Guided Practice For Deep Sleep

This guided meditation is designed to bring you to a place of complete relaxation. You will be able to let go of all your worries and stresses and just sleep.

Transcript

This is a meditation designed to help you reach deep relaxing rejuvenating sleep.

All you have to do is lay in a comfortable position where you know that you won't be disturbed.

Allow the body to find a relaxed comfortable laying down position and we'll start the meditation.

Allow yourself to just focus on the breath.

Breathing in through your nose and breathing out through your mouth.

That's all you're gonna do right now is just focus on your breath.

Nice deep breath in through your nose and breathing out through your mouth.

Taking the breath nice and deep and as you breathe in focus on filling the lungs,

The stomach,

All the way down your legs,

All the way down to your toes.

So the breath is going all the way through your body and then release.

Last time nice deep breath in,

Breathing in through your lungs,

Your stomach,

Down your legs,

All the way down to your toes.

Hold it and release.

Resume in a normal breath now.

You're gonna let go of any thoughts from your day so far.

How you'll do that is allow the thoughts that pop into your mind to be present but don't attach to the thoughts.

Don't give the thoughts any energy.

Just allow the thoughts to drift away just like they were drifting away on a wave in the ocean.

They come in,

You acknowledge them and then you let them go out on the tide.

Just let them go out on the wave and release the thought.

Do that with any thoughts that come to mind throughout this whole meditation.

Don't fight them,

Just allow them to be present.

Be aware of them and then release them.

Right now you're gonna take all of your focus and attention down into your feet.

You think about the bones and the muscles in your feet.

Just try and mentally acknowledge any sensations that you feel in the feet.

You may feel a slight tingling sensation.

You may feel warmth in the feet or the feet may feel cool.

Just put all of your focus and attention right there on your feet and tell your feet to relax.

As you breathe in,

You breathe in relaxation and as you breathe out you start to release any tension,

Any stress,

Anything in the body that doesn't need to be there.

You exhale and let go.

Breathe in relaxation and breathe out and release tension.

Starting to get really comfortable in your lying down position,

Whether that's on the couch,

On the floor or in bed ready for your sleep.

Just acknowledge that the body is starting to get heavier and it's starting to become more relaxed.

Allow the relaxation feeling that you have in your feet and any kind of tingling sensation.

Allow that to build,

Get stronger and slowly move up into your ankles.

All time just breathe and relax.

Thinking about the bones and the muscles in your ankles.

Moving up into your calf muscles and the lower legs.

Allow the lower legs to just relax.

Allow those muscles to just let go and relax.

Breathe and allow the body to sink deeper and deeper into your bed.

Moving up into your knees.

Think about the bones and the muscles in your knees and see them letting go and relaxing deeper and deeper.

Think about your thighs and the strong muscles in your thighs and allow those thigh muscles just like an elastic band tightly wound up.

Imagine the thigh muscles being released so they can become softer and longer.

Becoming heavier and heavier.

Very,

Very relaxed.

Moving into your hips and the bones and the muscles in your hips.

At this point in your relaxation I'd like you to involve your mind.

We're going to take your mind and your body on a very peaceful relaxing journey.

Instead of being laying in your bed or on the ground I'd like you to start to imagine that you're laying in a very,

Very quiet park.

You're outdoors.

If you look up you can see the sky above you.

Keeping your eyes closed the whole time you can see the sky by using your mind and your imagination.

It's a beautiful blue sky.

Very,

Very clear.

It's big white fluffy clouds.

It's a very,

Very calming peaceful day and you're laying on the grass feeling the sun shine down on the whole body.

The sun helps you warm every muscle.

Melting away any tension,

Any stress that you have.

You can feel it literally melting under the golden sunlight.

You just breathe and relax.

You can hear children playing in the background.

You can hear the birds in the sky and if you look up overhead you can see the branches of a glorious oak tree that you're laying underneath swaying slightly in the wind.

You can hear the leaves moving.

It's like your special place.

As you lay here you have no worries,

No stress,

No responsibilities.

It's just you in your peaceful relaxed place.

Focus on your body again.

Allow yourself to feel the grass underneath your fingertips,

Underneath your body and as we go up from your hips,

Gonna think about relaxing your heart.

Slow your heart down and allow it to relax at a very comfortable pace.

60 beats a minute just like the earth.

You and the earth are becoming one as you lay here and relax.

See if you can zone your thoughts and your imagination into being able to feel your heartbeat within your body.

Bump,

Bump,

Bump,

Bump,

Bump.

Breathe and relax.

Relax your lungs,

Your intestine,

All of your organs are working perfectly well.

Everything is happy,

Everything is healthy and you can be at peace and relax.

Relax your shoulders and across your chest,

The muscles across your chest.

Notice as you breathe in and then release the breath,

The whole body seems to sink deeper and deeper into the earth.

Relaxing the muscles at the back of your neck and across your shoulders.

