Relaxation Meditation For Healing And Deep Sleep

A deeply restorative guided meditation that supports your body's natural healing processes while guiding you into peaceful, rejuvenating sleep or the deepest state of relaxation. This practice works with your nervous system to create optimal conditions for rest, recovery, and renewal. Through gentle guidance and the simplest nervous system regulation techniques, you'll release accumulated tension and stress, allowing your body and mind to enter a state of profound restoration.

Perfect for bedtime, recovery periods, or whenever you need deep healing rest.

Transcript

Deepest Relaxation Meditation Achieve deep sleep,

Healing and self-regulation.

This guided meditation is designed to teach you how to achieve the deepest state of calm and relaxation,

Where your body and mind can completely let go,

And you can unwind any tension,

Stress,

Discomfort or pain that you may be holding in your body.

Practicing this meditation regularly will help you to rewire your brain and to regulate your nervous system,

So that you can meet life in all of its beauty and a time its challenges,

With the most calm,

Relaxed,

Grounded and present energy,

And achieve the most beneficial outcomes as a result.

Practicing this meditation will also prepare you for the deepest,

Most rejuvenating and restorative sleep,

And teach you how to unwind the accumulated stress and tension,

Whether physical,

Mental or emotional,

So that over time you can resolve insomnia and return to the experience of deep rest and sleep.

So let's begin.

If you'll find a comfortable place where you can lie down,

Or sit comfortably if you can't lie down right now.

Finding a comfortable,

Calm and restful place where you can let go and relax,

Preferably in a dark space or a space where there is very little light coming through.

Now,

If you'll bring your awareness to your eyes,

And feel as if your eyeballs were gently sinking into their sockets,

And your eyelids were becoming gradually more heavy.

Feel your eyes relaxing more deeply than ever before,

Through your intention and awareness,

And gently becoming heavier until they close naturally,

Allowing you to focus more inwardly,

Away from the constant stimuli of visual input and processing,

So that you can move deeper and deeper into relaxation and emotional well-being.

Now,

If you'll notice the surface that you're on,

And allow yourself to sense the comfort of the surface your body is on,

As well as the support it provides,

So that you can relax and be at ease.

Relax your muscles even more.

Feeling your body comfortable and supported,

And adjusting your body in any way that will allow for this feeling of deep comfort and support.

Feel that.

Unwinding any stress or tension from your physical body and your mind,

As you continue to focus on comfort and support,

And begin to shift your awareness to your breath.

Allowing your breath to be calm and easeful,

As you feel the rising and falling of your navel with every inhale and exhale.

Noticing any thought that comes up with detached awareness and a sense of surrender to the thought,

And also choosing to continuously disidentify from each emerging thought,

And coming back to your gentle relaxed breath.

Belly rising and falling.

Air flowing in,

Air flowing out.

Noticing the quality of the air as it moves in and out of your nostrils,

Or your mouth,

If you can't currently breathe through your nose.

Simply breathing in peace and harmony with yourself and the world in this moment of relaxation for you.

Maybe even remembering a time when you have felt so deeply relaxed,

And momentarily bringing in the image,

The felt sense,

Or the memory of this time of deep relaxation for you.

Feeling what it feels like to move into this state of deep deep relaxation,

And eventually letting go of the image,

Or of the memory,

And just staying with the feeling.

Deeply relaxed.

Feel that.

Now,

As you continue to move into deeper and deeper relaxation,

If you'll also bring the feeling of your body sinking into the ground,

Or the bed,

That you're currently on.

Feeling your body safely sinking,

And noticing how your muscles immediately respond to this message by releasing and relaxing more deeply.

With each and every breath,

Feeling your body gently sinking deeper and deeper,

Until you're so deeply relaxed.

Feel that,

And enjoy it.

Really choosing and focusing on feeling good right now.

As good as you can feel in this moment,

No matter where you're at.

Feeling good.

Making feeling good your intention,

Your focus,

And your journey right now.

A journey into feeling good right now.

Imagine,

Feel,

Envision,

Or develop feeling good right now.

Now,

If you'll bring your awareness to the crown of your head,

And intend to relax,

Simply by being aware of this space at the top of your head.

