Bedtime Meditation For Natural, Easy Sleep

If you're having trouble switching off your mind and relaxing your body after a busy day, or during a period of sleeplessness, use this gentle and hypnotic guided sleep meditation to help you drift off naturally. Let the words wash over you as you relax your body completely and let the thoughts dim and quiet as you settle deeply beneath the starry night.

Wishing you a deep and restful sleep and sweet dreams!

Music by Darren J Benjamin Music

Transcript

Welcome to this evening's sleep meditation.

This will be an opportunity for you to get comfortable and tune into the sound of my voice as a way of having something to hook the mind's attention to.

Particularly useful if you tend to think a lot in the process of trying to go to sleep and if you need something outside of yourself just to stop the flow of thinking and distraction in order to help move you towards a state of relaxation and sleep.

So just let's start by getting as comfortable as can be.

Fluff your pillow if you haven't done so already.

Arrange the duvet or blankets around you in a way that makes you feel cozy and cocooned,

Comfortable.

And bring yourself into whatever position feels right in this moment.

Sometimes that's on our sides,

On the back,

Maybe laying on the front of the body.

But be sure to use whatever extra support you might want just to make yourself as cozy and comfortable as possible.

For some people that might mean a cushion between the knees or under the knees.

If you're laying on your back you might like to scrunch your pillow around the back of the head and the back side of the neck so there's like an extra cushioning that goes on.

A feeling of really being held.

That's really nice.

So taking the time to create this ritual for ourselves is like saying I deserve this.

I deserve to be as comfortable.

It matters that I'm comfortable.

It matters that I'm supported and held.

Because all of that is just going to help you relax more physically.

And when you relax physically,

You relax mentally.

And when you relax mentally,

You ease the pathway towards a restful sleep.

If you have an eye mask,

Place your eye mask over the eyes and allow yourself to settle in where you are.

Just noticing now the support that's underneath you.

The firmness or softness of your mattress.

Holding your whole body.

Just noticing the parts of your body that make contact with the mattress and allowing those body parts to sink a little deeper into the surface of your bed.

Knowing that the mattress holds you and beneath that the bed frame holds you and going down further the floor holds and supports you.

And going down beneath the building and the foundations of the building support you and going down further the ground supports you and going down further the earth supports you and the whole planet beneath you supports you.

And just allowing those muscles and bones and organs and limbs to be as heavy as they are.

Releasing all weight from the toes and the feet and the ankles.

Releasing all weight from the calves and the shins and the knees.

Releasing all weight from the thighs and the hips and the pelvis.

Releasing all weight from the belly and the ribs and the chest.

Releasing all weight from the back and the neck and the head.

Allowing the whole body to be heavy.

Releasing all weight from the whole body and letting the eyeballs soften in whatever direction in their sockets.

Just relaxing any need to focus in the muscles around the eyes.

Relaxing any need to see or think.

Knowing that this is your private sacred time of sleep with nothing to think about.

Nothing that needs thinking about.

Nothing to do because there is nothing that needs doing.

Nothing to resolve because there is nothing that needs resolving.

And nothing to chew over because there is nothing that needs chewing over.

So as you just encourage and allow those eyeballs and the muscles around the eyes to fully let go.

To melt.

To release.

To withdraw.

To relax.

Allow the eyebrows to melt.

Release and relax.

Allow the forehead to soften and broaden and relax.

Allow the temples and the space between the eyes to melt back and let go and release.

Allowing the muscles in the cheek,

The cheekbones,

The jawbones and the chin to relax completely.

Just letting all effort drain away.

Allowing the whole face to be completely soft.

Letting go of all expression,

All effort,

All thinking.

Just softening,

Releasing and relaxing throughout the whole face.

The whole face relax.

The whole face relax.

And the weight of the head dropping deeply into the pillow.

The weight of the whole head dropping deeply into the pillow.

The weight of the whole head dropping deeply into the pillow.

All the muscles of the neck relax,

Released,

Entirely surrendered.

And that sweet softness melting its way through the whole face.

Melting its way down through the neck and the shoulders.

All the way into the body.

