Guided Meditation for Relaxation & Insomnia

This guided meditation is specifically created for those needing to relax at the end of the day and for those finding it difficult to go to sleep.

Transcript

This guided meditation is specifically designed to relax the body prior to going to sleep and to help with insomnia.

Prior to starting this meditation,

You should be in your bedroom,

Turn off all the lights,

Making sure your glasses are off,

And start out by lying on your back.

If you experience any tension or discomfort in your lower back,

Put a pillow underneath your knees.

And then let's close our eyes and begin.

So right now,

Bring your arms out to the sides and take a nice deep breath in through the nose,

Breathing in fully,

Expand the lungs,

And then tense,

Tense,

Tense,

Everything tense,

Everything up in your body,

Your face,

Your hands,

Your feet,

Your legs,

Everything tense,

And then opening the mouth,

Let it go.

Take a couple nice relaxing breaths here.

Begin to surrender and allow yourself to sink down into the bed.

We're going to do that a few more times.

So a nice deep breath in through the nose.

Holding the breath in tight,

Tight,

Tight,

Tight,

Everything tight,

Your toes,

Your hands,

Your face,

Everything tight,

Tight,

Tight,

And letting go.

Relax,

Release,

Surrender.

You're breathing naturally,

Not forcing.

And one more time,

Nice deep breath in,

Tight,

Tight,

Tight,

Tight,

Everything tight and tense,

Everything up,

And then letting go.

Completely surrendering,

Knowing that you're being supported,

Feeling the backside of your body sinking down into your bed.

Really breathe naturally,

Not forcing,

Not controlling.

And now bring your arms into a comfortable position for you.

So any way that's comfortable for you,

Bring your hands,

Your arms,

Maybe bringing them either out to the side or for some people,

It actually works better to have them resting on the hip area or maybe on your belly or maybe in your heart center.

Just find some place for your hands and the arms to be completely relaxed,

Whatever works for you.

And continue to breathe naturally.

As you inhale,

Follow that breath in and feel the sensations that arise inside the body with that inhalation,

The subtle movement of the lungs,

Maybe the belly.

And feel the subtle sensations of the exhalation.

Mouth is closed,

Maybe feeling a little of the breath coming out of the nose,

Feeling the lungs contract.

The eyes are closed,

The breath is relaxed.

Relax your face,

Remove all facial expression.

Drop the eyes down into their eye sockets and release and let go of any tension in the forehead,

The brow.

The cheeks are relaxed.

The jaw is relaxed.

Notice there's a slight separation of the teeth and the tip of the tongue is on the upper palate.

Continue breathing in and out through the nose,

Not forcing or controlling.

The ears are relaxed.

And moving the head a little bit from side to side,

Just loosening up the neck a bit.

Moving the shoulders just a bit,

Make sure that the shoulders are nice and relaxed.

Feel the backside of the shoulders sinking down into your mattress.

If you need to adjust in any way,

Do so now.

Maybe there's an adjustment of the head on the pillow or maybe there's an adjustment of the hands.

Again,

Check in.

Make sure the hands and the face,

The neck,

Your shoulders are nice and relaxed.

Bring your attention back to your breath.

And feeling the subtle sensations of the inhalations and exhalations.

Noticing how the body moves with the inhalation.

And noticing how the body moves with the exhalation.

These subtle little movements.

And maybe moving and adjusting again in the lower back and the legs.

If there's any adjustment that needs to be made in order for you to completely let go and surrender,

Do so now.

Allow the lower back and your hips to sink down into the bed.

Letting go.

Releasing any tension in your thighs,

The knees.

The calves are relaxed.

Relax your ankles if you need to move the ankles just a bit.

Loosen up and create a little bit more space in that joint,

Do so now.

Relax the feet.

Relax your toes.

Bring the attention back to your breath.

And as you breathe in,

Maybe think to yourself,

I am breathing in.

And as you exhale,

Maybe saying to yourself,

I am breathing out.

Do this with each inhalation and exhalation.

Bringing all your attention to the breath.

Not forcing,

Not controlling.

Simply watching the inhalation.

I am breathing in.

And watching the exhalation,

I am breathing out.

And now with each inhalation,

Simply saying to yourself,

In.

And with each exhalation,

Saying to yourself,

Out.

In.

Out.

In.

You're focusing on your breath.

Witnessing.

Observing.

Letting go.

Surrender.

If the mind begins to wander,

Simply bring the attention back to your breath.

And saying in on the inhalation,

Out on the exhalation.

And with each exhalation,

Saying to yourself,

Out.

In.

Out.

In.

Out.

In.

And now again,

Notice your body.

Are you relaxed?

There's any way in which you need to move your body in order to relax and to surrender,

Do so now.

This includes moving yourself over to maybe your right side.

Coming to your right side activates your parasympathetic nervous system.

Find a position that works for you to totally relax,

To surrender and let go.

Back in with the feet,

The legs,

The back,

The shoulders,

The arms,

The hands,

The neck,

The head,

The face.

Your entire body is relaxed.

And simply listen to the music.

If thoughts come into the mind,

Step back.

Bring the attention back to your breath.

Saying to yourself in on the inhalation,

Out on the exhalation.

Sweet dreams,

My friend.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

In.

In the in in in in in in in in in in in in in

Reviews

This is a good ie I like the sutelness of the the tencing up and letting it go sinks you into relaxation and closes to rest. I just got a peocedure that cured my 3 year of total insomnia. Sleep isn’t a gift to me anymore and it a god given gift with grateful help froom teacher’s on this app. Excuse my English I cannot see what Im writings

Thank you
Excellent meditation

The best sleep meditation there is.

Excellent stepdown transformation. 😌

Passed out.... Ty

It is helpful in getting one to relax sufficiently to fall asleep when stressed.

Works every time! I've never heard the end and I'm finally sleeping through the 3 am hurdle. Thank you!

I'm asleep before it ends! Perfect 😴

Zzzzzz.....Thank you!

Lovely. Thank you

Great! Fell right asleep

Took 3 listens, yet helped my mind and body at an extremely difficult time.

Awesome! I have a really hard time falling asleep! I only remember the 3rd tense up stretch and then I must've went straight to sleep which is amazing! I am definitely bookmarking this! 5 stars!

Five stars for the words but the music was pure torture. I beg you to re-record this without the music

Excellent practice thank you

Thanks for meditating with me

Good. I liked the music at the end. Drank too much coffee late in the evening, so couldn't go to sleep, listened to this all the way through. But its definitely relaxing.