Feel this space release,

Relax,

Open,

And expand.

And begin to feel your entire scalp,

Releasing and relaxing more deeply.

Now,

If you'll move your awareness to any tension that you may be feeling at the very first outer layer of your physical body,

At the level of your skin.

Relaxing that whole body layer by simply being aware of it,

And focusing on it.

And feeling your skin become more supple,

Softer,

And the pores of your skin opening up to sense and feel more deeply.

As your skin releases prior tension,

And relaxes more.

Beginning at the top of your head,

And your scalp,

And feeling the tension releasing there.

Becoming aware of any tingles,

Or other movements of energy that you can perceive,

As you relax the outer layer of your body,

Within that space.

Next,

Moving down to your forehead,

And feeling the skin at your forehead relax and release.

Moving now to your eyebrows,

And feeling your eyebrows deeply relax.

The skin at your temples also relaxing,

Allowing your eyes,

And your whole face to relax more.

Feel your eyes continue to gently sink into their sockets,

As you continue to release any surface tension from your face.

Feel the skin of your cheeks relaxing.

Your lips,

Top and bottom,

Relaxing.

Your tongue,

Relaxing at the bottom of your mouth,

And gently resting in its relaxed position,

Away from the upper palate.

Feel the effects of your lips and tongue relaxing,

As your jaw begins to also release.

Feeling your jaw deeply relaxing,

Expanding,

And surrendering to the gravitational pull.

Feel your whole face,

Scalp,

And cranium deeply relaxed.

And become aware of the more subtle effects of the release and softening of your skin,

As layers under the skin begin to unwind,

And trapped energy begins to move freely again.

Connect to the beneficial unwinding that's taking place in the fascia,

Tissues,

Muscles,

Tendons,

Ligaments,

Bones,

Organs,

And other body systems,

As the skin relaxes and softens.

Feel your entire spinal column also relax.

Become aware that you are also liberating old energy that's been trapped in the tense,

Contracted tissues and body system,

And which is now able to flow more freely,

So that you can apply and utilize it,

To serve your current body needs and purposes.

Now,

Moving to the base of your skull,

First on the sides,

Allowing the muscles to relax there.

And then at the very base of your skull,

Your center of survival,

Feel the tension there,

Releasing as you relax your skin at the base of your skull.

Now,

If you'll move your awareness down the back of your neck,

Both laterally and centrally,

Relaxing your skin at the back of your neck,

And then at the front,

Allowing your throat to relax as the skin releases and softens there.

Next,

Moving down to your upper chest and feeling the skin releasing there.

Feeling the skin around your shoulders,

Releasing to the front,

And then to the back.

And your shoulders naturally dropping down and away from your ears,

Allowing your chest and heart space to open more,

So that your breath may become even more calm and relaxed.

Your belly moving up and down as you breathe calmly.

Feeling your belly rising up and down as you breathe,

Just like when you were a baby.

Completely safe and relaxed in your body.

Remember what that might have felt like and stay with the feeling.

Continue with your awareness of the more subtle effects of the release that you're experiencing,

As layers under the skin continue to unwind,

And more and more trapped energy gets liberated.

Feel into the unwinding that's taking place in your fascia,

Tissues,

Muscles,

Tendons,

Ligaments,

Organs,

And other body systems,

As your skin relaxes and softens more and more.

And as you facilitate this gentle unwinding through your intention and process of surrender,

Connect to where you'd like this energy to flow.

And let it naturally flow into any part of your body,

Brain,

Gut,

And nervous system that will benefit from this additional support.

Now,

Continuing to relax the surface tension on your skin,

Feel the skin of your upper back relaxing as the deltoid muscles relax.

And your arms also release and relax more deeply.

Feel the skin of your upper arms releasing and relaxing.

The skin around your elbows releasing and relaxing.

The skin of your forearms releasing and relaxing.

The skin of your forearms releasing and relaxing.

So much so that now your hands front and back are becoming deeply relaxed,

As the tension on your skin continues to release.

Your fingers are also becoming more relaxed.

