A Night Of Deep Sleep

Feel deeply peaceful and relaxed as you're guided into a deep sleep. You'll drift deeper with guided visualizations and body scans.

Photo: Krista Mangulsone
Music: Illetes by Toni Bigote and Chris Coco

Transcript

To your guided sleep meditation with me,

Ellie.

Before we begin,

I'd like to remind you that if you're operating heavy machinery,

Please do not listen to this audio right now.

Please save it for a time where you're safely in one place and able to completely focus and relax.

Easing into the space of comfort and stillness.

Taking a nice deep breath in through your nose when you get there,

And on your exhale releasing everything.

Letting go of to-do's,

Letting go of what came before this moment,

Letting go of what comes next.

This time is for you to reconnect with yourself,

To reconnect with a deep sense of peace.

All you need to do now is set an intention for your practice.

It could simply be to sleep.

And on your next exhale,

Just imagine dropping that intention into the center of your heart as if you were dropping something down a deep,

Deep well.

So deep that the light almost doesn't reach the bottom,

But your intention is safe there.

Right here,

You're making your way to the safest place imaginable for you.

It could be at the top of a beautiful tower,

Your childhood home,

Anywhere you've felt safe and comfortable.

And if nowhere comes to mind,

That's okay.

This is your opportunity to build it exactly as you would like.

Go ahead now,

This safe,

Beautiful place where you will be able to drift off to sleep.

Noticing where it's located in the world.

Is it in the desert,

The mountains,

A tropical place,

Your hometown?

Notice what's in the room you're in where you get to sleep.

Notice the bedding.

What would feel most comfortable to you?

Maybe even wonderfully luxurious.

When you're ready,

Go ahead now and climb into the bed,

Lying down in a comfortable position just like you are right now.

We're going to connect with the body now before I allow you to explore this dreamy sleep space.

We'll be checking in here and there as we move deeper into a sweet state of sleep.

As you're lying there in that bed,

On your next deep inhale and exhale,

Can you imagine silver roots coming out of your own root center or the tip of your spine at the bottom,

Reaching out and flowing into the earth,

Grounding,

Connecting you to a source of nourishment,

Letting those roots go as far down into the earth as they would like.

Maybe the center,

Maybe stopping somewhere along the way.

Can you breathe in nourishment and love from the earth?

Breathe out nourishment and love for the earth.

Feeling yourself becoming more.

Now imagining the tips of your toes are starting to relax,

Inviting them to relax more and more.

With every breath you take,

Relaxation moving into the feet,

The heels,

The ankles,

Feeling what it feels like when your ankles start to relax.

Then the shins,

Inviting every tiny muscle,

Cell,

Tendon to release.

Moving up the knees and the back of the kneecaps,

Let go.

Relax and feel free to send any love to anywhere that's recovering from something,

Just sending love and compassion to that place.

Letting that relaxation move up into the thighs,

The thighs,

Let go and relax.

Moving into the hips,

The backside of the body,

The spine from bottom to top,

Sending gratitude to your spine and this without us noticing,

Holding up the structure of our entire body.

And the front side of the body relaxes,

The abdomen,

The sacrum,

Completely invited to let go and receive this relaxation.

The chest,

All the way up to the shoulders,

Relaxing more,

Down to the fingertips,

Moving up to the neck,

Just starting to relax every muscle around the throat and the back.

Now moving up into the jaw,

Releasing your jaw,

Relaxing your tongue from the roof of your mouth,

Allowing every muscle in the face to just relax,

To drop,

Allowing every muscle in the whole head,

In your forehead,

To relax more and more as you move into that space of stillness,

Action,

And sleep.

If it feels supportive to you or your mind is particularly loud tonight,

You can practice counting your breaths with each inhale and exhale,

Counting as one and starting again at one.

If at any time you get distracted or your mind wanders off,

Simply start your count again,

Using this as long as is helpful.

Above all,

Just let go,

Just letting yourself feel heavier and as you drift into a state of deep relaxation,

Softer and softer,

Imagining yourself walking down a long corridor and on either side of the hall you see doors that are closed and you wonder as you walk down this long hallway which door is for you.

