Hello and welcome to the Soothing Sleep Series here on Insight Timer.
My name is Diane Bondy and it's an absolute pleasure to be here with you to end our day together.
I think it's really important that we consider sleep the number one component of our self care rituals.
Getting a good night's sleep is imperative.
And what I do in order to get a good night's sleep is I make sure my room is nice and dark.
And if I'm having a hard time getting a completely dark room,
I will wear a satin or silk sleep mask that's been really helpful in blocking out light because studies have proven that blocking out light and sound from your room can help you get a better night's sleep.
And of course,
Having a sleep meditation is a great way to help you relax at the end of the day.
You can also try taking a supplement like magnesium or melatonin to help you get a better night's sleep.
But the two greatest assets to getting a good night's sleep is to have a dark room and a quiet room.
And I think that's really important.
So as you prepare for this sleep meditation,
Please take a moment to get comfortable.
So I like to have a pillow either under my knees or between my knees if I'm laying on my side.
My sleep mask on the room nice and cool so that your body can regulate the temperature.
And let's begin to settle into our breath.
Taking a deep breath in through the nose.
Exhaling everything out through the mouth.
I want you to do that 10 times.
Let's do it together.
Inhale completely.
Inhale deeply for 1,
2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Keep going.
So regulate this to your own breath as you inhale for 4 and exhale for 4.
So make sure you're following that measure.
Inhale for 4.
Exhale for 4.
If you want to close your lips and let the inhale come in through the nose and out through the nose.
Inhale for 4.
Exhale for 4.
Let's do 2 more.
One more.
And now let's begin to lengthen the exhalation.
So let's inhale for 4.
Inhale for 8.
So find that rhythm.
It might be a little bit more comfortable to inhale for 4 and exhale for 6.
But what I'd like you to start to do is lengthen the exhalation.
Inhaling.
Exhaling.
Longer exhalations than your inhalations.
Breathing deeply and slowly.
Deeply and slowly.
Inhaling and exhaling.
Finding your breath.
Sinking a little bit deeper.
Find your breath.
Noticing all the places where your body feels supported.
Feeling your legs begin to grow heavy.
With each exhalation,
Allow your legs to sink deeper and deeper into relaxation.
And on the exhalation,
Perhaps say to your legs,
My legs are relaxing.
My legs are relaxing.
My legs are relaxed.
Allowing yourself the opportunity to allow your spine and your torso to feel fully supported.
Sinking even deeper into relaxation.
Gently saying to yourself,
My torso,
My upper body is relaxing.
My torso,
My upper body is relaxing.
My torso,
My upper body is relaxed.
Continue to just breathe deeply and slowly.
Exhalations are a little longer than inhalations.
Abs,
Inhaling for four,
Exhaling for six or for eight.
And observing how your body begins to deeper sink into relaxation every time you exhale.
Exhale.
Exhale.
Let's bring our awareness and our attention to our shoulders and our arms.
Slowly saying to our shoulders and our arms,
My shoulders and arms are relaxing.
My shoulders and arms are relaxing.
My shoulders and arms are relaxed.
And allow them to grow heavy.
Making sure you're not holding any tension in your jaw.
Tension between the eyebrows.
Tension in your face.
Take a deep breath in and release any tension you may still be holding.
In your body,
Allowing the breath to move slowly and deeply through your body.
Gently say to yourself,
I am relaxing.
I am relaxing.
I am relaxed.
Bringing your awareness back to your breath.
More exhalations than inhalations.
Letting your mind wander.
Inhaling deeply.
Exhaling completely.
Releasing the rhythm of your breath.
Observing your thoughts.
But not allowing them to catch hold.
Allowing them to drift.
Feeling secure and supported.
Breathing slowly on.
Lengthening the exhale.
Ex Tas.
Access.
Inhaling,
Exhaling,
Falling deeper.
Falling deeper and deeper into your restful sleep.
Falling deeper and deeper into your restful sleep.
Falling deeper and deeper into your restful sleep.
Falling deeper and deeper into your restful sleep.
Falling deeper and deeper into your restful sleep.
Falling deeper and deeper into your restful sleep.
Falling deeper and deeper into your restful sleep.
Continuing to breathe deeply and slowly.
With each exhalation we fall deeper and deeper into our restful sleep.
Letting a sense of ease and calm float over us.
Scanning our bodies one more time.
For any place we may be holding tension.
Noticing the quality of our breath.
And allowing ourselves the opportunity to be completely engulfed in rest.
Good night.
Enjoy your slumber.
Release your body.
And take good care of yourself.
Good night.
