Welcome.
Today I'd like to guide you through a somatic meditation for deep sleep,
Made especially for nights when your mind is still racing,
When you're overstimulated,
Wired,
Or caught in overthinking.
You don't need to hold on to every word I say.
Just let yourself settle in.
And let the rest happen on its own.
Allow yourself to settle into a position that feels entirely effortless.
You don't need to force your body to relax right now.
Just let the surface beneath you take your full weight.
Bring a subtle awareness to the spaces where your body touches the bed.
The back of your head.
Your shoulder blades.
The small of your back.
Your heels.
Feel how completely supported you are without having to hold anything up.
Now bring your attention to your face.
The control center of your nervous system.
Soften the tiny muscles around your eyes.
Let your gel unhinge just a fraction.
Leaving a little space between your teeth.
Allow your tongue to drop gently away from the roof of your mouth.
Resting loosely behind your bottom teeth.
As your jaw and tongue release,
Notice a subtle softening down the back of your throat.
This is where your vagus nerve travels.
Down through your neck.
Gently whispering safety to your heart,
Your lungs,
And your belly.
Take a soft,
Natural breath in.
And as you exhale,
Let out a tiny,
Quiet sigh through your mouth.
Feeling that wave of release ripple down through your chest.
Now gently place one hand over your upper chest and your other hand on your lower belly.
You aren't trying to fix your breath.
You're just feeling its natural rhythm.
Notice how your belly rises softly on the inhale.
And settles back down on the exhale.
On your next breath.
Invite the inhale to expand into the bottom of your ribs.
Like a gentle umbrella opening inside your chest.
And as you exhale.
Let the air spill out slowly.
Completely.
Without any effort.
Let's extend the exhale just a bit longer than the inhale.
Inhale softly.
Exhale slowly.
2 3 4 5 Inhale softly.
2.
.
.
3.
.
.
Exhale gently.
3.
.
.
4.
.
.
5.
.
.
With every extended exhale,
Your heart rate slows down just a tiny fraction.
The nerve along your spine unwinds another turn.
Any leftover tension from that day begins to thaw,
Melting like warm water down into the mattress.
Bring your focus to the base of your throat and your heart center.
Imagine a soft warm sensation spreading out from the center of your chest.
Expanding down into your stomach.
Washing over your stomach organs,
Soothing them.
Releasing any tight knots or hitting holdings.
And your mind's eyes.
Begin to visualize a delicate,
Glowing thread.
Fine as spun silk.
Shining.
With a gentle warm light.
This thread.
Represents the tight link.
Wild energy of your day.
All the thoughts.
The focus.
The tension.
Woven together into a single spoon near the base of your mind.
And now.
Very slowly.
That thread begins to catch a quiet breeze.
It begins to unravel.
Spooling outward into the vast dark air around you.
With every breath you exhale.
A few more inches of the thread and winds.
As I count down from 10 to 1.
With each number.
Another loop releases.
Carrying you deeper down into the quiet.
Effortless stillness.
The thread unwinds from your forehead,
Smoothing out your brow.
Sinking down.
9.
Unraveling around your temples.
Your eyes growing heavy.
So pleasantly heavy.
Releasing through your neck and shoulders.
Letting them drop lower and lower.
7.
Drifting down.
Feeling a soothing warmth spread into your arms and fingers.
6.
Halfway there now.
The silk thread floating away into the velvety dark.
Peaceful.
Safe.
Quiet.
5 The spool grows smaller and smaller.
Your breath effortless and shallow.
4 sinking deeper into the mattress.
Body completely solved.
Mind turning off.
Almost completely unwound.
Floating in a serene,
Dark space of rest.
A single,
Thin-stranded loop.
Fading into silence.
The thread releases entirely.
Gone.
Completely unspooled.
Completely still.
There is nothing left to hold on to.
Nothing left to process.
Nothing you need to remember.
Your body knows how to heal itself in sleep.
Every nerve cell in your body is swimming in deep,
Restorative peace.
You are drifting now.
And advance.
Quiet ocean of moonlight and soft silence.
Your thoughts enter.
They are just empty clouds.
Passing over a still night lake.
They drift away.
Leaving only calmness.
Only weightlessness only rest.
With every quiet heartbeat.
You fall deeper into sleep.
So comfortable.
So warm.
So completely safe.
Sleep is taking over now.
Easily.
Naturally.
Peaceful.
Letting go.
Drifting away.