And you can sense tingles or energy flowing more freely in your fingertips.

Notice any heat or any other sensation in your hands,

Palms,

Or fingers as you continue to release the surface tension on your skin.

Feel as though your hands,

Palms,

Or fingers are expanding,

Allowing more energy to flow there.

Now,

If you'll move back to your chest and feel the tension at the surface layer of the skin release there.

Feel your middle chest and pectoral muscles relaxing and the skin at the middle of your back also relaxing.

Moving back to the front of your body and feeling any tension in your solar plexus also release and relax.

And feeling your navel,

Middle,

And lower abdomen deeply relaxed as the skin softens there too.

Continue connecting to the unwinding and the freeing of your energy flowing throughout your entire body as you continue to relax the surface tension on your skin in the various areas of your body that you progressively bring your awareness to.

Feel your hips releasing at the same time front,

Side,

And back as you continue to relax the skin on your abdomen and your hips released naturally as a result.

And feel a sense of ease in your lower back as the skin softens and relaxes there too.

As the skin releases in your lower back the skin around your glutes also relaxes and becomes more supple.

Feel as this happens how your hips,

Lower back,

Lower abdomen,

And upper legs begin to relax more deeply and how the skin in those areas relaxes and softens more.

Feel the skin on your quadriceps the front of your thighs release and relax.

Next,

The skin around your hamstrings at the back of your thighs also releases and naturally your hips and glutes release and relax deeper.

Feel the skin around your knees to the front and back also release and feel how energy flows more freely and smoothly through your upper and lower legs as you release the tension in your knees.

Now,

Feel the skin around your calves releasing and sense how this frees up any pulling of your feet upwards and also releases tension in your lower back,

Kidneys and adrenal glands sitting on top of your kidneys.

Sense any energy release taking place in your kidneys as the calves continue to release and allow whatever feeling,

Stress,

Fear or anything else that surfaces from this unwinding to simply be as it is as you relax into what's coming up and the various feelings and emotions getting freed up.

Now,

Move your awareness to your ankles and allow the skin there to also release.

Closely watch as memories images,

Feelings and emotions emerge from this space as you relax the surface tension around your ankles and simply be present with all that arises in loving,

Gentle warm awareness of all that comes up from the depth of your body and of your whole being.

Next,

Feel the skin on your feet also releasing first at the heels then the arches and finally the balls of your feet.

Feel the skin expanding and energy flowing more freely through your feet.

Without overthinking,

Connect to the space right under the ball of your feet between the big toes and your second toes.

This is the space where you ground your body to the Earth's electromagnetic field and receive the beneficial and grounding energies of the Earth that help reduce inflammation in your body and that support you in feeling more grounded,

Nourished and supported.

Feel into that space in both feet as you continue to release the tension in the balls of your feet and feel the knuckles relax deeply as the bones and ligaments in that space also release.

Feel the skin around your toes releasing allowing for more energy to flow freely into your feet.

You may even become aware of the release and relaxation of your pelvic floor through the process of relaxing your feet.

Feel the tops of your feet also relaxing as you release more and more surface tension at the level of your skin.

And feel how your whole body has become so deeply relaxed and has softened as you release the entire surface layer of your body at the level of your skin.

And let the entire musculoskeletal system relax and release that is the muscles,

The bones,

Tendons ligaments and other connective tissues of your whole body releasing and relaxing.

And feel yourself getting deeper and deeper relaxed as you move inward and release any internal tension.

Gently rotating your awareness throughout your entire body going into deeper and deeper layers as you move inward and intend to release and relax each layer.

See how much more you can surrender and dissolve existing tension at each body layer.

And notice how much more energy gets released and how fluid and open your body feels.

Allow for whatever comes up to the surface through this unwinding to gently release as you continue to relax and surrender into this natural unwinding.

More and more energy energy getting freed up to heal,

Restore and rejuvenate your body your gut,

Your brain your nervous system and ultimately your mind.

Surrendering to the natural balancing and harmonization of your entire body and mind as you unwind and allow trapped energy to flow freely and naturally where your body needs it most in this very moment.

