Sleep Meditation Method

An effective sleep meditation method based on the body scan (physical Vipassana). In a lying down position, you will rest your awareness on each part of your body, from your feet to the top of your head. As each part of your body deeply relaxes, your mind and nervous system also wind down. You may fall asleep before you reach your knees.

No bells or mantras are included, so you can safely drift off to sleep and let the meditation play until the end.

Transcript

Deeply relax now. Lie on your back, Using supports where required, Such as beneath the head, Knees or lower back. Concentrate on your feet. Feel your feet sinking into the mattress. Relax, Deeply and softly supported by the earth element. Your feet are fully relaxed. Fully relaxed are your feet. Concentrate on your lower legs, The calves and the shins. Feel your lower legs sinking into the mattress. Deeply and softly supported by the earth. Your lower legs are fully relaxed. Fully relaxed are your lower legs. Concentrate on your thighs. Feel your thighs sinking into the mattress. Deeply and softly supported by the earth. Your thighs are fully relaxed. Fully relaxed are your thighs. Concentrate on your pelvis. Feel your pelvis sinking into the mattress. Deeply and softly supported by the earth. Your pelvis is fully relaxed. Fully relaxed is your pelvis. Concentrate on your tummy. Feel your tummy sinking into the mattress. Deeply and softly supported by the earth. Your tummy is fully relaxed. Fully relaxed is your tummy. Concentrate on your back. The lower back, The middle of your back, The upper back, Your spine, From bottom to top. Feel your back sinking into the mattress. Deeply and softly supported by the earth. Your back, The lower back, Middle back, Upper back and spine is fully relaxed. Fully relaxed is your back. Concentrate on your chest. Feel your chest rising and falling with steady, Relaxed breathing. Your chest is sinking towards the mattress. Deeply and softly supported by the earth. Your chest is fully relaxed. Fully relaxed is your chest. Concentrate on your arms. The upper arms, The lower arms, Your hands, Fingers and your shoulders. Feel your shoulders, Arms and hands sinking into the mattress. Deeply and softly supported by the earth. Your arms, Shoulders, Hands are fully relaxed. Fully relaxed are your arms, Shoulders and hands. Concentrate on your neck. Feel your neck sinking into the mattress. Deeply and softly supported by the earth. Your neck is fully relaxed. Fully relaxed is your neck. Concentrate on your face. Your chin, Jawbone, Mouth, Cheeks, Nose, Eyes. Feel your face fully letting go and relaxing. Sinking into the mattress. Deeply and softly supported by the earth. Your face is fully relaxed. Fully relaxed is your face. Concentrate on your head. All the stress is melting away from your head. Letting your head sink into the mattress. Deeply and softly supported by the earth. Your head is fully relaxed. Fully relaxed is your head.