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.
Tonight,
You're going to drift into a weightless sleep,
As you sink into your bed,
Deeper and deeper,
Until your body rests in calm,
Effortless,
Zero gravity.
I'm Chibzo Karake,
And welcome to this deep sleep meditation.
In a moment,
We'll begin by relaxing the body,
Then we'll bring gentle awareness to the breath,
And when everything is settled,
I'll count down from ten to zero,
Inviting that weightless feeling to arrive on its own,
So your whole system can switch off at its own pace,
And you can drift off to sleep whenever you like.
You may find your attention drifting without effort,
You may find the mind getting quieter all by itself.
You don't have to do anything perfectly tonight,
You can simply allow my voice to be there in the background,
Like a gentle guide,
While your nervous system does the real work of switching off.
And if you drift,
If you miss words,
If you don't remember much of what I say,
That's not a problem,
That's one of the signs that this is working.
By the end of this recording,
If you haven't already fallen asleep,
You'll be more than ready to drop into deep,
Restorative rest,
As gentle affirmations play softly in the background.
For now,
Taking a moment to get as comfortable as you can,
Adjusting your pillow,
Your blankets,
Your position,
Let anything that doesn't need to be here tonight move out of the way.
And if you need to set an alarm for the morning or put your phone on silent,
You can do that now,
So that there's nothing else you need to remember tonight.
And when you're ready,
You may allow your eyes to close,
Or simply let them become soft and unfocused.
If at any point you want to open your eyes,
Or move,
Or change position,
You can,
You're always in control.
And you can always choose whatever feels safest and most comfortable for you.
For now,
Notice the simple feeling of your body resting on the bed,
Notice the points of contact,
The back of the head,
The shoulders,
The hips,
The legs,
And the feet.
You don't have to scan in any particular order,
Just a gentle awareness of where your body is being supported.
And as you notice those points of contact,
You might begin to sense how the mattress is already doing all the work.
You are being held,
Completely,
Supported from underneath.
So there's nothing you have to hold up by yourself.
Taking a slow,
Comfortable breath in through your nose,
And letting it sigh out through your mouth or your nose,
Whatever feels easier.
No need to force the breath,
Just a slightly deeper inhale,
And a slower,
Longer exhale.
Again,
Breathing in gently,
And as you breathe out,
Imagining the weight of the day flowing out with the air.
Plans,
Conversations,
Decisions,
All of them can drift a little further away with each exhale.
One more time,
A soft breath in,
And a long,
Easy breath out.
Feeling just a fraction more settled,
A fraction more at ease.
You might begin to notice a natural heaviness in the body now.
The kind of heaviness that comes when you finally lay down after a long day.
Muscles that were working for you all day,
Starting to loosen,
To sag,
To melt.
And here is the shift we're moving towards tonight.
Because when the body feels held enough,
And heavy enough,
It can begin to do something surprising.
It can begin to feel lighter,
As if gravity itself is slowly turning down.
Not because you're trying,
But because your system knows it's safe.
I'm going to guide you further into that feeling,
Step by step.
As if the bed beneath you becomes a quiet launch pad,
And the weight of your body begins to fade.
Until it feels like you're resting in calm,
Effortless,
Zero gravity.
Imagine now that beneath you,
The mattress is becoming even softer.
As if it's learning the exact shape of your body,
And holding you perfectly.
Supporting every curve,
Every line,
So that no part of you is left working,
Or holding,
Or bracing.
And you might notice,
The more you let the bed hold you,
The less you need to hold yourself.
For a moment,
See if you can let your shoulders drop,
Just one small level,
Letting the jaw unclench,
Letting the tongue rest,
Letting the space around the eyes soften.
And if any part of you is still staying alert,
Still listening out,
Still keeping watch,
You don't need to get rid of that,
You can simply let it know,
Nothing needs fixing tonight,
Nothing needs solving,
The watch can be shared.
And now imagine that somewhere in the room,
There's a quiet dial,
A simple gravity dial.
You don't have to turn it,
You don't have to reach for it,
Just the idea of it is enough.
And as you continue to rest,
That dial turns down on its own,
At exactly the right pace.
At first,
Only slightly,
As if the need to resist gravity softens,
Just a little.
And the body can sink a little deeper,
A little more settled.
And then a little more,
Where the muscles loosen and the effort drains out,
In a way that feels almost automatic.
And as the need to resist gravity turns down,
You might notice something subtle,
It becomes harder to tell where your body ends and you may not even need to know.
The edges blur,
Not in a strange way,
In a soothing way,
As if your body is resting inside softness,
Instead of on top of it.
And whatever you notice or don't notice is completely fine.
