Deep Sleep Meditation & Prayer

Sometimes the thoughts flash across our minds like headlines and all we want to do is sleep. Thoughts of, 'This or that thing we have to do tomorrow,' 'the thing we said or didn't say,' or whatever situation our brain is busying itself with as we get prepared to rest. In this meditation we do a quick body scan to identify points of tension and pressure in your body, we do some breath work to lead us into visualization, and finally, we will end with a prayer. Press play and fall asleep.

Transcript

There is a call to rest.

Our bodies beckon us to go into our spirits,

Breathe ease into our bones,

And allow our souls to be replenished.

If you're anything like me,

There are times when I struggle to sleep.

Whether it's there are a million other things I want to do or need to do,

Or I'm anxious,

Or I'm thinking about this thing or that thing.

Either way,

There can be so many different things keeping us up at night.

Whether it's the grief of the day,

The grief of life,

The grief of missed opportunity,

The excitement,

The fear.

Let's call those feelings in to the forefront of our mind and give them the attention that they have been craving.

I want you to take a deep breath into your belly for four seconds.

So one,

Two,

Three,

Four.

Now hold your breath for one,

Two,

Three,

Four,

Five,

Six.

Now breathe out for one,

Two,

Three,

Four.

Let's return your breath to normal.

Before we give our emotions,

Our thoughts,

And all of the things that want our attention,

The attention that it needs before we can get our rest,

Let's give our body a scan.

And let's find those places of tension.

And you can start at your toes.

I want you to squeeze your toes as tight as you can.

And as you squeeze your toes,

Just take a deep breath in.

It doesn't matter how long you're breathing.

Breathe at whatever rate is comfortable for you as you're resting,

As you're going to sleep,

As you're winding down.

But just make sure that you're breathing into your belly and that those breaths are deep.

I want you to work your way up to your ankles and your calves and squeeze those on your next inhale.

Squeeze them,

Squeeze them,

Squeeze them,

And then release on your exhale.

I hold a lot of tension in this area.

So let's just do it again.

Let's squeeze our calves for three seconds and let's release,

Letting all that tension go.

Then I want you to work your way up to the back of your thighs,

Your inner thighs.

And I want you to squeeze them,

Squeeze your booty if you need to.

Yes,

Not if you need to,

You do need to.

Squeeze your booty,

Squeeze those muscles,

Hold those muscles,

Hold that tension,

Hold that tension,

Hold that tension and let it go.

And take a deep breath in.

We sit down a lot,

We sit down a lot,

We walk a lot.

Let's squeeze our booties again.

Let's breathe in and squeeze,

Squeeze,

Squeeze,

Squeeze,

And let it all go.

I want you to work your way up to your core and I want you to tighten your core.

Squeeze your tummy,

Squeeze your tummy,

Squeeze your tummy,

And let it go.

Let's do it again.

When I'm anxious,

When I'm thinking about a lot,

All of that tension tends to live in my stomach,

My power center,

Or some would say my solar plexus chakra.

So let's give that another squeeze.

And this time we're going to take a inhale for five seconds and squeeze for that entire five seconds.

So let's breathe in for one,

Two,

Three,

Four,

Five,

And release all that tension in your stomach.

Just feel it letting go.

And I want you to work your way up to your arms,

Your chest,

And your shoulders.

And on this next inhale,

I want you to squeeze all of those parts in as tight as you can.

So let's squeeze them for let's say seven seconds.

Let's breathe in for one,

Two,

Three,

Four,

Five,

Six,

Seven,

And exhale.

Let all that tension go.

And let's go to our neck.

Now I don't know if you can squeeze your neck.

I don't know how to squeeze my neck,

But just roll it around.

Give it a gentle roll.

Work out any kinks that you have in your body.

And now I want you to scan your entire body.

Look for other areas of tension.

Look for areas where you're holding on to something.

And when you find it,

Find it.

Acknowledge it.

And then squeeze it for as long as you need to.

And let it go.

If at any point during this meditation you find yourself tense or needing to relieve some tension,

I encourage you to squeeze and let go.

If you need to adjust the position that you're in as you're falling asleep,

Please adjust.

Your comfort is the most important thing.

Your relaxation is the most important thing in this moment.

On your next exhale,

I want you to begin to let a image flood into your mind.

I want you to start to picture yourself in the most comfortable living room ever.

I want you to picture the colors on the wall,

Whatever color makes you feel peaceful,

Whatever color reminds you of dreams,

Of rest.

Are there flowers in the room?

Plants?

Fill in the decorations.

And now I want you to picture the couch in the room.

This is the most comfortable looking couch you have ever seen.

I want you to picture the color of the couch,

The shape of the couch.

And the couch is just the perfect size to fit you,

Your body,

For you to lay out and stretch and watch TV until you fall asleep.

Before you take a seat on the couch,

I want you to picture yourself grabbing a blanket.

It could be a thick blanket or a thin blanket,

Whatever feels good for you.

But this blanket represents security.

It represents comfort and protection from nightmares.

It represents warmth.

It represents a nice,

Warm companion as you ease your way into sleep.

As you sit on this most comfortable couch ever,

I want you to picture yourself turning on the TV.

But you notice this isn't any regular TV.

