Deep Sleep And Deep Relaxation

This meditation will help you to quiet your body and mind through a deep relaxation experience. You can listen to this meditation before sleeping, in your bed, for an instant and deep rest or also during the day, wherever you are, when you need to release and let go of all the tensions, tightness, stress.

Transcript

Ciao and welcome to the instant sleep meditation.

I invite you to find a comfortable position.

There's no right or wrong,

Whatever works for you is perfect.

No rules in this place,

No rules in your space.

This is your nest,

You're the site.

When you feel ready,

Please close your eyes.

Let's begin to quiet the body,

So to quiet the mind,

So to sleep.

Make all the adjustments that you need.

Maybe you can also stretch,

Move from side to side.

Whatever makes you feel comfortable,

Free and ready for a deep experience of relaxation.

Let's start with 3 deep breaths in and out.

A long slow deep breath in and out.

And another one,

Long slow deep breath in and out.

And the last one together.

A long slow deep breath in,

Down,

Down,

Down through your spine.

And then through your belly and lungs and chest and throat and release through your mouth.

Let it all go.

I invite you to come back to your normal breathing without trying to force anything,

Control anything.

We are here now to let go of today,

The people,

The work,

The heaviness,

The stress.

Just let it go.

Embrace your breath.

Trust your breath.

Your breath is your anchor wherever you go.

No matter what happens around you,

You are free.

You can always come back to your core,

To your breath.

Inhale,

Exhale at your own pace.

Give gratitude and respect for your own rhythm,

Your unique rhythm of life.

You are in a safe place now.

You deserve it.

You can just relax and let it all go.

Keep breathing at your own pace.

And once again,

There is no right or wrong.

Whatever works for you is perfect.

You can also stretch,

Move a little bit from side to side in your bed,

On your couch,

Maybe on the grass.

Whatever makes you feel comfortable,

Relaxed,

Whatever can help you to release what no longer serves you right now.

Inhale,

Exhale.

And feel the air,

Nose,

Throat,

Chest,

Lungs,

Belly.

Belly,

Lungs,

Chest,

Throat,

Mouth and release.

Keep breathing.

Inhale,

Exhale at your own pace.

No rush.

There's nothing else to do,

Nowhere to go.

You can finally relax and let it all go.

Keep gratitude for this moment,

For yourself,

For your health,

Your well-being,

Your mind,

Your soul and for your sleep.

Now I invite you to bring your awareness to the center of your head.

Feel like a massage on your head.

If you feel comfortable,

You can also use your own hands.

Relax your head,

Your scalp,

Your hair.

And feel all the tensions and the stress accumulated during the day just going away.

Now I invite you to bring your awareness to your forehead.

Relax every part of your forehead.

Only your forehead can rest.

You don't have to use this part of your face to express anything you want or anything you don't want.

You don't have to push your muscles to show a reaction.

You can just let your forehead release any tension of the day,

Feel the space of your forehead.

And now I invite you to fill the center of your eyebrows,

This little space that we use a lot for expressing our disappointment or sometimes we use it like a question mark or maybe to express our anger.

Now just allow this space to relax.

Feel the space bigger and bigger and bigger.

And now relax your eyebrows.

We use them so many times per day,

So many times per hour.

It's time to allow them to rest.

And now relax your temples.

And release all the tensions and worries of the day.

Maybe if you feel comfortable with a gentle massage with your fingers.

And now I invite you to relax all the area around your eyes and your eyes.

Now you can allow your eyes just to rest.

Nothing to see,

Nothing to watch,

No screen,

No people,

No artificial lights,

No news,

No uncomfortable situations and environments.

Allow your eyes to release everything and allow them to rest.

And now keep breathing at your own pace.

Relax your nose.

Feel the air in and out.

Inhale and feel the air at the top of your head,

Forehead,

Space between the eyebrows,

Eyes,

Temples.

Brush away everything and release through your nose.

And now I invite you to relax your cheeks.

You don't have to smile if you don't want to,

You don't have to talk if you don't want to.

Just allow this part of your face to rest and relax.

Nothing to do.

No rush.

Nothing to say.

Just keep breathing and let go.

Keep breathing and let go.

And now relax your jawline.

This is the place where a lot of anger and unsaid worries are stored.

Relax this area.

Let go of anything that no longer serves you right now.

And feel the space.

Feel the deep relaxation of this area of your face.

And just visualize all the unsaid,

The anger,

Worries just flying away.

You just opened a cage and clenching the jaw.

And now you are allowing all the birds flying away.

Release anything that could be a cage.

And inhale freedom and space.

And now relax your mouth,

Your tongue,

Teeth,

Your chin.

Nothing to say.

Just allow your mouth,

Your tongue to finally relax and let go of all the work of the day,

All the words,

All the unsaid.

We have just one word here and the word is freedom.

Feel the freedom in your mouth.

Feel the freedom around your mouth.

You don't have to do anything that you don't want to.

You are free,

Safe,

Protected in your nest.

And you can allow your mouth to relax in silence,

Stillness and peace.

Keep breathing at your own pace.

