Sleep Meditation (8 Hours)

Welcome to your Sleep Meditation, an 8 hour track designed to relax the body and mind and allow you to enter in to a restful space of sleep. This meditation uses a mindful body scan with graduated muscle relaxation, along with beautiful background music in a loop, and a repetitive matra of I Can Rest Now to lull you into sleep.

Transcript

Welcome to your sleep meditation today. My name is Shannon and I have the pleasure of leading you into a restful night of sleep. Taking a big deep breath in and out and noticing your surroundings today. Let's set you up for a beautiful night of sleep by dimming the lights, Laying down in your bed, Fixing your pillows to your most preferred space, And pulling the covers up over your body so that you can stay warm. I'm going to focus in the beginning on our breath and how it connects to the relaxation of our body. I invite you to draw a big breath into your body, Sending it all the way down to the soles of your feet. I can rest now. Your feet that carry you through life, That move you forward, That take steps, Give them permission to rest. I can rest now. Slowly and mindfully moving that breath and awareness up through your calves and your and again saying to yourself, I can rest now, Allowing all tension to melt down out of your body and into the space that you are lying on today. If it's helpful to you, Contracting the muscles in your lower leg and slowly letting them go. I can rest now. Bringing that beautiful breath up into your upper leg, Again tensing and letting those muscles melt. Breathing into the space of the hips and your pelvis, Giving your body permission to let go. I can rest now. Breathing up the length of your spine, Noticing how it makes contact with what supports your body. Slowly breathing in through your core and your stomach, Feeling the rise of your rib cage, Pulling that breath up into the space of your chest and your heart. I can rest now. Allowing that breath to travel across your shoulders, Creating a little bit of space, A little bit of softness. Your breath traveling down each arm and into your hands, Breathing into the space between your neck and your shoulder, And through your jaw, Letting your tongue come down to the floor of your mouth. Breathing into and relaxing all of the muscles in your face, The space behind your eyes, And finally out the crown of your head, Giving in to the surrender of rest, Letting your body melt down into your bed, And preparing for the most beautiful night of sleep. You are worthy of the rest. And here in this space, While you sink down and surrender to the rest, I wish you a beautiful night of sleep.