Deep Sleep Meditation (3 Tools For A Deep Night's Rest)

*This meditation was for a deep sleep podcast I did but will work/is applicable for anyone. In it, I guide you through 3 elements to fall into a deep night's rest.

We start with a guided grounding exercise. Then, I share a calming, peaceful sleep story, followed by 1 hour of binaural music -- set specifically to a delta wave frequency (the only thing you need to know about that is it's scientifically proven to slow down your brain and allow you to fall into deeper sleep).

Rest well...

Transcript

Good evening and welcome to the Deep Sleep Podcast.

My name's Darius and I'm so grateful you and I get this time together.

In today's episode,

I have three elements curated here for you to help you gently,

Soothingly fall into a deep night's rest.

We're going to start with a gentle grounding exercise I will guide you through.

And then I have a calming,

Peaceful sleep story about a boy named Timothy.

And lastly,

There is one hour of binaural music set specifically to a delta wave frequency.

You don't need to know what any of that means.

All you need to know is the frequency of our last song will scientifically slow down your brain and allow you to fall into a deeper sleep.

Let's begin.

Let's settle into our beds tonight.

Just allow your body to arrive,

To land.

Take a moment to feel any part of your body that's making contact with your bed,

With your sheets.

Let's take a few deep breaths here.

Breathing in.

Just letting go of the day with our exhale.

Beginning to feel the weight,

The gentle weight of your body pushing down onto your bed,

Onto your mattress.

Feeling the stability of your bed.

The consistency of the ground beneath your bed.

In this moment,

In this place,

You are held.

You are safe.

And if your beautiful,

Curious mind is active,

That's okay.

That's what minds do.

We're going to lovingly invite any part of your mind,

Of your consciousness that's thinking about the past,

About this day that is now complete.

We're going to invite those parts of you into this present moment.

Thank you,

Mind.

Thank you for everything you helped me with today.

Thank you for your curiosity,

For your wonder,

For your imagination.

You,

Dear mind,

Are allowed to rest now.

You're allowed to go slower and slower.

You are allowed to sleep and recharge for a new day tomorrow.

And if there's any part in your body that's holding some tension,

We're very simply going to allow a gentle,

Warm softness to fall upon those parts.

Starting with your forehead softening,

Allowing any tension to melt away.

Your eyes,

Your ears,

Your neck.

Shoulders allowing them to drop gently.

Down your arms.

No part of you needs to hold anything now.

No need to brace.

You're allowed to let go.

You're allowed to let go.

You are allowed to let go with ease and comfort.

Allowing this warm softness to wrap around your back,

Your chest,

Like a warm hug from someone you love,

Someone you trust.

As you hug them,

You release and lighten.

Release and lighten.

This warm embrace,

This softening element that works down your stomach,

Down your heart,

Your chest,

Down your pelvic region,

Down your legs,

Down your knees,

Your shins,

Your ankles,

Your toes.

Imagining you are in a warm,

Protective bubble.

In this place,

You are so safe.

And there are elements beyond your consciousness that are healing you,

That are regenerating your cells,

That are recharging your mind,

Body,

And soul.

And as you continue to fall deeper and deeper into your dreams,

Into a restful night,

With your permission,

I'd like to share a sleep story about a boy named Timothy.

There's nothing needed for you here.

You can listen or you can fall asleep.

Take a nice deep breath here.

And letting it all go.

Once upon a time,

In a tranquil village nestled amidst rolling hills and meandering streams,

There lived a young boy named Timothy.

Timothy was a gentle soul,

His heart attuned to the quiet rhythms of nature and the soothing melodies of the world around him.

He dwelled in a humble cottage,

With his loving parents and his faithful companion,

Whiskers the cat.

As evening descended upon the village,

Casting a soft golden hue across the landscape,

Timothy would embark on his nightly ritual with a sense of serene anticipation.

With gentle care,

He would tend to his evening chores,

Tidying his room with a tender touch and preparing for the comforting embrace of sleep.

Once his tasks were complete,

Timothy would slip into his cozy pajamas,

The fabric soft against his skin,

And make his way to his bed.

There,

His mother would await him,

Her smile a beacon of love and comfort in the tranquil twilight.