Let it all go.

And now relax your throat.

While inhaling and exhaling,

Feel the air in your throat creating space.

Like a massage in your throat.

Feel the space.

No tightness anymore.

No uncomfortable feelings anymore in your throat.

Just release and let go.

And feel the space in your throat.

Release old words,

Old unsaid and make space for fresh air,

Fresh words,

Fresh relationships,

Fresh expressions of yourself.

And now release and relax your upper chest.

You can also place your hands if you feel comfortable on this area.

And while you are relaxing your upper chest,

I invite you to release the shoulders.

Far from your ears.

No control.

Just go with the flow of gravity.

Relax your chest.

The center of your chest.

Right part of your chest.

Left part of your chest.

The lower part of your chest.

The whole chest.

This is your most authentic part.

And also the part where we feel very vulnerable.

Just relax.

Don't push anything.

Just inhale and exhale in your chest.

Upper chest.

Right side.

Left side.

The center of your chest.

Lower part.

Just breathe and feel the air like a gentle massage in your chest.

And release and let go.

The tension,

The tightness,

The pain,

The worries,

The anxiety and all the uncomfortable feelings that often are stored in this area of our body.

It's just trying to protect our heart,

Our core.

Deep breathing.

Inhale.

Exhale.

And now feel the air in your lungs.

Feel this gentle massage.

Feel the space in your lungs.

In and out.

In and out.

And let it all go and release through your mouth.

And now I invite you to relax all the space between your lower chest and the belly.

Inhale.

Exhale.

Feel the space inside you.

Feel the massage of the air in your abdomen.

The space that becomes bigger and bigger and bigger.

And all your organs can rest in this peaceful and calm space.

Keep breathing.

Now I invite you to relax your pelvis.

Release any tension,

Any pain.

Now you can choose your posture,

Your position.

You don't have to sit because you have to work.

You don't have to push something.

You don't have to do anything that you don't want to.

You can just allow your pelvis to relax and release what no longer serves you.

No right or wrong.

Everything is perfect right now.

And now from your pelvis I invite you to feel like a wave going from your pelvis to your knees.

Wave a relaxation going from your pelvis down to your knees,

Around your knees,

Down,

Down,

Down to your legs,

Ankles.

And down,

Down,

Down to your feet.

You don't have to use legs and feet right now.

You can just allow them to relax.

Feel the couch,

Feel the bed,

Feel the grass,

Feel the sand.

Allow them to release any tension accumulated.

Let go and finally relax.

And now I invite you to come back to your neck.

And I invite you to release breath after breath after breath after breath any kind of tension,

Any kind of pain,

Any kind of tightness accumulated in this part of the body.

You can also move your neck from side to side if you feel comfortable.

You can just relax and release and let go.

Your head is relaxed and finally your neck is relaxed.

Now I invite you to come back to your shoulders once again.

We release the shoulders once again.

No more heaviness anymore here.

Say goodbye to that backpack full of stones.

Now you are free,

Your shoulders are free.

Feel the space of any part of these areas of your body.

You can also move them a little bit if you feel comfortable.

Feel how much space you have here.

Release tensions,

Tightness,

Release any kind of backpack that you don't want to carry anymore.

Allow yourself to be free from useless stones.

Keep breathing in and out,

In and out.

Now I invite you to relax all your spine vertebra by vertebra by vertebra by vertebra.

Feel the space through your spine.

Your spine that is so much longer.

Keep breathing in and out.

Feel the air through your spine.

Down down down down.

Release any tension in your spine,

In your back.

Release any worries,

Any pain.

Release anything that no longer serves you.

Any tightness.

Just release and let go.

Now I invite you to release your arms from your shoulders and going down down down down to your hands.

You don't have to touch anything you don't want to.

You don't have to use your hands for working,

Writing,

Scrolling.

You can just relax your fingers,

Your nails.

You can just relax.

You deserve it.

Keep breathing.

Now relax all your face.

Inhale.

Exhale.

Release and let go any tension from your face.

Now relax all your torso.

Inhale.

Exhale.

Release and let go any tension,

Tightness from your torso.

Keep breathing and relax the lower part of your body.

Inhale.

Exhale.

Release any tension.

Now I invite you to bring your awareness to your whole body.

In the stillness and silence,

Inhale,

Exhale,

Release and let go any tension from your whole body.

Keep breathing,

Keep relaxing,

Keep coming back to your breath,

Back to your breath,

Back to your breath.

You deserve this.

Release and let go.

Good night.

Reviews

Thank you for this relaxing, beautiful meditation. I appreciate the nurturing body scan. A new favorite.

A lovely, relaxing meditation to help me back to sleep after an unexpected awakening. Thank you! Namaste
🌺🙏🎄🙏🌺

Very lovely quiet soothing voice leading a gentle and progressive relaxation.

Very relaxing. Fell asleep before the ending. Thank you. 🙏🏻

I enjoyed this teachers voice very much. Very soothing and relaxing and sleep inducing. I do think it could’ve been shorter and duration, though. 30 minutes would’ve been perfect