Surrender Into Sleep

This beautiful guided sleep meditation will bring you into a deeply relaxed state so that you may surrender to sleep. This practice uses simple and effective techniques to help the body relax and calms the mind. A grounding breath practice brings in a sense of safety and when we are fully grounded our nervous system is able to let go. A body scan and simple visualization allow the body to go deeper into release. Soft binaural beats music invites you to fall asleep deeply as it fades slowly.

Transcript

Hello, My friends. This meditation uses effective practices that will help you relax your body, Calm your mind, And come into a deep, Restful night's sleep. Take a moment now and give yourself permission to surrender into sleep at any time during this practice. Just begin to stretch your body now. Really feel into your body as you stretch, Noticing what feels good. And even bringing forth a yawn. And as you're ready, Adjust your body until you're completely comfortable. Surrender into the support of the surface below your body. Feel the contact points between your body and the support. Now bring your hands one on top of the other to your heart space in the center of your chest. Allow yourself to come home to yourself, Experiencing this moment with your body and your breath. Take time to give yourself a sense of love and kindness. Let your heart know that you're ready to surrender. Now lower your top hand down to your pubic bone for a simple grounding breath practice. Our bodies feel safe when they're grounded. Take a moment and sense the area below the hand at your heart. Then lower your attention down to your root chakra, Which includes the pubic bone, The floor of the pelvis between the legs, The tailbone, Come down the legs to the soles of the feet, The soles of the feet. Now return your attention to your heart. Exhale, Inhale into your heart and down to the pubic bone. Pause while sensing the floor of the pelvis. Exhale down the legs and past your feet. Pause. Inhale into your heart and down to your pubic bone. Pause. Exhale down your legs and past your feet. Pause. Continue on your own pace, Inhaling into the heart and down to the pubic bone. Pause. Exhale down the legs and past the feet. Pause. Doing this a few rounds, Linger within the pause if it feels right, Noticing, Observing. Pause. Now release your breath and your hands, Getting even more comfortable. Now we will scan through your body with the intention of softening and surrendering to sleep. You have freedom to let go at any time. Bring your attention to the two lips touching. Part the lips slightly as you move your attention into your mouth. Experience the teeth and the gums. Invite the tongue to release downward. Sense the inner sidewalls of the mouth. Soft, Moist inner cheeks against the teeth and gums. Now move inside your head and find your inner ear canals. Trace the inner ears and move into the outer ears with a sense of exploring the folds and valleys of the ears. All the way down to the earlobes as if massaging the ears with your mind. Feel the skin behind your ears. Notice the skin in front of your ears. Notice the cheeks inviting the jaw to soften. Come up to the temples as if you're massaging there gently. Feel into the eyelids. Eyelids growing heavy now. So heavy. Eyes moving away from the eyelids. Both eyes sinking downward. All the skin around the eyes softening. Notice the eyebrows and that space between the eyebrows on the forehead. Relaxing. Releasing. Entire face now going slack, Softening and surrendering. Notice the scalp, All the tiny muscles under the hair. Sense the back of the head and down the back of the neck. Sliding all the way down the upper back to the shoulder blades. Feeling softness and surrender. Shoulders letting go. Sense the throat easing down the neck to the collarbones and the heart space. Move into the armpits. Entire chest relaxing now. Come into your shoulders and ease down both arms to the elbows. Moving down to the wrists and to the palms of the hands. The palms of the hands and fingers. Shoulders arms and hands. Soft and surrendering. Feeling your upper torso at your chest. Move into the middle torso at the low ribs and explore the navel, The waist. Sense the hips and everything between the hips at the pelvis. Feel the floor of the pelvis. Sensing now to the back body from the upper back. Sensing the middle back torso at the low ribs. And all the way down to the lower back, The sacrum and the tailbone. Other torso now front and back. Softening and surrendering. From the hips bring your attention to the muscles of the legs. All of the muscles of the legs letting go. Inviting release in the thighs, The knees, The shins and the calves. Down to the ankles, Feet and soles of the feet. Soles of the feet. Both legs relaxed and surrendering. Feeling the whole body now soft and open. Soften floating into a peaceful, Restful presence. Feeling into a dream state. Seeing a beautiful sunset over the ocean appear before you. Notice the vibrant colors in the sky, Softly marveling at the beauty before you. So peaceful and calm. Perhaps hearing the ebb and flow of the ocean waves as they move into and away from the shoreline. Waves moving in. Waves moving out. Noticing that the sun is dropping lower toward the horizon. More ease washes over you as you release and relax. The sun is getting even lower now. Letting go. Letting go. Letting go. Great ease as the sun disappears, Leaving you with a sense of complete peace and calm. Softness and surrender. Floating gently now. Breathing into a state of deep sleep.