And now,
As the dial turns down further,
You might have the sense that the bed is no longer just a bed.
It becomes a place where your whole system can stop working,
Where you're held so completely that effort can switch off.
And as effort eases,
You might sense your arms feeling a little distant,
Or your hands,
Or your feet,
As if they've stopped asking for attention.
There's nothing you need to do with them,
They can drift into comfort.
And as the dial turns down even more,
There may be a faint hint of lightness,
Not floating up,
Just less tied to effort,
Less pinned to the day.
And with each slow exhale,
It becomes easier to let your weight be carried,
As if the bed is perfectly balancing you,
So that you're held without any effort.
You might like to imagine that the dial turns down to almost nothing,
Barely any weight at all.
The body is still here,
Safe on the bed.
And at the same time,
There's that quiet inner sense of being suspended in calm stillness.
In a moment,
I'm going to guide you all the way down to zero.
Not quickly,
Not suddenly,
Just gently.
And if it feels nicer to fall asleep before then,
You can.
You don't have to stay with my words,
But if you like,
I'm going to offer you a simple way to drift even deeper now.
In a moment,
I'll count down slowly,
From ten to zero.
You don't have to follow every number,
You don't have to listen closely,
You can simply allow the numbers to come and go,
Like soft signals that your system can use to let that need to resist gravity turn down a little more with each breath.
Ten,
The bed beneath you is steady and soft.
And you may already sense how little you need to hold yourself.
Nine,
The bed holds you a little more.
And you can let yourself sink,
Heavier and calmer.
At the same time.
Eight,
The muscles in the face can let go.
The forehead,
The eyes,
The mouth,
All softening.
Seven,
Breathing in,
Gently.
Breathing out,
Slowly.
And with each exhale,
The day becomes more distant.
The edges of your body may begin to blur,
Not disappearing,
Just becoming less defined.
As if you're resting inside comfort,
Instead of on top of it.
Halfway down now.
And the morning can feel far away.
Nothing to prepare,
Nothing to manage,
Just this moment.
Balanced,
Resting.
Thoughts may slow,
Or tangle,
Or become dreamlike around the edges.
You don't have to tidy them,
The thoughts can drift through.
And fade.
Three,
The body may feel lighter.
Not floating up,
Just less tied to effort.
Less tied to the surface of the day.
If there's any part of you still staying alert,
Still listening out,
Still keeping watch.
You might thank that part,
For working so hard.
And you can let that part know.
The bed can hold you now.
The night can hold you now.
At least for a while.
One.
Almost at zero now.
Almost at that point where there is nothing left to do,
Nothing left to hold.
Only the simple feeling of being supported completely.
Zero.
And now,
You may allow the need to resist gravity to reach zero.
As if your whole body is resting.
In calm,
Effortless balance.
Weightless.
Quiet.
Safe.
Only as comfortable as feels right for you.
From here,
You don't need to follow my words at all.
You might drift in and drift out.
Or slip past them completely.
Your conscious mind is free to wander into dreams.
While the deeper part of you continues to rest.
In this calm,
Zero gravity stillness.
And any time you notice yourself becoming aware of my voice again.
You can simply let that awareness itself be a gentle cue.
To drift deeper.
And each time you drift back for a moment.
You can drift even further than next.
Back into the bed.
Back into stillness.
Back into that quiet balance.
Where effort stays at zero.
And nothing needs your effort.
If thoughts appear.
You don't have to push them away.
You don't have to follow them.
They can float through.
Like faint signals in the distance.
And then pass.
Without needing a response.
And if you find yourself checking.
Or listening out.
Or trying to stay slightly ready.
You can gently remind the system.
I am safe right now.
I can let the night carry this.
Because the bed is holding you.
The room is quiet.
And your body already knows.
How to switch off.
And how to let go.
From here.
There's no goal.
No finish line.
No perfect depth you have to reach.
There is only the simple experience.
Of being supported.
Balanced.
And free to disappear.
Into sleep.
And now.
These simple phrases.
Can drift softly.
Softly in the background.
You don't have to repeat them.
You don't have to remember them.
They can simply be there.
Like quiet signals.
For you to rest.
It's safe for my nervous system.
To switch off now.
My body is held.
Supported.
And carried.
I release the last traces of effort.
From the day.
The need to resist gravity.
Is turning down.
And my mind is going quiet.
Nothing needs my attention tonight.
I don't have to hold anything together.
The bed carries my weight.
I let go completely.
My breath is slow.
My face is soft.
My body is at ease.
I drift deeper.
And deeper.
With every exhale.
I breathe deeply.
And stay asleep.
Until it's time to wake.
The night is doing the work.
While I rest.
I'm not on duty tonight.