You don't see channels or movies or shows.

All you see are headlines.

Not just any headlines,

Though.

These are your thoughts.

As a thought pops up,

It appears on the TV like a headline.

As a worry pops up,

It appears on the TV like a headline.

As plans pop up that you have to do tomorrow pop up,

They also appear on this TV.

Whatever thoughts,

Needs,

Or concerns flood into your mind,

I want you to picture them coming across your TV screen.

And each time a new thought comes,

Just acknowledge it.

Interesting.

You don't have to give everything your power,

Everything your emotional energy,

Not in this moment as you prepare for rest.

But the best thing is to acknowledge them as they come.

Because I've found the more that you try to resist looking at something,

Or experiencing an emotion,

The more it is right there popping up back in your face.

So I want you to allow yourself to just look at these headlines.

If it's a feeling that comes up in your body,

I want you to take a deep breath and just breathe through it as you continue to look at these headlines.

I want you to make sure that you're breathing deep into your belly,

Deep into your belly.

I want you to give space to your thoughts to feel heard and seen just for a second before we go to sleep.

Take a deep breath in,

Filling up your belly.

Allow the relaxation to flood into every bone into your body as the space between headlines lengthens or speeds up.

I want you to picture affirmations.

The affirmations of,

I am at home in my body.

I am safe in my mind.

And I am reclaiming my dream time.

Again,

Those affirmations for tonight are,

I am at home in my body.

I am safe in my mind.

And I am safe in my mind.

And I am reclaiming my dream time.

I want you to picture yourself pulling the cover closer over your body.

You lean over and lay down on a pillow or just the couch itself.

But I want you to picture yourself winding down.

You're still paying close attention to the TV screen,

Giving your thoughts the attention that they want in this moment,

But also winding down and relaxing.

I want you to picture yourself in the current sleeping position that you're in,

Or you can picture yourself in a more comfortable or nurturing fetal position to just remind yourself that you truly are safe in this moment,

That you truly are at home in this moment.

In this meditation,

You can relax.

You can breathe.

You can trust me to keep the nightmares away.

In this moment,

Under my voice,

You are safe.

Affirm to yourself,

I am safe.

I am protected.

I want you to take another deep breath into your belly,

Breathing into your belly for four seconds.

So let's breathe in for one,

Two,

Three,

Four.

And I want you to hold your breath for one,

Two,

Three,

Four,

Five,

Six,

And breathe out.

If there are any places in your body where tension lies,

Just remember to give it a squeeze.

As the headlines continue to slow down,

The room around you begins to get dimmer.

Your eyes feel heavier and you're still giving your thoughts the attention they deserve,

But they're easing up now.

The headlines are not coming as frequently.

The affirmations are coming much quicker now.

You see more affirmations than you do thoughts.

The affirmation,

I am at home in my body,

I am safe in my mind.

I am reclaiming my dream time My dream time is a guide and a mantra that will stick in your subconscious and stick in your bones as you ease into sleep.

I am at home in my body,

Declaring that your body is a safe space,

Is a place where you can come for rest,

Where you can come for relief,

Where you can come home,

And that you are safe in your mind.

That even though sometimes we think about things we don't want to think about,

Or think about things when we don't want to think about things,

That your mind can still be your safe space,

Even if just for the duration of a meditation.

I am reclaiming my dream time to reclaim the moments of rest that have been taken by anxiety,

By what ifs,

By worries.

In this moment we are reclaiming that rest,

That time,

And giving it back to ourselves.

In this moment,

If you're not comfortable with a prayer,

This would be a good second to end the meditation and just take deep breaths until you fall asleep.

But if not,

I thank you for this moment where we get to meditate and we get to breathe and get to ground ourselves before we go to sleep.

I pray that everyone listening to this is blessed with sweet dreams,

That in their moments of rest they are affirmed,

In their moments of rest they are liberated,

In their moments of rest they are replenished.

I pray that you protect them,

That you would be a guide,

You would help them to escape any nightmares,

To escape any insomnia,

Whatever may be troubling or plaguing them.

I pray that for the duration of this time,

When they meditate,

When they go to sleep,

That you would be there to protect them and to ease their mind.

I thank you for all of these things.

Amen.

I pray that you get some rest and I pray that this was helpful for you.

I hope you got what you need.

I'm Desi.

Have a good night.

Reviews

Mmmm…..I am sooo sleepy now. Your voice and cadence got me there. I thank you Hope to revisit again. Blessings to you

Beautiful voice and prayer. Thank you

Loved the visualization and mantra. A good “go to” when troubled sleep is upon us. Bookmarked this one!

I especially loved the affirmations for safety at the end. I slept so well. Thank you

Loved it! I didn't make it all the way to the end lol

Exquisite! That was such a beautiful experience. I loved the visualisation and the affirmations were hugely comforting. The prayer at the end was a gift. Thank you Desi! A new favourite for me. God bless you 🙏❤️

Beautiful words, loving energy. I fell deeply to sleep… Thank you, I appreciate your guidance so much 🧡🌻🙏

My 6 year old son and I enjoyed your meditations much. Hd fell right to sleep and I was so relaxed. Ty!

I feel blessed to have had you r kind words prayed over me. Lovely visualization as well.