Longer Deeper Blissful Sleep

Jane's calm and relaxing voice will support you to relax, let go and get a good night's sleep. With this beautiful head-to-toe body scan, you will be able to unhook from the stresses of the day and let go of any worries as Jane helps you to gently drift off to sleep or into deep relaxation.

Transcript

Lying on your back,

In your bed or wherever you are,

You might be seated in a plane,

A train,

A boat or a bus.

Check that your back and neck feel comfortable.

Pause the recording for as long as you need,

If you would like to rearrange your pillows or blankets.

Get yourself as comfy as possible.

Put a cushion under your knees if you need to.

Move your shoulders,

Your hips if you need to get into a more comfy position.

And feel free to lie on your side if it feels comfier for you.

Tell yourself kindly and gently that you don't have to go to sleep.

Even if you just relax from this meditation,

That is okay.

You will still get many benefits that will carry you nicely into the day,

Just by doing this meditation.

Start to bring your attention to your breath.

If you want to,

Place one or both hands on your tummy.

On your next in-breath,

Feel your tummy filling up with air,

Like a balloon.

Feel it deflate when you breathe all the air out.

Gently and slowly,

Notice the rhythm of your breath,

Allowing your tummy to fill and deflate for the next five to ten breaths.

Gently and slowly,

Notice the rhythm of your breath,

Allowing your tummy to fill and deflate for the next five to ten breaths.

When we breathe deeply like this,

It helps send a calming message to our brain that it's okay to relax,

That it's time to let everything go.

Notice any distracting thoughts or worries.

It's really normal to have these thoughts or worries.

In your mind's eye,

Gently,

Kindly and firmly tell these thoughts or worries that now is not the time to deal with them,

That if needed,

You will deal with them tomorrow in the light of day.

Be gentle and firm with these thoughts or worries.

They are often persistent and powerful and respond well to firmness.

Slowly,

Kindly and with gentleness.

And only if it feels comfortable to do so.

Allow your lips to form a half smile,

Or just let the corners of your eyes soften upwards.

By doing this,

You are producing happy hormones or endorphins,

And you are sending another calming message to your brain.

Now,

Let's do a calming,

Slow head-to-toe body scan,

Which will allow each part of your body the chance to soften,

Relax and let go.

Bring your attention to your head gently pressing into your pillow.

Notice the sensations of your head softly pressing into the pillow.

Notice any sensations in your scalp.

Imagine you're breathing right into this area.

Breathing and softening,

And breathing out any tension.

Imagine that this whole area is softening and letting go.

Notice any sensations in your forehead.

Imagine your forehead is softening smoothly,

Letting any tension melt away.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Just letting everything go.

Notice if there's any tension in your cheeks and jaw.

Allow your tongue to nestle gently in the bottom palate of your mouth.

Breathe into this area.

Breathing in calm,

Breathing out any tension.

Breathing in calm,

Breathing out tension,

Breathing in calm,

Breathing out tension.

Then notice any tension in your neck and shoulders.

Imagine your neck and shoulders are made of something soft like butter,

Gradually softening and melting the tension away.

Breathing in softening,

Breathing out any tension.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Just let everything go.

Again gently and kindly notice any distracting thoughts or worries.

In your mind's eye,

Tell these thoughts or worries that now is not the time to deal with them.

That if needed,

You will deal with them tomorrow in the light of day.

Be gentle and firm with these thoughts or worries.

They are often persistent and powerful and respond well to firmness.

Bring your attention to your arms.

Notice any sensations in your upper arms.

Just allow them to soften and let go,

Letting all the tension ebb away.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension.

Notice any sensations in your lower arms,

Allowing them to soften and let go.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Breathing in softening breathing out tension Notice any sensations in your hands and fingers Just allowing your hands to rest gently where they are Breathing in softening Breathing out tension Breathing in softening Breathing out tension Breathing in softening Breathing out tension Breathing out tension Notice your back gently pressing into the bed or other surface that you are lying on What sensations can you feel in your upper back?

Is there any tightness there?

Is it tingling?

Is there a lightness?

Without judgment,

Breathe the word softening into this area And breathe out any tension Beefing out annoyance baking,

As we call them,

Breathing out tension Breathing in softening,

Breathing out tension Breathing in softening breathing out tension.

Bring your attention to your lower back and let this area soften and relax.

Allow your lower back to soften and let go.

Breathing and softening.

Breathing out tension.

Breathing and softening.

Breathing out tension.

Breathing and softening.

Breathing out tension.

Allow your chest to soften and let go.

Breathing and calm.

Breathing out tension.

Breathing and calm.

Breathing out tension.

Breathing and calm.

Tension.

Breathing in calm.

Breathing out tension.

Allow your tummy to soften and let go.

Breathing in calm.

Breathing out any tension.

Breathing in calm.

Breathing out any tension.

Breathing in calm.

Breathing out tension.

Bring your attention to your hips and buttocks,

Letting this area soften and let go.

Breathing in softening.

Breathing out tension.

Breathing in softening.

Breathing out tension.

Breathing in softening.

Breathing out tension.

Again,

Notice any distracting thoughts or worries.

In your mind's eye,

Tell these thoughts or worries that now is not the time to deal with them.

That if needed,

You will deal with them tomorrow in the light of day.

