Falling Into Delta Sleep - 20 Minute Daily Insight

This meditation will guide you into a state of relaxation, helping you to let go of any stress or worries as you fall into a deeply nourishing and peaceful sleep. This meditation is available in 5, 10, and 20-minute versions.

Transcript

Hi and welcome to Daily Insight.

My name is Glenn Harrold and I'm a meditation teacher at Insight Timer.

And the aim of this recording is to guide you into a deep sleep.

So make sure you are in bed and ready to drift off into a deep relaxing sleep.

Enjoy.

And now I want you to focus all of your attention on your breathing.

So just begin to breathe slowly and deeply in through your nose and out through your mouth,

Creating a circular breathing motion.

Make each breath very deep and slow.

And when you reach the top of your breath,

I want you to hold it for three seconds.

Then silently count to five on every out-breath.

And as you breathe out,

You let go of any tension in your body.

Just continue to do this and with each out-breath you relax more and more.

And as you focus all of your attention on your slow deep breathing,

Just let any cares or worries go now with every slow out-breath.

As at this moment in time,

Nothing matters.

Just let go of any worries or problems that may have been on your mind lately.

Breathe away any negativity,

Any negative thoughts or emotions.

Just let them go now.

And as you do this,

Allow yourself to relax more and more so that you can begin to create a stillness within you.

Focus all of your attention on your breathing and just be in the moment and feel present and connected.

As at this moment in time,

Everything is good.

And you can feel safe and secure now as you allow yourself to surrender and let go.

And with every breath now,

Focus on a space inside yourself where there is no thought,

No doing,

Just a very still centred space where you feel present and connected.

Allow your mind to become so quiet that you have no thoughts,

You just remain in this centred still place and the outside world gets further and further away.

Enjoy this feeling of doing nothing and go deeper and deeper and deeper still.

Letting go,

Letting go,

Letting go,

Letting go,

Letting go,

Letting go.

And as you continue to relax and let go,

You can feel your whole body sinking down into the bed.

And you can be aware of how relaxed your body has become,

From the top of your head to the tips of your toes.

Your eyelids have become very heavy,

Heavy and tired.

And any tension in your forehead is disappearing as all the muscles there become loose and relaxed.

And your eyebrows drop down feeling heavy and tired.

And all the muscles in your jaw have become loose and relaxed.

And this feeling of relaxation spreads down into your neck and into your shoulders,

Letting go of any tightness or tension in the muscles there.

And you feel all the stresses and strains of the day begin to disappear as the feeling of relaxation continues down into your arms and down to your fingertips.

And you may even feel a tingling sensation in your fingertips as you go deeper.

And you become more aware of a growing peaceful feeling inside,

A feeling of calmness and of being centered and still.

You feel calm and centered.

And now every muscle in your chest and stomach becomes loose and relaxed.

And all the muscles in your back are relaxing too.

All the way down your spine,

The muscles loosen and relax one by one,

Freeing themselves of any tightness or tension.

Every muscle in your back relaxing so completely,

Almost like a mental massage.

And you drift down deeper and deeper relaxed,

Feeling sleepier and sleepier as you allow this wave of relaxation to spread all the way down into your legs,

Into your thigh muscles and your calves,

So all the muscles in your legs,

Ankles and feet become loose and relaxed.

Allow yourself to let go completely.

And you feel completely relaxed from the top of your head to the tips of your toes.

And as the outside world continues to fade more and more into the background,

You go deeper inside,

Into your inner realms,

To the unique and special part of you that only you can go to,

The unconscious part of yourself that is responsible for all the pleasant dreams you have,

All the creative inspiration.

Just allow yourself to drift into this part of you and go deeper and deeper now.

The only thing that matters now is the relaxing sound of my voice,

Which will continue to make you feel sleepier and sleepier,

More and more drowsy and tired.

And you may soon find that you soon drift off into a pleasant dream as you fall deeper and deeper asleep.

Sleep,

Sleep,

Sleep.

You go to sleep.

You go to sleep.

You go to sleep.

You go to sleep.

And I want you to know that you will sleep a long deep sleep tonight and when you awaken in the morning you will be full of energy as you will have had such a nourishing,

Refreshing sleep you will awaken in the morning feeling uplifted and refreshed and with a wonderful feeling of well-being and so from now on you will find it easier and easier to go to sleep at night as soon as your head touches the pillow you will feel very sleepy and tired as soon as you go to bed at night and your head touches the pillow you will feel very sleepy and tired and you will quickly drift deep,

Deep asleep without even trying without thinking about whether you are going to go to sleep or not as you will devote all of your attention to allowing your body to relax so completely that you naturally drift away into a deep sleep and you will find it easy to relax every muscle in your body and quieten your mind and as you do this you become drowsier and drowsier and sleepier and sleepier and you drift into a deep,

Deep sleep and you stay in that deep relaxing sleep all night long so you can just go to sleep now into a deep,

Deep sleep into a deep,

Deep sleep go deep asleep deep asleep,

Sleep,

Sleep you go to sleep,

Sleep,

You go to sleep.

You go to sleep.

Reviews

I was already tired
Had a bad backache
I felt relieved and slept well
Thanks Master!

Amazing

♥️♥️♥️♥️ Sothing, Relaxing, And Amazing Meditation 🥰🥰🥰🥰♥️♥️♥️♥️ It Helps Me To Relax Very Quickly And Appreciate It From The Bottom Of My Heart And Soul! 🥰🥰🥰🥰♥️♥️♥️♥️ Namaste So Much! 🙏🏻🙏🏻🙏🏻🙏🏻♥️♥️♥️♥️ I Always Wake Up Refreshed Every Time I Meditate This Faboulius Meditation 🤩🤩🤩🤩♥️♥️♥️♥️

I drifted off into sound sleep without knowing when

His meditation is really relaxing and I fell asleep thank you

Very nice!

I didn’t make it to the end so it worked 😄 thank you! 🙏

This is the most effective sleep meditation. I used this to take afternoon naps while working midnights. I have probably listened to his meditations 100 times.

Thank goy

Fabulous

Lovely, relaxing meditation just before bed.
As always excellent production from Glenn, been listening for years to Glenn’s recordings, love them. Thank you.😄🙏🏻

Thank you Glen for this relaxing sleep meditation 👍

Perfect. Just what I needed to turn my brain off. And, 20 minutes was the perfect time. Than you, Glenn.

Put me almost immediately into a soothing deep sleep.

Love his voice!

Drifted off just after starting! Perfect pathway to sleep.

It worked 🥱😴💤

Helped me get back to sleep after waking at 4:00 am! Thank you!💓🙏✨

Wonderful! Went and stayed asleep ❤️

Really good -thanks‼️