Descend Into Deep Sleep

Deep, restful sleep can be as elusive as it is necessary. This embodied meditation lets you find your way there. Settle right into bed for a progressive, full-body release, then sink into a guided relaxation that helps you drop into restorative rest.

Transcript

Hi,

I'm Paige,

And this is a guided relaxation session to help you sink into a deep and restful sleep.

It's designed to do right in bed,

So you can make yourself comfortable,

Gather in anything you would like to help yourself feel supported.

And once you arrive here,

Perhaps just rock your head gently side to side.

And as you do that,

Feel your shoulders ground,

Feel the sides of your neck and your jaw and your face release.

Maybe as your head falls still,

Let your whole system draw in an inhale that feels as if it could stretch into your entire body.

And then when you're ready to exhale,

Gently sigh it out as a release.

We'll now begin to consciously release tension,

Letting the focus start on the physical level and then effortlessly seep into mental and emotional layers so you're completely ready for rest.

Let your attention drift all the way down to your feet.

When you get there,

Curl your toes,

Tense the soles of your feet and your ankles,

Maybe even engage your calves.

And then let every bit of that go all at once.

Let's do that once more on the breath.

So let your body inhale as you curl your toes and tense the soles of your feet,

Your ankles,

Even your calves.

And as you exhale,

Let every bit of that go at once.

Inhale,

Lift your knees,

Tighten your thighs,

Squeeze your hips and your bottom.

And as you exhale,

Let all of that engagement go.

Once more,

Inhale,

Lift your kneecaps,

Tighten your thighs,

Squeeze your hips and your bottom.

And as you exhale,

Let all of that go all at once.

Inhale,

Make gentle fists with your hands,

Let that tension spread into your arms,

Scrunch your shoulders,

Create some tension in your neck.

And when you're ready to exhale,

Let all of that go,

Release the hands,

The arms,

The shoulders,

The neck.

Once more,

Inhale,

Gentle fists,

Let that tension spread into your arms,

Shrug your shoulders,

Even create some tension in your neck.

And as you exhale,

Let every bit of that go all at once.

Inhale,

Gently tighten your stomach,

Your rib cage,

Your chest,

Even up into your throat.

And as you exhale,

Let all of that engagement release.

Once more,

Inhale,

Tighten gently through the stomach,

The rib cage,

Your chest,

Even up into your throat.

Exhale,

Let every bit of that go all at once.

Inhale,

Clench your jaw,

Pucker your mouth,

Squeeze your eyes shut,

Feel your forehead squeeze,

Even the top of your head tighten.

And as you exhale,

Let all of that release.

Once more,

Inhale,

Clench your jaw,

Pucker your mouth,

Squeeze your eyes shut,

Feel your forehead squeeze,

Even tighten the top of your head.

Exhale,

Let every bit of that go all at once.

This time as you inhale,

Clench,

Tighten,

Squeeze your entire body,

Everything all at once,

Front to back,

Side to side.

And exhale,

Let all of it go,

Everything release.

Do that once more.

Inhale,

Clench,

Squeeze,

Tighten the whole body,

Front to back,

Side to side.

And as you exhale,

Let every bit of it go.

Just feel your body breathe,

Feel your body resting here.

Notice any subtle layers that want to continue to hold on.

And then see if this feels true for you,

That the more you relax and release,

The more supported,

Nurtured and nourished you can be.

Notice the more you relax and release,

The more supported,

Nurtured and nourished you can be.

Watch these areas release even further as you softly rest your attention on each place that I name.

The skin of your forehead,

The sockets of your eyes.

Watching these areas release even further as you rest your attention on each place I name,

Your cheekbones,

Your inner ears,

Corners of your mouth,

The root of your tongue,

The hinge of your jaw,

Everything releasing a little further as you rest your attention on the places I name.

The base of your skull,

The back of your neck,

Your throat,

Your shoulders,

The muscles of your arms,

Spaces of your wrists,

Your palms,

Your fingers,

Everything releasing a bit more,

Your rib cage,

Your belly,

Your hips,

Muscles of your legs,

Joints of your ankles,

Your shoulders,

Your heels,

Soles of your feet,

The webbing in between each of your toes.

In this state of deep physical relaxation,

You may be even more attuned to the wave-like rise and fall of your breath.

The waves rolling in and washing back out.

Allow yourself to sink a little more deeply towards sleep as you're rocked by your breath for a few more cycles.

Your entire system continuing to slow down,

Dropping more and more toward the subtler layers of who you are.

Places where states of creativity,

Memory,

Imagination,

And learning can be nurtured.

Where you can be deeply replenished.

Places of healing,

Repair,

Restoration.

If you haven't already,

Allow any conscious focus on the breath to dissolve now.

That tidal pull continuing to nourish you effortlessly.

Nothing at all for you to do.

You're just drifting here,

Deeply relaxed,

Descending towards sleep.

Calm and peaceful,

Dropping into sleep.

Like ripples in a pond,

Very quietly and dreamily extending outward,

Watch your sensory body fade even more.

Vision completely dark,

And sounds at all very far away,

Distant.

Being muted,

Your physical form surrendering to gravity.

Safe,

Held,

Descending completely now into deep sleep.

The channelist background drumbeat of your heart beating,

Your body breathing,

Experiencing effortless tranquility,

Repairing,

Restoring,

Calm,

Relaxed,

Deeply.

Deeply connected to your true nature.

Whole system devoted to healing and renewal,

Whole system at rest.

Reviews

This really helped me to release tension and relax before bedtime 🥱 😴
Thank you 😊

This will go on my sleep playlist. I'm not sure I made it much beyond the very gentle and helpful progressive muscle relaxation. Thank you.

Perfect end to a stressful day. Your voice is so calming. Thank you so much!

Lovely guided embodied practice and meditation leaving every muscle relaxed. Thank you

Absolutely wonderful! I was asleep before the meditation finished!

Best sleep meditation I’ve listened to so far!!!! Felt so so good

Very relaxing, I fell asleep before the end. Thank you!

Good body relaxation. Feels like a blanket of my Serenity was laid on me.

Sublime as always. Thank you!!!

Great meditation to get ready to sleep and fall asleep. Thank you 🙏🏼

Calming voice thank you, Paige

Wonderful sleep meditation. 🙏💝🥰

Very soothing voice.

Excellent! Lovely soothing voice, background music perfect! 🙏✨✨

Awesome

A new‐to-me practive, and very worth the brief and effective time. Thank you for sharing this with us here! I see you and the light within you. Be well. 🤲🏻❤🤲🏻

Beautiful, I awoke during the early morning hours and listen to this to go back to sleep 😌

Very very helpful.