Surrendering any thought,

Fear,

Belief or emotion that arrives through the process of unwinding as to allow for something new to emerge.

Allowing the body to release old patterns of thinking and feeling that had gotten trapped within the body layers as to free yourself from the raging mill of thoughts and stress.

Unwinding the conditioning of your body and the chaos that it brings up in the mind and vice versa.

Unwinding the stressful thoughts and emotions that the body clamps upon and that prevents the energy from moving freely through your body allowing you to come to a different experience of your body and mind and your own sense of self and personal reality.

A body and mind that work together in balance and harmony to bring you the most health,

Peace,

Joy love,

Creativity and fulfillment.

Now moving into the internal organs and the viscera your gut and allowing deep relaxation to occur in each body organ.

Rotating your awareness from your brain the pineal gland pituitary gland through your head cavity and releasing any tension that you become aware of in those organs and glands.

Noticing the subtle effects of any unwinding that occurs as you relax this area of your body.

Next moving your awareness into your throat and relaxing your thyroid and parathyroid glands.

Paying attention to any energy that gets freed up in this space as tension releases and you unwind it.

Next moving into your chest and feeling your heart and lungs relax and unwind.

Feeling your liver,

Gallbladder stomach,

Spleen pancreas also relax and release as there's more space for them to expand and take their natural space in your body as you make space for them by releasing body layers of tension that were there before.

Relaxing your small intestines and the larger colon so that they can also expand and begin to function better through this deep relaxation and expansion.

Relaxing your kidneys and the adrenal glands sitting on top of your kidneys.

And finally relaxing your reproductive organs and gonads so that they can be relaxation and free flowing energy in the area of your sacrum and pelvis.

Now in this deep state of relaxation and having freed up so much of your energy you feel quickly rotate your awareness from body part to body part starting at the top of your head and ending at your fingertips and the tips of your toes.

Body part by body part choosing to breathe through each part of your body and releasing any remaining tension as you exhale and mentally tell each body part to relax.

Head,

Breathe in breathe out relax.

Neck,

Breathe in breathe out relax.

Shoulders,

Breathe in breathe out relax.

Upper chest,

Breathe in breathe out relax.

Upper back,

Breathe in breathe out relax.

Upper arms,

Breathe in breathe out relax.

Lower arms,

Breathe in breathe out relax.

Hands,

Breathe in breathe out Relax.

Take a moment to connect internally and to feel more unwinding and releasing of tension and stress from your body-mind and the continuous freeing up of your energy.

Middle of your chest,

Breathe in breathe out relax.

Your diaphragm,

Breathe in breathe out relax.

Your solar plexus,

Breathe in breathe out relax.

Upper abdomen,

Breathe in breathe out relax.

Middle of your back,

Breathe in breathe out relax.

Your navel,

Belly button,

Breathe in breathe out relax.

Relax.

Your lower abdomen,

Breathe in breathe out relax.

Your lower back,

Breathe in breathe out relax.

Keeping aware the entire time as you breathe in and out and you invite each body part to relax,

How it responds and the unwinding and freeing up of energy that follows,

Taking you into deeper and deeper states of relaxation and restorative rest.

Hips,

Breathe in breathe out relax.

Sacrum,

Breathe in breathe out relax.

Glutes,

Breathe in breathe out relax.

Pelvis,

Breathe in breathe out relax.

Pelvic floor,

Breathe in breathe out relax.

Your entire torso,

Breathe in breathe out relax.

Feel the depth of relaxation and free flowing energy as you continue to unwind body part by body part by breathing into each part and inviting this part to relax.

Quadriceps,

At the front of your upper legs,

Breathe in,

Breathe out relax.

Hamstrings,

At the back of your upper legs,

Breathe in,

Breathe out relax.

Knees,

Breathe in breathe out relax.

Shins,

At the front of your lower legs,

Breathe in,

Breathe out Relax.

Calves,

At the back of your lower legs,

Breathe in breathe out relax.

Ankles,

Breathe in breathe out relax.

Soles of your feet,

Breathe in breathe out relax.

Front of your feet,

Breathe in breathe out relax.

Whole body,

Breathe in breathe out.

