Sleep Meditation

This track features a guided sleep meditation focused on helping the listener let go of the day rather than actively forcing themselves to fall asleep. Listeners are guided to visualize a warm, relaxing glow starting at their toes and systematically moving all the way up through their entire body to their head. The meditation emphasizes deep breathing and sinking further into the bed with each out-breath to induce a peaceful slumber.

Transcript

This is a sleep meditation. So if you can, Listen to it just as you're going to sleep. Or perhaps if you wake up. In the middle of the night and you're struggling to get back to sleep. And it's really about letting go rather than trying to sleep. So we're going to use the concept of a warm glow that we're going to systematically bring up our body. If that doesn't work for you, It can just as easily be a peaceful, Relaxing sensation. Okay! So start by getting really comfortable. Maybe in your usual sleeping position. And just feeling the weight of your body on the bed. Just tuning into those different connection points. Is probably one area that feels the heaviest. And feeling that support from the bed. And that sense of gravity. Bringing you down. And just setting the intention to as we breathe out. Just allowing our body to just sink into the bed deeper and deeper each time. Each time you breathe out, Just sinking deeper, Say by one millimetre each time. Okay, So starting with your toes. Just shifting your focus of attention. Whether that's all of your toes. Or just one by one. Just noticing where they are. Not space. I'm just imagining them being encompassed with a warm glow. We're going to move this sensation up your body. So now, Focusing on both of your feet. All of your foot including your toes. And your heels. Just bathed in that warm light. Feeling the heaviness. Just sinking into the bed. Letting everything go. And then that sensation is going to move up. Past your ankles. Your lower legs moving up your shin and your calf muscle all the way around. Just up to below your knee. As if there's a line just below your knee. Your legs, Your lower legs. And your feet and your toes. All just in this beautiful warm glow. Just bringing with it peace. And relaxation. Just letting go of any tension. Now, We're going to move this up. So past your knees. The thighs. Front and back. Moving up. To the top of your legs. So, From that line, The top of your legs. All the way down your legs and your feet and your toes, Just bathed in this warm, Relaxing glow. Feeling the connection with the bed. Your lower half. And just letting it sink in further. And now this warm sensation, Moving up. Past your pelvic area. Front and back. All the way up. To your belly button. As if there's a line. Around your body. And everything beneath that line. Your belly button. It's just bathed in this warm glow. Bringing with it peace. Just sinking into the bed Now moving up. Tummy New sides. New back. Moving up your torso. Past your heart. And your chest. And your upper back and sides. All the way to the bottom of your neck. And the tops of your arms. Just feeling that beautiful, Relaxing sensation. Letting any tension just melt away. And feeling yourself sinking deeper into the bed Just noticing your breathing here. The movement of your chest. Or your tummy. And now. And to your left shoulder. Just imagining this sensation. Moving onto your shoulder. Encompassing your upper arm, Elbow, Lower arm. Hands, Fingers, All the way down to your fingertips. And just noticing that connection with the bed. With your left arm. And just letting everything go. And now moving on to your right arm, So from the shoulder. Moving down to the upper arm. Press your elbow, Lower arm. Your hand, Fingers, Fingertips, All bathed in that beautiful warm glow. Bringing with it a sensation of peace. Feeling that connection. With the badge. That arm and hand as well. Now going back to your neck. So everywhere from your neck downwards is now bathed in this beautiful warm light. Just letting everything go. And moving your focus. To your neck. Just imagining. That warming sensation. Moving all the way up the neck front and back and sides and then continuing. Up the back of your head. And the top of your head and your scalp. I'm just bringing with it. Real sense of peace and relaxation. And the top of your forehead. Just really taking note to just relax that area. And your temples. Just imagining that warm light. All through your forehead, Your temples. Softening your eyes and their sockets. And your eyelids. Letting go of any tension in that area. Relaxing your jaw. The cheeks. And nose. Just allowing everything to soften. Your tongue and your mouth. Lips. Everything, Just filling with that warm golden glow. Your chain. All down your jaw. Where is. . . Now all of your head. Just feeling relaxed and soft. You're just breathing. And just feel the breath. Coming in through your nose or mouth. And then leaving to your nose and mouth. Widening your focus now. Taking all of your body. Just noticing. Have that warm glow. It's just created a sense of. . . Peace. Just allowing everything. To just settle. Sink more deeply into the bed Just letting go. Letting go. Into sleep. Just letting your body. Do what it has to do while you're sleeping. Regenerating those cells. Renewing so when you wake up and feel good and full of energy. Right now. Just letting go. Into sleep Remember with each out breath. Just sinking deeper. And deeper. Into the bed. Just breathing. And being. And sleeping.