot,

Allowing them to relax.

Allowing the sole of the foot to relax.

Noticing any sensations.

You might be feeling tingles or pulses.

Maybe there's no sensation.

Moving our awareness over to the right foot.

Focusing in on the toes.

Allowing the sole of the foot to relax.

Noticing sensations in the right foot and allowing it to relax.

And now we're going to scan through the body.

Don't worry if you get distracted.

That's just part of the relaxation process.

That's your mind letting go.

Just pick up on my instructions when you notice you've drifted off.

Moving our awareness into the left calf.

The right calf.

The left shin.

The right shin.

The left knee.

The right knee.

Left thigh.

The right thigh.

The left hamstring.

The right hamstring.

The left hip.

The right hip.

The left shoulder blade.

The right shoulder blade.

The left shoulder.

The right shoulder.

The left bicep.

The right bicep.

The left tricep.

The right tricep.

The left elbow.

The right elbow.

The right forearm.

The left thumb.

The left index finger.

The middle finger.

The ring finger.

The little finger.

The back of the left hand.

Moving over to the right thumb.

The right index finger.

The middle finger.

The ring finger.

The little finger.

The back of the right hand.

Moving our awareness into the belly.

The solar plexus.

The left part of the chest.

The right part of the chest.

Collarbone.

The front of the neck.

Bringing our awareness into the jaw.

The lips.

Tip of the tongue.

The roof of the mouth.

The nose.

The left eyelid.

The nose.

Bringing our awareness into the jaw.

The back of the neck.

The front of the neck.

Collarbone.

The left part of the chest.

The right part of the chest.

The solar plexus.

Moving our awareness into the belly.

Moving over to the right thumb.

The right index finger.

The middle finger.

The ring finger.

The little finger.

The back of the right hand.

The left thumb.

The left index finger.

The middle finger.

The little finger.

The back of the left hand.

The left tricep.

The right tricep.

The left bicep.

The right bicep.

The left shoulder.

The right shoulder.

The left shoulder blade.

The right shoulder blade.

Middle back.

The lower back.

The left glute.

The left hip.

The left hamstring.

The right hamstring.

The left thigh.

The right thigh.

The left knee.

The right knee.

Moving our awareness into the left calf.

Moving our awareness over to the right foot.

And now let's expand our awareness.

Moving our attention through the entire length of the body.

From the top of the head to the tips of the toes.

The tips of the fingers and the tips of the toes.

Resting.

Letting go.

Allowing our body to find balance.

Enjoying this experience of relaxation and letting it sink deep into the body.

And now let's bring our awareness back to the breath.

Breathing.

Noticing that we don't have to make any effort to breathe.

Breath is simply the body breathing.

Feeling the body expanding as we breathe in.

And softening as we breathe out.

Notice how the body is breathing.

Is the breath a little softer?

Perhaps a little deeper?

Letting go of any pressure for anything to happen.

Just allowing the body to breathe.

Ok,

Before we move on to the controlled breathing,

Let's begin by gently bringing our awareness to the breath.

Noticing the inhale.

Noticing the exhale.

And if the mind wanders,

Thinking about the day,

Worrying about tomorrow,

That's ok.

Thinking is what our minds do best.

As soon as you become aware that you're lost in thought,

Gently bring your awareness back to the breath.

Back to that next inhale.

And that next exhale.

And if the thought stays,

That's ok too.

Simply come back to the breath.

Feeling the body expanding as we breathe in.

And softening as we breathe out.

And with each breath we take,

We get a little more relaxed.

There's nothing to do.

Nowhere to be.

Letting go of any pressure for anything to happen.

Just allowing the body to settle.

Now for the next minute or two,

We're going to do a controlled breathing technique called 4-7-8 breathing.

This breathing pattern is like a natural tranquilizer for your nervous system.

It can help prepare your body for rest,

Making it easier to relax and ease into sleep.

We're going to breathe in for a count of four,

Hold the breath for a count of seven,

And breathe out for a count of eight.

Now do what you can to stay with my count,

But make sure you don't force anything.

If it feels difficult,

Just breathe slowly and deeply in and out through your nose.

I'll count you through the first few breaths,

And then I'll leave you to find your own rhythm.

Okay,

So we're keeping the body relaxed as we breathe in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Breathing out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Breathing in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Breathing out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Breathing in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Breathing out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Okay,

Do a couple more breaths like this on your own.

And if this count feels too much,

You can always let go of the counting and just breathe slowly in and slowly out.

Keeping the breath easy and effortless.

Keeping the body relaxed as we breathe.

Good.

