Welcome to sleep meditation.
My name is Elena and I will be your guide.
I recommend using this practice for 30 days in a row to teach your body and mind The process of effortlessly transitioning into sleep as you clear excessive thoughts,
Calm all mental activity,
Release all tension and cultivate a deeply peaceful state.
Instead of getting lost in your thoughts,
You'll practice observing them with equanimity,
Slowing them down and letting them go to create an open,
Clear and quiet inner space.
As we go through this practice,
You'll find yourself free of worry and anxiety.
This session will create a foundation for deeply restorative sleep and you might be surprised to find out how satisfying your sleep will feel.
To prepare,
Let your body find a comfortable position in bed as it is about to start the gradual transition into sleep.
Preferably lying on your back with your arms alongside your body and palms facing outward.
As I guide you through this practice,
You may observe your awareness moving between focus and open monitoring,
Like you're hovering on the threshold of wakefulness and sleep.
My voice may appear to come and go.
It's not an unusual experience,
So you can just let it happen.
At one point,
You might feel you drift enough to sleep.
Whether you remain awake,
Transition into a threshold state or fall into deep sleep,
Your subconscious mind will still receive all the benefits of this practice.
This sleep-inducing meditation is your bridge from the activities of the day into the space of mental quietness and relaxation.
As I guide you through this practice,
You will notice how you are starting to leave behind all the thoughts and worries and preparing to drift off into a space of rest and relaxation.
As I guide you through this practice,
You will notice how you are starting to drift off into a space of rest and relaxation.
One breath at a time.
Like a little boat,
You're leaving all the experiences of the day on the shore and drifting off into calm,
Peaceful waters,
Preparing for an easy transition into sleep.
This is the time when you can let go of the need to make plans or decisions.
You can allow the thoughts to come and go.
You might notice that your thoughts bother you less and less as they start to dim and become more distant and quiet.
If you find that some of the thoughts are still there,
That's okay.
You can let them know that you can attend to them when you wake up tomorrow.
Very good.
You don't need to stay focused to benefit from this practice.
Just let your mind ease into my guidance and drop all effort.
This time right now is your time to rest and relax.
Nothing to do.
Nowhere to go.
Let your body and mind enjoy just being.
Become aware of all the sounds in and outside of your space.
No need to name or qualify the sounds.
Just notice the sounds as they reach your ears.
First,
Become aware of the subtle sounds far out in the distance.
Then,
Let your awareness move closer.
Are there any sounds in your room?
What does your breath sound like?
Can you hear and feel your heartbeat?
Now,
Let all of the sounds go.
Begin to witness your inner state.
Imagine you're zooming out and just observing your mental dialogue from a distance.
Words and phrases gradually slowing down and fading out.
Your brain activity is slowing down.
Notice the vital processes happening in your body.
Your breath.
Your heartbeat.
Your digestion.
Your circulation.
Witness how your body is taking care of everything.
Without you having to attend to any of these vital functions.
You can simply trust its intelligence.
Now,
Scan your body and notice which parts of your body are feeling tense and which are relaxed.
Both sensations are okay.
You might have a preference.
However,
For this meditation,
It doesn't matter which sensation is more present.
Just observe what is.
Very good.
As the meditation continues,
The muscles will relax more and more.
Every muscle,
Every nerve,
Every fiber will release and let go.
There's nothing that you have to do.
The relaxation will happen automatically.
And as it happens more and more,
Let your attention focus on your breathing.
There's no effort in this.
It's simply becoming aware of the qualities of your breath.
Very good.
I wonder how your breath feels right now.
The depth of your breath.
The temperature of your breath.
The pattern of your breath.
The texture of your breath.
How your breath changes as you begin to become aware of it.
Which parts of your body are moving as you breathe.
Observe the subtle movement in your chest,
Your belly,
Your diaphragm.
Observe a wave-like rhythm of your breath.
An effortless flow of inhales and exhales.
With every inhale,
Feeling lighter,
More spacious and more at ease.
Every exhale is an invitation for a mind to drop the experiences of the day and create more space inside.
Now think of something that you would like to attract or something that you'd like to manifest in your life.
Something that you feel would bring more joy and meaning to your life.
Turn that vision into a short and simple positive statement in present tense.
Memorize it and repeat it to yourself three times.
Very good.
Now allow your attention to return to your physical body.
With my guidance,
Your attention is about to travel through different parts of your body.
Starting with your right side.
Then switching to your left side.
The back of your body.
And finally the front.
Now continue to rest and simply let your awareness drift from one body part to the next.
First your attention lands on your right thumb.
Now it drifts to the index finger.
Middle finger.
Ring finger.
Little finger.
Palm of your hand.
Shoulder.
Front of the foot.
Right toes.
Big toe.
Second toe.
Fourth toe.
Fifth toe.
All right toes together.
Continue on the left side.
Your attention lands on your left thumb.
Index finger.
Middle finger.
Little finger.
Palm of your hand.
Front of the foot.
Wrist.
Upper arm.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All left toes together.
Now your awareness begins to travel through the back of your body.
Your heels.
Ankles.
Backs of the knees.
Backs of the thighs.
Buttocks.