I'm safe to stop monitoring tonight.
I allow my body.
To feel heavy.
And then weightless.
Every exhale.
Dials the effort down.
A little more.
My thoughts can fade into the background.
The world can wait until morning.
Nothing needs my effort tonight.
Nothing needs my control tonight.
If I wake briefly.
I return easily to sleep.
My sleep is steady.
Calm.
Uninterrupted.
I drift deeper.
And deeper.
With every breath.
I rest in calm.
Effortless.
Zero gravity sleep.
It's safe for my nervous system.
To switch off now.
My body is held.
Supported.
And carried.
I release the last traces of effort.
From the day.
The need to resist gravity.
Is turning down.
And my mind.
Is going quiet.
Nothing needs my attention tonight.
I don't have to hold anything together.
The bed carries my weight.
And I let go completely.
My breath is slow.
My face is soft.
My body is at ease.
I drift deeper.
And deeper.
With every exhale.
I sleep deeply.
And stay asleep.
Until it's time to wake.
The night is doing the work.
While I rest.
I'm not on duty tonight.
I'm safe to stop monitoring tonight.
I allow my body to feel heavy.
And then weightless.
Every exhale dials the effort down.
A little more.
My thoughts can fade into the background.
The world can wait.
Until morning.
Nothing needs my effort tonight.
Nothing needs my control tonight.
If I wake briefly.
I return easily to sleep.
My sleep is steady.
Calm.
Uninterrupted.
I drift deeper.
And deeper.
And deeper.
With every breath.
I rest in calm.
Effortless.
Zero gravity sleep.
It's safe for my nervous system to switch off now.
My body is held.
Supported.
And carried.
I release the last traces of effort from the day.
The need to resist gravity is turning down.
And my mind is going quiet.
Nothing needs my attention tonight.
I don't have to hold anything together.
The bed carries my weight.
And I let go completely.
My breath is slow.
My face is soft.
My body is at ease.
I drift deeper.
And deeper.
With every exhale.
I sleep deeply.
And stay asleep.
Until it's time to wake.
The night is doing the work.
While I rest.
I'm not on duty tonight.
I'm safe to stop monitoring tonight.
I allow my body to feel heavy.
And then weightless.
Every exhale dials the effort down a little more.
My thoughts can fade into the background.
The world can wait until morning.
Nothing needs my effort tonight.
Nothing needs my control tonight.
If I wake briefly,
I return easily to sleep.
My sleep is steady.
Calm.
Uninterrupted.
I drift deeper.
And deeper.
With every breath.
I rest in calm.
Effortless.
Zero gravity sleep.
It's safe for my nervous system to switch off now.
My body is held.
Supported.
And carried.
I release the last traces of effort from the day.
The need to resist gravity is turning down.
And my mind is going quiet.
Nothing needs my attention tonight.
I don't have to hold anything together.
The bed carries my weight.
And I let go completely.
My breath is slow.
My face is soft.
My body is at ease.
I drift deeper.
And deeper.
With every exhale.
I sleep deeply.
And stay asleep.
Until it's time to wake.
The night is doing the work.
While I rest.
I'm not on duty tonight.
I'm safe to stop monitoring tonight.
I allow my body to feel heavy.
And then weightless.
Every exhale dials the effort down.
A little more.
My thoughts can fade into the background.
The world can wait until morning.
Nothing needs my effort tonight.
Nothing needs my control tonight.
If I wake briefly.
I return easily to sleep.
My sleep is steady.
Calm.
Uninterrupted.
I drift deeper.
And deeper.
And deeper.
With every breath.
I rest in calm.
Effortless.
Zero gravity sleep.
It's safe for my nervous system to switch off now.
My body is held.
Supported.
And carried.
I release the last traces of effort from the day.
The need to resist gravity is turning down.
And my mind is going quiet.
Nothing needs my attention tonight.
I don't have to hold anything together.
The bed carries my weight.
And I let go completely.
My breath is slow.
My face is soft.
My body is at ease.
I drift deeper.
And deeper.
With every exhale.
I sleep deeply.
And stay asleep.
Until it's time to wake.
The night is doing the work.
While I rest.
I'm not on duty tonight.
I'm safe to stop monitoring tonight.
I allow my body to feel heavy.
And then weightless.
Every exhale dials the effort down a little more.
My thoughts can fade into the background.
The world can wait until morning.
Nothing needs my effort tonight.
Nothing needs my control tonight.
If I wake briefly.
I return easily to sleep.
My sleep is steady.
Calm.
Uninterrupted.
I drift deeper.
And deeper.
With every breath.
I rest in calm.
Effortless.
Zero gravity sleep.
