Ease Into A Peaceful Sleep

Your body already knows how to have a deep, relaxing, restful sleep. Lean into my voice to take you on a beautiful journey to your sweetest dreams. Fall asleep easily and sleep deeply. Wake up energized in the morning.

Transcript

Welcome to this meditation called Ease into Sleep.

This practice is designed by imitating the natural sleep processes of the body.

You can use this meditation to fall asleep easily and also to have higher sleep quality.

Just lie down,

Close your eyes and take your time to settle in.

You may want to have a blanket just to keep yourself warm.

Trust your body to get into the most comfortable position and you can always move.

You are in control.

Your body knows how to sleep and how to relax.

Actually it has done it many many times.

So trust your body and follow my guidance without any extra effort.

It is completely okay if you notice that you didn't hear me at times.

It is natural.

My voice is coming with you wherever you go and be sure that you are hearing what you are supposed to hear and don't worry.

Just go on listening.

So see if you want to wiggle or move over so slightly to settle in a bit more and then let go.

Feel the contact of your body with your bed.

Release the whole weight so that your bed can carry you.

Let the gravity carry your head,

Your torso,

Your arms and legs.

Feel the sensations on your face.

Your temples,

The area between the eyebrows are soft.

The skin covering your eyes and ears is relaxed.

Let your jaw soften.

Feel your lips and relax the area around your lips.

Just notice the darkness you see with your eyes closed.

With no special effort let the voices reach your ears.

The voices from the outside.

The voices in the room.

Or maybe even the voice of your own breathing.

Do you notice any smells?

How is the taste in your mouth?

Feel the skin covering your whole body.

Touch of your clothes or your blanket.

Feel the temperature on your face,

On your hands.

Bring your attention to your breath.

The breath is flowing in and out without any effort.

The inhales and exhales through the nose.

Just notice without changing it.

Notice how your body moves with the breathing.

Is it your chest or your belly?

If you have any intention for your sleep,

Just like planting a seed,

Plant your intention in your heart.

This seed intention can be something like I always fall asleep easily.

Or I sleep deeply.

Or maybe I wake up energized every morning.

Just take your time and imagine how it would look like when your intention is realized.

How would you feel?

How would you behave?

Just imagine the details,

Feel it in your body and repeat your intention three times silently.

Go back to your breathing.

Be curious about your breath as if you too are meeting for the first time.

How deep are your breaths?

How is the rhythm of your breathing?

Just witness the ebbs and flows of your breath as if you are watching the waves hitting the shore softly.

Feel the rhythmic movement of your chest and or your belly.

Let your body sink just a little bit more with each exhale.

Your shoulders,

Your neck,

Jaw,

Temples,

Eyebrows and your tongue.

All of them are soft and relaxed.

The bones,

The muscles,

The inner organs and the skin.

The whole body is letting go from inside out.

Let your attention be free to wander in and around your body.

We will visit each body part and I will guide you in this journey.

Let your attention to the parts that I mentioned and feel the sensations in and around that part.

Bring your attention to your skull.

The scalp covering your head,

Your hair bulbs,

The forehead,

The eyebrows,

Right eye,

Left eye.

Feel both eyes,

The eyelids and the eyelashes.

The tiny muscles around your eyes and the eyeballs.

Feel the nose,

Right nostril,

Left nostril.

Feel both nostrils at the same time.

Right ear,

Left ear,

The auditory canal on each side.

Feel both ears at the same time.

Right cheek,

Left cheek.

Feel both cheeks together.

Feel the area between your nose and your upper lip.

Feel the sensations on your upper lip.

The line where lips touch.

The lower lip.

Feel the sensations in your mouth,

Tongue,

Teeth and the pellets.

Notice the sensations in your throat.

Feel your neck.

Sense your head.

Sense your head and neck as a whole and let go of the weight and tightness.

Notice the sensations on your right shoulder and let the right shoulder be heavy.

Right armpit,

Upper arm,

Right elbow,

Lower arm.

Feel your wrist.

Feel the sensations in your right palm.

Feel your right hand fingers and also the area in between your fingers.

Feel your fingertips.

Feel your whole arm and hand.

