Deep Melty Sleep With Ethereal Music

This rejuvenating sleep track will initially help you to relax and then lull you into a calm and restful sleep where you can nourish body, mind and soul. It may even become part of your sleep ritual so you can enjoy a deep and restorative sleep every time. The first 30 minutes is guided and the remaining is a continuation of the underlying soundtrack that is a powerful and moving meditation music that can help you to connect with your inner self and find peace and healing. The choral music is designed to evoke a sense of emotional depth and intensity, with beautiful harmonies and ethereal vocals that create a sense of stillness and surrender.

Transcript

Are you ready to get nice and comfortable?

Because it's time to wind down,

It's time to relax and to move into a peaceful restorative sleep.

So just find a comfortable sleep position and when you're ready close your eyes and just keep listening.

Now bring your attention inward to your body.

Just take a deep breath in through your nose and then breathe out slowly through your mouth as if blowing out a candle.

And as you breathe in notice the inflow of the air up through your nostrils.

And as you breathe out just concentrate on the slow conscious release of air through your lips as you just let go.

Just continue to take a few deep breaths,

Deeper than your normal breaths.

And I wonder if you can notice the warmth or the coolness of the air as it travels up through your nose.

And then notice the warmth or coolness of your breath as you breathe out through your mouth.

And just stay with that for a moment just noticing the gentle flow of air up through your nostrils.

Contrast of the coolness and the warmth.

And some people like to notice the rising and falling of the rib cage with each breath.

Just notice the rise and the fall and whether you choose to notice your rib cage or just the warmth and coolness of the air through your nostrils.

It really doesn't matter.

There's no right and there's no wrong.

Just be aware that each breath is nourishing you.

Each breath is calming your body.

Each breath is calming your mind.

Each breath is soothing your nerves.

No need to control the breath.

Just let it be whatever it is.

Now bring your attention into your body.

Notice how your body feels right now.

Notice any tension,

Any tightness,

Strain,

Any sensations.

It's all there in the body.

Just be curious.

Notice the weight of your body and the feeling of your body touching the surface beneath you.

And you can look forward to that sleep that awaits you.

A time of healing where your body welcomes the stillness and peace and has nothing better to do but just to relax.

Letting go of any tightness,

Tension,

Stress or strain that may exist.

It begins to dissolve as you move into the beautiful natural state we call sleep.

The wonderful thing is that all you need to sleep well is within you.

Right here.

Right now.

Without trying.

Without force.

It will just happen all by itself.

Your mind and your body will just relax and move into sleep all by itself.

And then you can experience a deep sense of comfort,

A deep sense of calmness.

The great thing is that when you start to focus on the feelings within,

Your body begins to soften and relax and any tension you were feeling begins to melt away.

Such a good feeling can be yours when you reach within.

Remember this is your time.

Nobody wanting anything.

Nobody expecting anything.

This is your time.

Just notice the feelings in your feet,

Muscles in your toes and feet perhaps beginning to soften and loosen.

Just relaxing and letting go.

And noticing now the feelings in your calves calves and knees.

Any tension that's residing there can begin to move out as the comfort moves in.

The muscles of your calves and knees beginning to soften and tension can now just drain down,

Drain down and away.

Relaxation spreading upwards now to the larger muscles of the thighs.

A gentle warmth beginning to soften and loosen the muscles of your thighs and tension just draining away,

Draining away,

Just letting go.

Notice any light or heavy feelings.

Whatever you're experiencing that's okay.

And that comfort now can spread upwards into your pelvis and lower back.

A gentle warmth moving into the lower back,

The base of your spine and gently moving upwards.

Warmth spreading upwards through the back into the front of the body.

Relaxation spreading into the muscles of the stomach and all the muscles in the abdomen beginning to soften and loosen.

As those muscles let go of tension,

Tension just draining away,

Just letting go.

The relaxation continuing to spread upwards at its own pace up through the chest,

Up into the back,

Across the shoulder blades and then into the shoulders.

Muscles around the shoulders,

Any tension there can just drain down and drain away.

Any tension there perhaps beginning to dissolve and just drain down,

Drain away.

And the relaxation can spread into your shoulders and down your arms to your elbows,

Into your wrists and hands.

It's as if the tension is flowing down like a quiet waterfall down your arms and flowing out through the fingers.

Tension you don't need,

Tension you really don't want.

