Welcome to your big sister,
Sleep audio.
My name is Ellie and I'll be guiding your all night sleep meditation session.
This is specially designed to help you fall asleep and stay asleep throughout the night.
It'll help you let go of any anxious thoughts,
Feelings,
Any stress from the day and meditate while you sleep.
So go ahead now and make sure you're lying in a comfortable position with your eyes closed in a space where you're ready to just fall deeply,
So deeply asleep.
When you're in your comfortable position,
Feeling cozy,
Go ahead and take three deep breaths.
Breathing in through your nose,
Holding at the top just for a moment,
Sighing out and exhale,
Dropping your shoulders down.
And taking two more deep breaths,
Just like that.
Beginning to feel so relaxed as you drop into the body,
Into the breath,
Feeling the weight of your body in your safe,
Comfortable space.
Noticing the sensations in the body,
Starting with your toes,
All the way down to the toes,
Just noticing the simple feeling of beingness in the toes.
Bringing your attention just a little bit up to the bottoms of your feet,
To the tops of your feet,
Allowing each and every muscle all the way down into your bones to just relax.
The relaxation feels so good as it moves into the ankles.
You might notice some tingling sensations,
You might notice a feeling of lightness or heaviness,
Just letting it be.
As you relax deeper and even deeper,
Feeling the relaxation move into the calves and shins,
Allowing the muscles to release,
To let go of any tension.
And then moving into the knees,
The knees soften,
Moving into the thighs,
The quadriceps,
Breathing into the quadriceps,
And just noticing what it's like to be present in the body tonight.
Notice if any resistance arises,
See if you can greet it with compassion and simple awareness,
Whatever arises for you is okay.
And just allowing that relaxation now to move into the hips,
Filling the hips with a deep sense of relaxation,
Letting the muscles soften,
The tendons relax,
Moving into deeper and deeper stillness,
Peace.
On your next inhale,
Inviting the relaxation up into the abdomen,
The stomach,
And inviting each and every organ in the body,
In the abdomen,
To relax.
Inviting a sense of ease into the abdomen,
Into the stomach,
Moving your awareness up now into the chest,
The heart space.
Feel what it's like to let the chest completely relax,
The muscles just melting into softness,
Melting all the way through to the backside of the body as your spine totally and completely relaxes more and more,
As you feel heavier,
Safer,
More relaxed,
Drifting,
Dropping into that peaceful sleep state,
Moving into the shoulders,
All the way down the shoulders,
And all the way down to the tips of your fingers,
Completely relax.
Into the neck,
The throat,
All the muscles letting go,
Taking a well-deserved rest.
Now relaxing all the muscles in the face,
The jaw,
The cheeks,
The tongue,
Letting the muscles around the eyes just relax,
Allowing the forehead to become smooth.
As you find that relaxation moving all the way to the top of your head,
Your body now fully relaxed,
And inviting the mind to relax as well,
To help the mind relax,
I'm going to count down from 10 to 1.
With each number I count,
You'll find yourself going deeper and deeper into that deep state of peace,
Peace in the body,
Peace in the mind.
10,
9,
So relaxed,
8,
Slipping deeper and deeper,
7,
More and more deeply calm and relaxed,
6,
5,
Floating into deep stillness and safety,
6,
5,
4,
3,
2,
Going deeper and deeper,
Deeper even than the sound of my voice,
As you simply connect with the vibration of the sound of the music,
1,
0,
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.
And this peace will allow you to let go of any thoughts and feelings standing in the way of your deepest sleep.
All the way down in this relaxing space,
Completely connected,
Completely held,
With each and every breath going deeper and deeper and deeper,
Relaxing into deep,
Deep,
Nourishing and healing sleep.
All the way down in this relaxing space,
Completely connected,
Completely held,
With each and every breath going deeper and deeper and deeper,
Relaxing into deep,
Deep,
Nourishing and healing sleep.
All the way down in this relaxing space,
Completely connected,
Completely held,
With each and every breath going deeper and deeper and deeper,
Relaxing into deep,
Deep,
Nourishing and healing sleep.
Noticing that in front of you the hallway turns a corner and you follow it,
Going deeper and deeper into this safe space,
Looking for the door that will lead you where you need to go.
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 opens.
All the way down in this relaxing space,
Completely connected,
Completely held,
With each and every breath going deeper and deeper and deeper,
Relaxing into deep,
Deep,
Nourishing and healing sleep.
On the other side of the door,
As you walk through,
You are completely held in a lovely purple light emanating from some distant place.
You notice on the floor in front of you is a staircase leading down into a wonderful,
Relaxing underground cave.
You decide to go down these steps and explore this cave.
Ten,
Taking the first step down.
Nine,
Eight,
Getting more and more.
With every step you take,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
And zero.
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 comfortable,
So relaxed,
Knowing you are exactly where you need to be.
Walking deeper and deeper into this softly lit cave,
So full of beautiful features in the stone walls.
You might hear the soft dripping of water,
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 and deeper and deeper until you reach the water's edge of an underground lake.
The water is a bright blue,
Bioluminescent glowing blue.
The water is so clear you can see the bottom even in the low light.
You notice a sturdy looking boat with an oar and decide to get into the boat to cross the lake.
You sit in a comfortable plush seat in the middle of the boat 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,
Over the little ripples,
Gently connecting you 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,
All the way down in this relaxing space,
Completely connected,
Completely held with each and every breath going deeper and deeper and deeper,
Relaxing into deep,
Deep,
Nourishing and healing sleep.
All the way down in this relaxing space,
Completely connected,
Completely held with each and every breath going deeper and deeper and deeper,
Relaxing into deep,
Deep,
Nourishing and healing sleep.