Breathe in breathe out Breathe in breathe out and surrender more deeply allowing an even greater unwinding and freeing up of your energy,

Your life force to take place naturally as you simply breathe and relax.

Now,

In this state of deep deep relaxation,

If you'd feel into any remaining tension in your body in any layers of your physical body starting where you feel any sense of stress,

Tension,

Contraction or pain and simply being in presence witnessing awareness with it and if you allow your witnessing awareness to support a greater unwinding of these body parts or layers where there is still some remaining tension so that you can relax more deeply allow yourself to be with the tensed or contracted body part and to stay with it as you breathe and relax without forcing anything just letting it happen naturally through your intention and presence.

Now,

As the unwinding of any body part where there is any remaining tension or pain continues bringing your awareness to the most calm and deeply relaxed part of your body maintaining your awareness there and allowing yourself to feel the deep calm and relaxation in that part feel or sense how well the energy is flowing in that part and the deep sense of vitality and relaxation you feel in that part of your body next see if you can bring this feeling into the rest of your body so that your whole awareness and body are now saturated with this deep feeling of calm and relaxation and allow your whole body and mind to benefit from the deep healing that comes from abiding in deep calm and relaxation feeling the calm and relaxed energy and your optimal state of health spreading to your entire body as you focus on this energy and bring it and the associated feelings and emotions into areas of your body where there was previously tension pain or discomfort and if you'll become aware of the subtle movements of energy happening in your body as you continue to unwind and you simultaneously focus on calm and relaxation and allow the calm and relaxation to infuse your entire consciousness becoming aware of how your brain and nervous system respond to this focus and cultivation of this inner state of calm and relaxation that already exists within you and maybe even noticing areas of your brain that light up through this process and bringing coherence and integration to other parts of the brain that may have been doing something different until you chose to bring greater coherence into all the different parts of your brain you are literally rewiring your brain your nervous system and your mind to a new body feel that and enjoy the deep healing,

Relaxation and self-regulation of your entire nervous system and being allowing your nervous system and your brain to rewire based on your chosen focus and bringing the experience of the calm resourcing,

Relaxed and self-regulated parts of your body and state into all the other parts of your body that may have been feeling uncomfortable,

In pain or tense allowing the unwinding to continue to happen naturally as you move into more and more coherent brain states and your entire body surrenders to the deepest calm and relaxation just allowing and staying there in silence as this whole process unfolds and you reach perhaps the deepest states of calm relaxation and rest that you've ever experienced in your life receive this deep healing and the blessing of learning to be this calm and relaxed and to return to this state anytime you feel yourself becoming a little stressed or agitated if you came to this meditation with the intention to sleep please allow yourself to drift off,

To sleep naturally as we close this meditation and if you came to this meditation for healing or to regulate your nervous system and experience a deeply relaxing and rejuvenating experience you can choose for yourself when to shift back into your awake state while maintaining the level of deep relaxation and calm that you've achieved through this meditation anchoring the feeling of calm and relaxation deep inside of you so that you may return to it anytime you choose as you continue to align your remaining unwinding to unfold naturally feel the calming rhythm of your breath and notice how much more relaxed and open your body has become as a result of this practice feeling more and more at ease with each breath you take as you continuously unwind any remaining pain,

Tension or stress allowing yourself to sink deeper and deeper into this restful state where there's nothing to do nothing to control nothing to be other than just allowing yourself to be and if you feel ready for sleep right now simply allow your awareness to soften even more letting go of the need to follow my words and giving yourself permission to drift into a peaceful state of deepening stillness and silence knowing that you can stay here as long as you need resting in this deep space of calm and relaxation there is no rush no need to return to wakefulness unless and until you choose to simply remaining in the stillness and silence that you've come to allowing your mind and body to naturally transition into deep,

Restorative and rejuvenating sleep feeling deep within your heart that you are safe supported and exactly where you need to be right in this moment as the silence surrounds you and you feel a deep stillness from within let your breath relax even more and guide you gently into a night of deeply restful,

Restorative sleep you are free to remain here in this moment as sleep gradually welcomes you and envelops you in its peaceful and loving arms