So now you can let that go and allow the breath to return to normal.

Notice how the body's breathing now.

Is it breathing more slowly?

Perhaps a little deeper?

And if the mind wanders,

Thinking about the day,

Worrying about tomorrow,

That's okay.

Thinking is what our minds do best.

As soon as you become aware that you're lost in thought,

Gently bring your awareness back to the breath.

Back to that next inhale and that next exhale.

And if the thought stays,

That's okay too.

Just come back to the breath.

Feeling the body expanding as we breathe in.

And softening as we breathe out.

With each breath we take,

We get a little more relaxed.

There's nothing to do.

Nowhere to be.

Letting go of any pressure for anything to happen.

Just allowing the body to settle.

Okay,

Good.

Now we're going to move our attention into the body and we're going to scan through it as we welcome a sense of relaxation.

If we find any tension in any of the areas,

We can feel free to soften those areas and let go along the way.

And my instructions are simply suggestions.

Feel free to follow them and you're also welcome to drift off to sleep anytime you like.

We're going to start off at the feet and slowly move all the way up to the head.

Let's begin by bringing awareness to your left foot.

Letting it fall naturally to the side.

Letting go of tension.

Maybe you can feel where it's making contact with the mattress or with the sheets.

Focusing in on the toes of the left foot.

Allowing them to relax.

Allowing the sole of the foot to relax.

Noticing any sensations.

You might be feeling tingles or pulses.

Maybe there's no sensation.

Moving our awareness over to the right foot.

Focusing in on the toes.

Allowing the sole of the foot to relax.

Noticing sensations in the right foot and allowing it to relax.

And now we're going to scan through the body.

Don't worry if you get distracted,

That's just part of the relaxation process.

That's your mind letting go.

Just pick up on my instructions when you notice you've drifted off.

Moving our awareness into the left calf.

The right calf.

The left shin.

The right shin.

The left knee.

The left thigh.

The right thigh.

The left hamstring.

The right hamstring.

The left hip.

The right hip.

The left hip.

Middle back.

The left shoulder blade.

The right shoulder blade.

The left shoulder.

The right shoulder.

The left bicep.

The right bicep.

The left tricep.

The right tricep.

The left elbow.

The right elbow.

The left index finger.

The middle finger.

The ring finger.

The little finger.

The back of the left hand.

Moving over to the right thumb.

The right index finger.

The middle finger.

The ring finger.

The little finger.

The back of the right hand.

Moving our awareness into the belly.

The solar plexus.

The left part of the chest.

The right part of the chest.

Collarbone.

The back of the neck.

The front of the neck.

Bringing our awareness into the jaw.

The lips.

Tip of the tongue.

The roof of the mouth.

The nose.

The left cheek.

The right cheek.

The left eyelid.

The left cheek.

Bringing our awareness into the jaw.

The back of the neck.

The front of the neck.

Collarbone.

The left part of the chest.

The right part of the chest.

The solar plexus.

Moving our awareness into the belly.

Moving over to the right thumb.

The right index finger.

The middle finger.

The ring finger.

The little finger.

The back of the right hand.

The left thumb.

The left index finger.

The middle finger.

The little finger.

The left palm.

The back of the left hand.

The right forearm.

The left tricep.

The right tricep.

The left bicep.

The right bicep.

The left shoulder.

The right shoulder.

The left shoulder blade.

The right shoulder blade.

Middle back.

The lower back.

The left glute.

The left hamstring.

The right hamstring.

The left thigh.

The right thigh.

The left knee.

The left shin.

The right shin.

The right hamstring.

Moving our awareness into the left calf.

Moving our awareness over to the right foot.

And now let's expand our awareness.

Moving our attention through the entire length of the body.

From the top of the head to the tips of the fingers and the tips of the toes.

Resting.

Letting go.

Allowing our body to find balance.

Enjoying this experience of relaxation and letting it sink deep into the body.

And now let's bring our awareness back to the breath.

Noticing that we don't have to make any effort to breathe.

Breath is simply the body breathing.

Feeling the body expanding as we breathe in.

And softening as we breathe out.

And notice how the body is breathing.

Is the breath a little softer?

Perhaps a little deeper?

Letting go of any pressure for anything to happen.

Just allowing the body to breathe.

Ok,

Before we move on to the controlled breathing,

Let's begin by gently bringing our awareness to the breath.

Noticing the inhale.

Noticing the exhale.

And if the mind wanders,

Thinking about the day,

Worrying about tomorrow,

That's ok.

Thinking is what our minds do best.

As soon as you become aware that you're lost in thought,

Gently bring your awareness back to the breath.

