Back To Sleep Visualization

For anyone having trouble falling or staying asleep, or if you're simply looking for a guided meditation to help you drift off. This meditation will calm a busy mind or restless body through a combination of breathwork, progressive body relaxation, and visualization.

Transcript

Welcome.

Chances are you're here because you're having trouble falling or staying asleep.

You've come to the right place.

Everyone has trouble sleeping every now and again,

So you're definitely not alone.

I'm here to help guide you back into the restful state of deep sleep so that you can continue doing your effortless magic of restoring your body,

Mind,

And your energy.

Let's begin by getting comfortable.

Maybe you've been tossing and turning all night,

Or maybe you're just lying down for the night.

Either way,

Take a few moments to get extra cozy in bed.

Add in that extra pillow,

Maybe dab on some lavender essential oil,

And readjust yourself until you feel as comfortable as possible.

Once you're ready,

Gently close your eyes and allow your breath to be smooth and natural.

Part of the reason why we sometimes have trouble sleeping is not always based in the body,

But the mind.

Now that we're completely comfortable in the body,

We're going to settle the mind.

Imagine that you're in a closet.

Walk in,

Lots of room around you.

There's a box in front of you and a single shelf.

On the floor are physical representations of anything that's been weighing on you lately,

Maybe giving you some troubling thoughts or anxiety.

Visualize yourself putting these things into the box,

Each item with a different shape and color,

Fitting neatly into the box.

Once the floor is cleared and all of the items are in the box,

We're going to close it up and put it on the shelf in front of you.

Don't worry,

You can always come back to these things when you wake up.

But for now,

It's time to take a rest.

There's nothing left for you to do tonight.

And you'll probably approach these matters with a clear head and a more rested body after a good night's sleep.

So let's turn out the light,

Close the closet door,

And imagine crawling into the coziest bed that you can think of.

The temperature of the air around you is perfect,

Just how you like it.

The weight of the blankets make your body feel secure,

And all the pillows are just at the right spots.

Close your eyes and let the external world fall away,

Knowing it'll all be where you left it when you wake up.

Let's take a few deep breaths to let our bodies know that we're ready for rest.

We're going to inhale for a count of four,

Hold for a count of seven,

And exhale for a count of eight.

We'll do this three times.

Begin by exhaling as much air as possible.

When you're ready,

Let's begin.

Inhale,

2,

3,

4.

Hold,

2,

3,

4,

5,

6,

7.

Exhale,

2,

3,

4,

5,

6,

7,

8.

Inhale,

2,

3,

4.

Hold,

2,

3,

4,

5,

6,

7.

Exhale,

2,

3,

4,

5,

6,

7,

8.

Last time.

Inhale,

2,

3,

4.

Hold,

2,

3,

4,

5,

6,

7.

Exhale,

2,

3,

4,

5,

6,

7,

8.

Nice work.

Allow your breath to return to its natural rhythm.

This regulated breathing sends a message to your brain that you are no longer in need of decision-making,

You're not in danger,

And that you don't need to be in fight-or-flight mode.

It's time to enter rest and digest.

Notice the way your breath raises your chest and belly on the inhale and lowers on the exhale,

Like gentle ocean waves kissing the shores of your favorite beach.

Now we're going to relax the body one part at a time.

Starting with the top of the head,

Relax the muscles and allow any tension to melt away,

As if each part of your body is being drenched in a soothing,

Honey-like energy.

Moving down the forehead,

Eyebrows,

The temples,

The eyes,

Cheeks,

Your jaw,

Relaxing the tongue in the mouth,

Relaxing the neck,

Shoulders,

Chest,

Allowing any tension to melt away.

Relaxing the upper arms,

The elbows,

Forearms,

Wrists,

Hands,

And fingers.

Letting this honey-like energy melt down the abdomen,

The hips,

The thighs,

Knees,

Calves,

Shins,

Ankles,

Feet,

And toes.

Now your entire body is coated in a safe,

Warm,

Heavy,

Comforting energy,

Protecting you from any feelings of restlessness or anxiety,

Allowing you to completely relax,

Start to drift into a deep state of slumber.

If at any time during this meditation you start to drift off,

That's perfectly fine.

You don't need to stay awake for the entirety of the meditation,

For the purpose here is to fall back to sleep.

And if you find yourself waking back up throughout this meditation,

Or after you finish it,

You can always come back,

Press play.

You are safe here.

It is safe for you to just be,

To rest,

To put everything down,

To let go of your to-do's or have-to's.

There's nothing left for you to do.

It's time to relax.

Allow yourself to melt into your bed and let it all go.

Now we're going to go through a calming visualization.

Imagine you're walking through an orchard,

Ripe with your favorite fruits.

You smell their fragrance in the air,

Perfect temperature enveloping you in a state of complete bliss.

The sunlight is shining through the green leaves of the fruit trees.

The sun's rays dancing on the cool soft grass beneath your feet and on your skin.

A gentle breeze blows,

And a delicate flower from one of the fruit trees travels on the wind and lands a few yards ahead of you.

You walk along the path,

Each soft step like clouds supporting your feet.

You pick up the flower and admire its beauty.

Silky petals,

Vibrant colors,

Perfect shape.

You bring the flower to your nose and gently inhale its sweet fragrance.

The smell brings you into a heavenly sensation,

As if your feet begin to lift from the soft earth.

You feel that everything around you is full of love,

Full of safety,

Compassion,

And comfort.

There is no rush here,

No agenda,

Nothing to be done.

Everything around you is sending you intuitive messages that they are all here to support you,

To bring you closer to a state of pure relaxation and comfort.

The sun's rays,

The sweet flowers,

The ripe fruit trees,

The soft grass,

The clean air,

The blue sky,

The fluffy clouds,

With a sense of gratitude and feeling deeply supported in your entire being,

Like everything is working together in your favor and it will all work out for you exactly as it's meant to.

You find a patch of perfect,

Soft,

Green grass to lay down.

You pick a piece of fruit from the tree beside you,

Admire its texture,

Color,

And shape,

Smell the ripe flesh.

You bite in and taste the fruit's sweet nectar.

The sensation brings you pure bliss.

Curl up under the trees and the soft grass and feel Mother Earth beneath you,

Supporting you and holding you ever so gently.

Close your eyes,

Breathing deeply,

A soft smile on your face,

And you allow yourself to gently drift off into the deepest sleep,

Knowing that you are safe to completely relax and let go.

I hope this meditation and guided visualization has helped you to relax and drift back to sleep.

May your rest restore you and bring you a sense of contentment when you awake.

You are a beautiful,

Divine human being who deserves to rest and feel at peace.

May you be well and may you be rested.

Until next time.

Reviews

Worked beautifully lovely voice..

A nice meditation. I especially like no music so I can play my own. I didn't go back to sleep but maybe next time. Thank you.