Breathe and let them get warm,

Let them get softer,

Let your whole neck and shoulders relax.

Take that relaxation sensation and allow it to slowly flow down from your shoulders down into your elbows,

Trickling slowly down into your wrists,

All the way down to the very tips of your fingers.

Your arms are now very,

Very relaxed.

Now focus on your head,

Your heavy head that you have to carry and hold up all day.

Right now you can just let go and release your head.

Allow your head to sink deeper and deeper into the grass.

Very,

Very heavy head.

Now you can just enjoy the fact that you can let go and release and completely relax your head.

Now you should notice that because your whole body is very,

Very relaxed,

You start to get the sensation that you could just float away up into the clouds.

Your legs,

Your arms,

Your torso,

Your head,

Everything is so relaxed that you could very easy just let yourself rise up off the grass very slowly,

Just as if you had balloons attached to your arms and your legs.

You're gonna slowly rise up off the ground,

Allowing your body to feel completely weightless.

This is very,

Very easy.

Takes no effort at all to start to fly slightly higher and higher.

Rising up so that you're looking down on the grass and looking down on the tree.

Rising up so you can see the children playing over there in the park,

Allowing yourself to completely let go.

Rising higher and higher.

Notice how your body is starting to feel this very strong feeling of freedom.

Completely open to its surroundings.

No weight,

No worries,

No stress.

Just you completely relaxed,

Floating higher and higher up now so that you're floating right there in the clouds.

And as you lay here in the clouds,

This is as high as we need to go today.

Everything that you need is right here with you in the clouds.

Feel the complete peace that you feel throughout your whole body as you float up here in the empty sky.

Just breathe,

Enjoy and relax.

Know that here in this place,

The mind,

The body and your spirit are completely aligned.

Here as you are expansive,

Your awareness becomes more expansive.

Just like the people,

The trees,

The cars,

The houses are very,

Very,

Very small down below.

So are all of your stresses and all of your worries.

Here you can see the reality of your life and know that no matter what is happening in your life currently,

It will always be there to be managed and assessed in the morning.

Right now here in this moment,

All that you should do is let it go.

Just like the people and the houses and the trees are small,

On the bigger picture of things so are your problems.

You still have breath,

You still have life,

You have a body,

You have your health.

See that as your abundance.

See your problems as something that you can fix in the morning.

Right now you're going to allow yourself the pleasure of a good night's sleep.

Right now you know in your conscious and your subconscious mind that there's nothing that you can do in this moment.

So you may as well let it go.

Let your worries melt away into the clouds.

Breathe and relax.

Tomorrow is a new day.

Tomorrow you will be rejuvenated,

Rested,

Full of energy and ready for a brand new day and whatever that brings to you.

Because right now all you have to do is sleep.

Go to sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

You're giving yourself permission to relax and sleep.

Reviews

You did great on this meditation never fails to make me calm or fall asleep! Keep up the good work :))

Omg, Cory, your the best! I fractured my arm this morning and I got so worried about it until my brother suggested one of your meditations would work and I tried this one… it sent me straight off to sleep and I’m the morning, while reading my book on the hospital, I was like “you’ve done me so much” Thank you, Cory

The next day: i love you, Cory

Very calming and soothing and helpful to fall asleep with ease

Very good I fell asleep halfway through, very calming

Awesome Cory I fell asleep so quickly and had probably the best sleep I've had for a while bc October has. Been very overwhelming and stressful so thank you 😊❤

I fell aspleep immediately, thank you for this lovely meditation 🩵

needed desperately to get some sleep, listened & followed along then got some sleep 10/10 would do again 😂

Out of every meditation I have listened to this on Insight Timer this one by far was the most relaxing. I enjoyed it. Thank you!

-Isa

Wow!! I slept soundly all through the night! I usually have to do another sleep meditation as well but not last night. Thank you!

I was struggling to sleep, but when I started this meditation it got me asleep in minutes, Thank you Cory!

I find myself smiling as you guide. Wonderful and patient.

Great voice, recording with layered mouth sounds, asmr

Really good fell straight to sleep in about 5 minutes! Congratulations on 3.7 million views on it as well! Well done on taking on a new style of meditation that isn’t a story too!

From Finn XXX

P.S. When will Kitty come downstairs to make part 2

Really helped unwind from a pang of anxiety during the night and resulted in a lovely rest

I don’t know how much of this I actually listened to, it certainly gave me a deep sleep. Didn’t stir all night.

I only heard the first few moments. I was asleep in no time! Thank you.

Beautiful and relaxing, lovely peaceful meditation. Such a calming voice

Always my favorite soothing voice to knock me out at night for bed!

Had a restless night and right before my alarm was to go off for work I woke up again. I put this on and drifted back to sleep and woke up feeling so rested. Loved this. ♡

Thank you for this! I especially benefited from your guidance on letting a thought pass through.