You notice in your left hand a key and you know you'll find the doorway,

The way to go even deeper to another level of relaxation and so you walk or float down this hallway just feeling,

Feeling out which door is the one for you,

Knowing that on the other side is the most profound sense of peace you've ever known in your entire life.

This peace will allow you to let go of any thoughts and feelings standing in the way of your deepest sleep.

And if it feels supportive to you or your mind is particularly loud tonight,

You can practice counting your breaths with each inhale and exhale,

Counting as one,

Counting and starting again at one.

If at any time you get distracted or your mind wanders off,

Simply start your count again using this as long as is helpful to you.

Just let go,

Just letting yourself feel heavier and as you as you drift into a state of deep relaxation,

Softer and softer and heavier,

Noticing that in front of you the hallway turns a corner,

You follow it,

This safe space,

Looking for the door,

Finally you see the door that's meant for you,

You take a deep breath anticipating what's on the other side,

You take the key into your right hand,

Insert it into the lock and you hear the click as you turn the key and the door.

If it feels supportive to you or your mind is particularly loud tonight,

Practice counting your breaths with each inhale and exhale,

Counting and starting again at one.

If at any time you get distracted or your mind wanders off,

Simply start your count again using this as long as is helpful to you.

Just let go,

Just letting yourself feel heavier and heavier as you drift into a state of deep relaxation,

Softer and softer and heavier.

On the other side of the door as you walk through a distant place,

You notice on the floor in front of you is a staircase leading down into a wonder,

Relaxing underground,

You decide to go down these steps and explore this cave.

10,

Taking the first step down,

9,

8,

Getting more and more,

Step you take,

7,

6,

5,

3,

1,

And 0,

Reaching the cavern's entrance.

You see candles flickering,

Lighting the walls of the cave as you walk into the softly lit space,

Feeling so,

So relaxed,

Knowing you exactly where you need to be.

Walking deeper,

This softly lit,

So full of beautiful features in the stone walls,

You might hear the soft dripping,

Knowing that on the other side of this cave there is another stairway and so all you need to do is keep moving forward,

Keep going deeper.

The water's edge is a bright blue bioluminescent glowing,

The water is so clear you can see the bottom even in.

You notice a sturdy looking boat with an oar and decide to get into the bus,

The lake.

You sit in a comfortable,

Plush seat in the middle and notice that even though you have the oar,

The boat moves forward on its own through the beautiful blue water,

Just gently rocking you as you flow through the water,

Gently connecting to your heartbeat as you make your way over this beautiful water,

Across this glowing lake,

Deeper and deeper into that sense of safety and peace.

And if it feels supportive to you or your mind is particularly loud tonight,

You can practice counting your breaths with each inhale and exhale counting as one and starting again at one.

If at any time you get distracted or your mind wanders off,

Simply start your count again using this as long as it is helpful to you.

Just let go,

Just letting yourself feel heavier and heavier from head as you drift into a state of deep relaxation,

Softer and softer.

After a peaceful ride across the lake,

Inside the healing darkness of the cave,

You make it to the edge of the lake on the other side.

You decide to get off the boat and step back onto the shore.

A kind stranger is there to walk with you back outside the cave,

Back into the room that is especially made just for you.

On this walk,

Dim light,

You talk of many things and you learn everything you need to know to move to move for all the lessons,

All the information you need to make good choices to allow this sleep to carry you to a brighter future.

If it feels supportive to you or your mind is particularly loud,

You can practice counting your breaths with each inhale and exhale counting as one and starting again at one.

If at any time you get distracted or your mind wanders off,

Simply start your count again.

Using this as long as it is helpful to you.

Just let go.

This concludes our sleep meditation session.

I wish you a beautiful night of sleep.

Again,

I'm Ellie Bosmarova and I can't wait to practice with you again soon.

Reviews

Absolutely wonderful! Thank you. 🙌🏻👑👼🏼♥️♥️🙌🏻

Such a lovely gentle voice. Helped me get back to sleep after waking and finding my mind spinning with miscellaneous thoughts. Thank you