Back to that next inhale.

And that next exhale.

And if the thought stays,

That's ok too.

Simply come back to the breath.

Feeling the body expanding as we breathe in.

And softening as we breathe out.

With each breath we take,

We get a little more relaxed.

There's nothing to do,

Nowhere to be.

Letting go of any pressure for anything to happen.

Just allowing the body to settle.

Now for the next minute or two,

We're going to do a controlled breathing technique called 4-7-8 breathing.

This breathing pattern is like a natural tranquilizer for your nervous system.

It can help prepare your body for rest,

Making it easier to relax and ease into sleep.

We're going to breathe in for a count of 4,

Hold the breath for a count of 7,

And breathe out for a count of 8.

Now do what you can to stay with my count,

But make sure you don't force anything.

If it feels difficult,

Just breathe slowly and deeply in and out through your nose.

I'll count you through the first few breaths,

And then I'll leave you to find your own rhythm.

Okay,

So we're keeping the body relaxed as we breathe in,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Breathing out,

2,

3,

4,

5,

6,

7,

8,

Breathing in,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Breathing out,

2,

3,

4,

5,

6,

7,

8,

Breathing in,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Breathing out,

2,

3,

4,

5,

6,

7,

8,

Breathing in,

2,

3,

4,

5,

6,

7,

8,

Breathing out,

2,

3,

4,

5,

6,

7,

8,

Breathing in,

2,

3,

4,

5,

6,

7,

8.

Okay,

Do a couple more breaths like this on your own,

And if this count feels too much,

You can always let go of the counting and just breathe slowly in and slowly out.

Keeping the breath easy and effortless.

Keeping the body relaxed as we breathe.

Good.

So now you can let that go and allow the breath to return to normal.

Notice how the body's breathing now.

Is it breathing more slowly?

Perhaps a little deeper?

And if the mind wanders,

Thinking about the day,

Worrying about tomorrow,

That's okay.

Thinking is what our minds do best.

As soon as you become aware that you're lost in thought,

Gently bring your awareness back to the breath.

Back to that next inhale.

And that next exhale.

And if the thought stays,

That's okay too.

Just come back to the breath.

Feeling the body expanding as we breathe in.

And softening as we breathe out.

And with each breath we take,

We get a little more relaxed.

There's nothing to do.

Nowhere to be.

Letting go of any pressure for anything to happen.

Just allowing the body to settle.

Okay,

Good.

Now we're going to move our attention into the body,

And we're going to scan through it as we welcome a sense of relaxation.

If we find any tension in any of the areas,

We can feel free to soften those areas and let go along the way.

And my instructions are simply suggestions.

Feel free to follow them,

And you're also welcome to drift off to sleep anytime you like.

We're going to start off at the feet and slowly move all the way up to the head.

Let's begin by bringing awareness to your left foot.

Letting it fall naturally to the side.

Letting go of tension.

Maybe you can feel where it's making contact with the mattress or with the sheets.

Focusing in on the toes of the left foot.

Allowing them to relax.

Allowing the sole of the foot to relax.

Noticing any sensations.

You might be feeling tingles or pulses.

Maybe there's no sensation.

Moving our awareness over to the right foot.

Focusing in on the toes.

Allowing the sole of the foot to relax.

Noticing sensations in the right foot and allowing it to relax.

And now we're going to scan through the body.

Don't worry if you get distracted.

That's just part of the relaxation process.

That's your mind letting go.

Just pick up on my instructions when you notice you've drifted off.

Moving our awareness into the left calf.

The right calf.

The left shin.

The right shin.

The left knee.

The right knee.

The left thigh.

The right thigh.

The left hamstring.

The right hamstring.

The left hip.

The right hip.

The left glute.

The left glute.

The left shoulder blade.

The right shoulder blade.

The left shoulder.

The right shoulder.

The left bicep.

The right bicep.

The right bicep.

The left tricep.

The right tricep.

The left elbow.

The right elbow.

The right forearm.

The left thumb.

The right index finger.

The middle finger.

The little finger.

The back of the left hand.

Moving over to the right thumb.

The right index finger.

The middle finger.

The ring finger.

The little finger.

The back of the right hand.

Moving our awareness into the belly.

The solar plexus.

The left part of the chest.

The right part of the chest.

Collarbone.

The back of the neck.

The front of the neck.

Bringing our awareness into the jaw.

The lips.

The nose.

Tip of the tongue.

The roof of the mouth.

The nose.

The left cheek.

The left eyelid.

Reviews

Súper!! 💐💐💐

Another great meditation by Chibs. So relaxing and calming!