Now bring your attention to your neck and throat and as you do so the muscles of the neck and throat now have permission to relax.

The muscles softening and loosening,

Comfort moving in as the tension moves out and that comfort can flow upwards now,

Up and over the top of the head and through the hair.

Each hair follicle just soaking up the deep comfort that's spreading across the muscles of the scalp,

Easing away any tension in the head and that comfort and relaxation moves into the forehead,

And relaxation moves into the forehead,

Spreading down across the face,

Into the eyes,

The cheeks,

The mouth,

The jaw,

Letting go of any tension that resides in the mouth,

The jaw,

The face.

Tension draining down,

Draining away,

Just letting go and all the muscles of your face can rest and relax.

All the expressions you were wearing earlier just dropping away,

Just dropping away,

Letting go of any frowns,

Any facial gestures,

Any smiles.

The muscles just behind the face are relaxing and the muscles behind the muscles of the face are relaxing,

Just letting go.

And it's very positive and comforting to know that you can just leave your body resting from the top of your head all the way down to the tips of your toes,

All the way up and all the way down as you drift deeper down towards a peaceful and restorative sleep.

And it doesn't matter whether you're resting deeply or lightly because either way you are benefiting without even thinking about it.

Your body and mind automatically just letting go,

Letting go of any tensions that have been building up which may have interfered previously with your ability to sleep deeply.

So just take some time to enjoy these feelings,

The tension melting away,

Draining away,

Leaving your body in a state that may feel different to when you began this meditation.

And in your mind's eye see yourself in a beautiful private garden with an abundance of flowers and different types of trees.

Take a moment to observe the different plants,

Shrubs and bushes.

Sense the warm rays of the sun upon your shoulders and the soft gentle breeze against your cheeks.

Perhaps you can even imagine some of the scents as you wander along the path that leads you into this beautiful garden.

Imagine it's a wonderful summer's evening and the sun is going down.

Perhaps you can hear the birds singing merrily as you continue to wander along the straight path which stretches out in front of you.

You can see the end of the path in the distance and you continue to walk and enjoy all the sensory pleasures that this wonderful private garden offers you.

The smells,

The sights,

The sounds and the warm feeling of the sun on your neck and face.

Very soon you will discover some shallow steps leading down to an area of your garden that is known for its natural springs,

A place of tranquility and peace.

And so it would be fine for you to descend the steps in your mind's eye.

And I wonder if you'll be pleased to notice how comfortable you feel right now as you go deeper and deeper into the garden,

Deeper into the hearts of this tranquil and peaceful place.

Perhaps sooner than you expect you'll find yourself standing next to the bubbling spring,

Steam rising from it.

I invite you now to experience the soothing nature of the spring water if you'd like to.

The water is warm and inviting and there are gentle steps leading down into the spring.

It's shallow but wide and there is room to lower your body down into it.

So the water covers each part up to your neck and you may be reminded of that feeling when you lower your body into a hot bath and feel the relief it brings to any tired muscles.

Such a good feeling,

A satisfying feeling knowing that your muscles are relaxing and being soothed by the warmth of the water.

And it may be that you're already aware of your body beginning to feel lighter as it floats upwards.

Water supporting you and carrying you.

Or you may find that your body stays exactly where you lowered yourself in and you can feel your feet touching the floor of the spring.

As you relax in this shallow spring just take some time to enjoy the feelings it gives to you.

Using your imagination in this way is so very helpful to your well-being.

In this beautiful place in your mind you can enjoy some private time to yourself.

Nobody wanting anything,

Nobody expecting anything.

This is your time.

Imagine the soothing water bubbling around you,

Warm spring water massaging your body and soothing away any worries,

Tensions or stress.

Leaving a wonderful sense of serenity.

Every muscle,

Nerve and fiber in your body continues to relax in this beautiful spring and enjoy the benefits that it gives to you.

And whenever you feel ready you can leave this bubbling spring and discover the sumptuous bed in the shaded area of your garden.

Air and the sunshine dries you as you walk over to it.

Each step creating a comfortable drowsy feeling within you as you become aware of just how relaxed you have become.

Lower yourself down onto this comfy sumptuous bed.

Perhaps you can remember a time when you have experienced a deep sense of comfort.

So deep that nothing else matters apart from the depth of that comfort.

And as you do so you may become aware of a feeling now that becomes more and more all-encompassing as you drift off into the realms of sleep.

Sleep,

Sleep,

Sleep.