Lower back.
Middle back.
Upper back.
Backs of the arms.
Backs of the hands.
Shoulders.
Back of the neck.
Back of the head.
Now your awareness is drifting to your ears.
Your forehead.
Eyebrows.
Eyebrow center.
Tip of the nose.
Cheeks.
Front of the neck.
Collarbones.
Front of the arms and hands.
Now your awareness is moving to your chest.
Then to your solar plexus.
Upper abdomen.
Lower abdomen.
Inner organs.
Front of the hips.
Front of the thighs.
Front of the knees.
Lower legs.
Ankles.
Front of the feet.
Back to your toes.
Now bring your awareness to the whole right leg.
Bring your awareness to the whole left leg.
Awareness of both legs together.
Awareness of the whole right arm.
Awareness of the whole left arm.
Awareness of both arms together.
Awareness of the whole back of the body.
Awareness of the whole back of the body.
Awareness of the whole front of the body.
Awareness of your whole body.
Now observe the sensation of coolness in your body.
The whole body is experiencing a sensation of coolness.
The hands and feet are cooling down and there is a feeling of coolness in your forehead.
Feel the coolness.
Experience the coolness.
Now reverse the sensation.
And bring about a feeling of warmth.
A pleasant feeling of warmth is spreading through your whole body.
From the center to the periphery.
The whole body is beginning to feel warmer and warmer.
The feeling of warmth is spreading through the whole body.
Let go of both sensations and let your awareness return to your breath.
Observe the changes in your breathing pattern.
And how your breath is naturally changing.
Your breath is naturally becoming more soft,
Calm,
And relaxed.
Your breath is naturally becoming more soft.
As you continue to observe,
Your breath is becoming even softer,
Calmer.
More grounded.
Your breath is becoming even softer.
Calmer.
More grounded.
With every heartbeat,
Your breath is continuing to become even softer.
More grounded.
A feeling of warmth is filling your body from the inside.
Every muscle in your body is melting into this warmth with every breath you take.
Your body is effortlessly surrendering to the support of your bed.
Every remaining bit of tension is being released right now.
Your throat is relaxing deeper and deeper.
Your chest is relaxing deeper and deeper.
Your solar plexus and your belly are relaxing deeper and deeper.
Your pelvis is relaxing deeper and deeper.
Every muscle in your body is becoming completely relaxed and at ease.
With every breath,
Your body is sinking deeper and deeper into this experience of complete relaxation and ease.
With every exhale,
You are continuing to feel more and more relaxed.
More at ease.
More and more ready to let go and drift into sleep.
Now,
Transport yourself into a beautiful place in nature.
And imagine that you are lying on the grass,
Watching the sky.
Become aware of how the grass feels underneath your body.
Become aware of your state.
Notice how just being here is inviting you into a state that feels comfortable,
Relaxed,
Safe,
Warm and at ease.
You are feeling comfortable,
Safe and at ease in this restful place.
The gentle sounds around you are peaceful and relaxing.
As you continue to rest and observe the sky,
You notice how the sounds around you are becoming more and more quiet,
Eventually turning into spacious,
Relaxing silence,
Into peaceful quietness.
Quietness and serenity that fill your whole being with a feeling of comfort and safety.
A place where you can let your mind and body completely let go and relax.
There is a pleasant scent all around you.
Notice if it is the fragrance of wild herbs and flowers,
Grass or pine trees.
The delicate fragrance is inviting you deeper into a state of meditative quietness and effortless rest.
Observe the colors of the sky.
Notice the gradient and changing tones.
Notice the relaxing palette of the sky.
As your thoughts begin to quiet down,
Just like the sounds around you,
You find yourself simply observing the sky,
Marveling at its colors,
Texture and vastness.
You might find that now,
The sky is embellished with tiny clusters of light,
Emanating from the stars.
This moment of simply observing the sky is enveloping you in a feeling of comfort,
Ease and relaxation.
Your awareness is melting into the sky,
Merging with the infinite.
Spacious,
Open,
Limitless.
The inner conversation is gradually fading out.
A feeling of pleasant openness,
Quietness,
Clarity and peace.
All thinking and cognition are fading out as your mind is melting into pleasant silence.
Your nervous system is at rest.
Your heartbeat is even and slow.
Your breathing is even and slow.
The thinking mind is on pause.
The awareness is clear and calm.
Your whole being is immersed in a feeling of wholeness,
Pleasant quietness,
Peace,
Spaciousness and relaxation.
You are in a state that is beyond space and time,
Feeling whole,
Complete and at peace with yourself and the world.
Immersing into complete silence.
Letting go of everything.
Notice how each exhale is inviting you deeper and deeper into a state of rest and relaxation.
With every out-breath you are feeling more and more ready to let go of everything and immerse yourself into deeply restorative,
Peaceful,
Deep sleep.
With every exhale,
Descending deeper and deeper into a state of rest and relaxation.
You are letting go of everything and transitioning into sleep.
Slowly,
Peacefully,
Drifting into sleep.
As my voice is about to turn into silence,
You will continue to descend deeper and deeper into a state of rest and relaxation and then into deeply restorative,
Replenishing sleep.