With tender hands,

She would tuck him in snugly,

Ensuring he was cocooned in warmth and security.

As Timothy settled into bed,

He felt a sense of calm wash over him like a gentle wave lapping at the shores of his consciousness.

The room was bathed in the soft glow of candlelight,

Casting dancing shadows upon the walls that seemed to sway in time with the gentle rhythm of his breath.

Outside,

The world seemed to sigh in unison,

Releasing the worries of the day as it surrendered to the quiet embrace of night.

The gentle rustle of leaves in the breeze and the distant murmur of the stream outside served as a soothing backdrop to Timothy's evening rituals,

Lulling him deeper into a state of tranquil relaxation.

As he closed his eyes,

Timothy felt the weight of the day slip away,

Replaced by a sense of peace and serenity that enveloped him like a warm blanket.

He let his mind wander,

Drifting lazily through memories and dreams,

Each thought a soft whisper in the stillness of the night.

In the quiet of his room,

Timothy's thoughts turned to the wonders of the natural world that surrounded him.

He imagined himself strolling through sunlit meadows,

The grass soft beneath his feet,

And the air filled with the sweet scent of wildflowers.

He pictured himself sitting beneath the shade of the towering oak tree,

Its branches swaying gently in the breeze,

As he listened to the symphony of nature around him.

As he drifted deeper into the realm of sleep,

Timothy felt himself transported to a tranquil forest where ancient trees stood sentinel beneath a canopy of star.

The air was cool and fragrant,

Filled with the earthy scent of moss and pine.

He wandered along winding paths,

The soft earth cushioning his footsteps as he explored the hidden wonders of the forest.

In the distance,

He heard the gentle murmur of a stream,

Its crystalline waters shimmering in the moonlight like liquid silver.

Timothy followed the sound,

Drawn by its soothing melody,

Until he came upon a tranquil clearing,

A cave in the soft glow of starlight.

There,

He found a serene pond,

Its surface mere,

Smooth,

And unbroken,

Reflecting the beauty of the night sky above.

As he gazed into the depths of the pond,

Timothy felt a sense of calm wash over him,

Like the gentle caress of a summer breeze.

He watched as the stars danced upon the water's surface,

Their shimmering reflections swirling and twirling in a mesmerizing ballet.

Even as Timothy marveled at the beauty of the scene before him,

He felt a sense of peace settle over his soul,

Like the quiet embrace of a loved one.

In that moment,

He knew that he was exactly where he was meant to be,

Surrounded by the beauty and wonder of the universe.

And so,

The night passed slowly and peacefully,

With Timothy drifting in and out of dreams,

Each one more serene than the last.

And as dawn broke,

And the first light of morning began to filter through his window,

He woke up with a sense of calm and contentment,

Ready to embrace the new day that lay ahead.

Thank you for listening to my story about Timothy.

Maybe you are already asleep if you are.

I hope your sleep is deep and restful.

If your mind is still active and awake,

Not to worry,

Dear friend.

We have more calming music,

And specifically we are about to start our Delta Wave Binaural Track.

It's about an hour long,

And you don't need to do anything.

Just allowing the music to be heard by your ears,

By your brain,

Will do the work for you.

Thank you once again for joining me on the Deep Sleep Podcast.

My name is Darius,

And I wish you a deep,

Deep sleep.

Reviews

Loved 🥰 this ! Fell deep asleep until a thunder and lightning storm woke me ..yet I rolled over and fell back asleep. 😴 Ty!! Loved the last day of 30 day challenge which led me here. Bookmarked and recommended!

Thank you kindly Darius for this amazing meditation! I put it on repeat & fell asleep quickly, only woke up once & went right back to sleep. I recall having a intense dream and felt truly rested when I woke up! Definitely going to play this again!

I awoke in the middle of the night and this meditation (particularly the sound and pace of your voice!) had me back to sleep in less than 10 minutes. 😴 🙏🏼

I’m loving the sleep meditations! Thank you so much for all that you do, Darius 🙏🏼🩵

I’ve really fallen asleep 😴 asleep 💤💤🙌🏼🙏🏼🌍💤🦋💤🦋💤👏🏻👏🏻