Bring your attention to your left shoulder.

Left shoulder is heavy.

Left armpit,

Upper arm,

Elbow and lower arm.

Feel your left wrist.

Left hand,

Palm,

Fingers.

Feel the sensations in between your fingers and also the fingertips.

Feel your whole arm and hand.

Feel your upper torso around your collarbones,

Shoulder blades and ribs.

The back of your upper torso,

The front and the sides are heavy and soft.

Notice the sensations in your stomach.

Feel your lower back,

Waist and your belly.

And let go.

Bring your attention to your pelvic area.

Feel the hip bones,

The muscles surrounding the hip bones and the tissues filling the pelvis from the inside.

All the tissues around the hips are relaxed.

Feel the right upper leg.

Right thigh is soft and heavy.

Let go of your kneecap and the area behind your knee.

Right calf and right ankle are heavy.

Feel the right heel.

Top of the foot.

Sol of the right foot.

Feel the toes,

The area between the toes.

And let go of the weight of your right foot.

Bring your attention to the left hip.

Feel your left thigh and let go.

Your left kneecap and the area behind your left knee are relaxed.

Left calf is soft and left ankle is heavy.

Left heel is sinking in.

Top of the foot.

Sol of the foot.

Fingers and in between the fingers are relaxed.

Feel your right arm and left leg together.

Right arm and left leg.

Feel your left arm and right leg together.

Feel your right hand and left foot.

Feel the left hand and right foot together.

Left hand and right foot.

Feel the sensations on your both legs.

Feel your both arms together.

Feel your shoulders and pelvis at the same time.

The shoulders and the hips together.

Feel your face and head.

Feel the body as a whole from the top of your head to the tips of the fingers and toes.

Feel the body as a whole.

Let go of focusing the attention on the body.

Notice yourself breathing.

Without changing your breath,

Just start counting down from 30 as you breathe.

Inhale,

Exhale 30.

Inhale,

Exhale 29.

Inhale,

Exhale 28.

And go on like this.

There is no goal to reach zero here.

These numbers are just reminders.

If you get distracted,

It's totally normal.

Don't worry and just start from 30 again.

Inhale,

Exhale and count down.

Inhale,

Exhale and count down.

Inhale,

Exhale and count down.

Inhale,

Exhale and count down.

Inhale,

Exhale and count down.

Stop counting and let go.

Simply visualize the images I will give you in detail in your mind's eye.

Imagine a cloud.

Imagine a white fluffy cloud.

A clear creek flowing slowly.

A crystal clear creek flowing slowly.

Blazing flames of a fire.

The sun.

The earth.

A blossoming flower.

A blossoming flower.

A gracious white swan.

A deep lake.

A candle flame.

A huge grassland.

A huge and wide grassland.

Let go of the visualization.

Let go of the sensations I mentioned in your body.

Let these sensations spread throughout your body.

Coolness.

A bit cold and chilly.

As if there is a cool breeze giving you chills.

Warmth.

Your whole body is getting warmer and warmer.

As if you are sitting in front of a fireplace.

Your body is warm.

Heaviness.

The body is sinking in as if it weighs tons of weight.

Lightness.

You are as light as a feather.

You feel like you may even be lifted off the ground by the wind.

Feel tiredness in your body.

You are tired like you ran for hours.

Tired and exhausted.

Feel a sensational rest.

Let this feeling of rest take over all your body.

Let go of the sensations.

Now imagine you are on the top of a beautiful stairs and at the bottom of the stairs is your favorite peaceful place.

Visualize the details of the stairs.

Visualize what it is made of,

Its design and the panisters.

In a moment you will go down the stairs step by step counting down from 10.

10.

You are on the top stairs.

9.

You take a step down and look at the stairs below.

8.

You are getting closer to your peaceful place.

7.

You look at the steps down.

6.

5.

You are already midway down.

7.

4.

You can even see what is down there.

Your favorite place.

7.

3.

You are getting closer and closer.

2.

1.

You take a step into your favorite place.

3.

You are in a comfortable place.

4.

You are completely safe here.

5.

You can relax and let go.

6.

Surrender to sleep and get a good deep restful sleep.