The whole body now just soft and sweetly released.

And the sweet slumbering energy of night time washing its way through the mind and the body.

And imagining just in the very vague peripheries of your imagination that in the corner of the universe are thousands and thousands of stars which are keeping their watch over the night time sky.

Emanating a soft and easy glow.

So that the sky just gently hums with a warm and golden light.

And that warm and golden light is making its way down from the night sky.

Scattering itself gently over the whole earth.

So that those who are in the night time sphere receive this glowing,

Custodial energy.

This wise,

All-seeing ancient light emanating from the stars.

Permeating the sleeping bodies of those who lie beneath it.

And there's nothing that needs to be done.

You just easily take it in.

Allow the body to absorb into each of its cells this starry,

Celestial,

Magical night.

Knowing that it infuses your body and your dreams.

And lends a blissful,

Easy quality to your dreaming and your sleeping.

With nothing to do.

Just passively taking it in.

And allowing it to send you deeper and deeper into a state of relaxation.

This canvas of stars allows its light to waft breezily,

Soothingly down onto the earth.

And your body knows instinctively how to receive and take in its easy and restful benefits.

From this tradition of stars,

Taking care of those who sleep beneath them has gone on for centuries and thousands and thousands of years.

These stars are known and celebrated for the peace and tranquility that they imbue into the night sky and into the bodies of those who sleep beneath them.

And these stars are like wise,

Old storytellers nestled into the sky and visible only to those who wake.

But for those who sleep and who are enchanted by their whispered secrets of the universe at night,

They enjoy the benefit of quiet absorption and peaceful sleep.

And these stars are aware of their special gift.

They are aware of how their stories,

Their nighttime tales,

And their sleepy meditations aren't just for children.

They hold the power to soothe the restless minds of adults and to bring peace to the tired bodies of those who work hard and whose dream it is to fall off into uninterrupted,

Peaceful sleep.

And of this realm of dreams,

Those who fall into it know how powerful and easeful the sleep it gives brings,

Knowing that there is nothing that needs to be done to get there and that the guidance is always one of softening,

Deepening relaxation.

And the stars now just glowing quietly like guardians in the night sky,

Bestowers of stories and dreams,

And a warm light,

A warm light that eases the bodies of its listeners into a deeper state of rest and relaxation.

Entering the dream world,

A dream of different universes,

Where there are planets and forests and landscapes,

So much for us to gaze at,

So much to uncover,

So much to learn from the wisdom of.

And the words of these wise universes,

Which the stars know all about,

Flow like water,

Carrying the listeners and their imagination into a whole new world of easy rest and easy relaxation,

With their eyes closed,

Allowing the words to just ripple over us.

Those beautiful tales of adventure and mystery wend their way into the daily ritual of slowing things down and drifting into a peaceful slumber,

Knowing that the stars above us tell stories of the cosmos,

Knowing that these celestial heavens and the beings who live within them,

Once danced among the galaxies of the skies,

This place of profound possibility and wonder,

This universe in which you are sleeping,

Knowing all of the secrets of this exquisite nighttime place.

And the odyssey of these stars and the characters that once took us there,

Lives on through your nighttime meanderings,

As you breathe slowly and peacefully,

Allowing everything to release and relax,

Heading off into a beautiful,

Long,

Restorative sleep.

Reviews

This works wonders, as I never hear the end….thank you Ellie!

A wonderfully relaxing accompaniment to falling asleep. Thank you! 🫶✨

I’ve never heard the ending…! 😊Thank you for lulling me into slumber 😴 this one is one of my favourite 🙏🏼💕

Wonderful meditation Ellie! Just perfect for winding down for sleep. You have my favorite voice on Insight Timer ❤️

This track is the track I didn’t know I needed. Thank you so much for calming me, relaxing me, and leading me into sleep.

It which is this mediation Grace, a peaceful reflective restorative graceful place in my mental mind with tears of calmness that's lead to it. Rejoice and sing.

Yeah I really like your voice but do you think you could revise what you say more carefully, I mean, plan it more carefully

This teacher has an amazing voice and presence in her talks. Very soothing and relaxing.