Again,

Be gentle and firm with these thoughts or worries.

They respond well to firmness.

Notice your legs and feet gently pressing into the bed.

What sensations can you feel in your upper legs?

Just allow them to soften and let everything go.

Breathing in softening.

Breathing out tension.

Breathing in softening.

Breathing out tension.

Breathing in softening.

Breathing out tension.

What sensations can you feel in your knees?

Allow your knees to soften and let go,

Letting any tightness,

Any tension,

Any soreness ebb away.

Breathing in softening.

Breathing out tension.

Breathing in softening.

Breathing out tension.

Breathing in softening.

Breathing out tension.

What sensations can you feel in your lower legs?

Is there tingling?

Is there numbness?

Is there no sensation?

Just allow them to soften and let go.

Breathing in softening.

Breathing out tension.

Breathing in softening.

Breathing out tension.

Breathing in softening.

Breathing out tension.

Now feel the whole length of your legs softening,

Relaxing,

And letting go of any sensations you feel here.

What sensations can you feel in your feet and toes?

Are they warm or cold?

Can you feel any tingling?

Is there no sensation?

Just notice and allow your feet and toes to soften,

Relax,

And let go.

Breathing in softening.

Breathing out tension.

Breathing in softening.

Breathing out tension.

Breathing in softening.

Breathing out tension.

Bring your attention back to your breath.

Notice whether you are breathing into your tummy or chest.

Try and gently let your breathing go a little deeper by letting all the air out of your lungs on the next out breath.

Gently let your lungs fill as if the air is slowly filling right down into the bottom of your lungs.

Notice this and do this for another few breaths.

Thoughts or worries come in as they inevitably will.

Gently,

Kindly,

And firmly tell them now is not the time to deal with them.

You will deal with them if needed in the morning.

Gently and with kindness,

Like you would with a wayward puppy or little kitten,

Bring your attention back to your breathing.

If your mind wanders again,

Gently and lovingly bring it back to your breath and body lying on the bed or other surface and treat your mind with love and kindness.

As you bring your attention back to your breathing,

Continue to notice the air as it goes in and out of your mouth or nostrils.

Notice the sensations of the breath.

Does it feel like silk on your nostrils or mouth?

Allow yourself to be immersed in these sensations,

Just noticing them without judgment.

To deepen your relaxation,

Bring your attention back to your head,

Gently pressing into your pillow.

Again,

Notice the sensations of your head softly nestling into the pillow.

Notice any sensations in your scalp.

Imagine you're breathing into this area,

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension.

Imagine that this whole area is softening and letting go,

Noticing any sensations in your forehead.

Imagine your forehead is softening smoothly,

Letting any tension melt away.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension.

Notice if there's any tension in your cheeks and jaw.

Allow your tongue to nestle gently in the bottom palate of your mouth.

Breathe into this area,

Breathing in calm,

Breathing out any tension,

Breathing in calm,

Breathing out any tension,

Just allowing yourself to relax and let everything go.

Then notice any tension in your neck and shoulders.

Imagine your neck and shoulders are made of something soft like butter or syrup,

Gradually softening and melting the tension away.

Breathing in softening,

Breathing out any tension,

Breathing in softening,

Breathing out any tension,

Just letting everything go.

Again,

Gently and kindly notice any distracting thoughts or worries.

In your mind's eye,

Tell these thoughts or worries that now is not the time to deal with them.

But if needed,

You will deal with them tomorrow in the light of day.

Be gentle and firm with these thoughts or worries.

They are often persistent and powerful and respond well to firmness.

Bring your attention to your arms.

Notice any sensations in your upper arms.

Just allow them to soften and let go,

Letting all the tension ebb away.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension.

Notice any sensations in your lower arms,

Allowing them to soften and let go.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension.

Notice any sensations in your hands and fingers,

Just allowing your hands to rest gently where they are.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing all the tension out.

Notice your back gently pressing into the bed or other surface that you are lying on.

What sensations can you feel in your upper back?

Is there any tightness?

Is there any tingling?

Is there no sensation?

Again,

Without judgment,

Breathe the word softening into this area and breathe out any tension.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension.

Bring your attention to your lower back and let this area soften and relax and let go.

Allow your lower back just to be soft.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension.

Allow your chest to soften and let go.

Breathing in calm,

Breathing out tension,

Breathing in calm,

Breathing out tension,

Breathing in calm and just letting everything go.

Allow your tummy to soften and let go.

Notice your tummy rising and falling with every breath.

Breathing in calm,

Breathing out tension,

Breathing in calm,

Breathing out tension,

Breathing in calm,

Breathing out tension.

Bring your attention to your hips and buttocks,

Letting this area soften and let go.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension.

Just letting this area soften and let go.

Again,

Notice any distracting thoughts or worries.

In your mind's eye,

Tell these thoughts or worries that now is not the time to deal with them.

That if needed,

You will deal with them tomorrow in the light of day.

Again,

Be gentle and firm with these thoughts or worries.

They respond well to firmness.

Notice your legs and feet gently pressing into the bed or other surface that you're lying on.

What sensations can you feel in your upper legs?

Just allow them to soften and let go.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension.

What sensations can you feel in your knees?

Allow your knees to soften and let go,

Letting any tightness or tension ebb away.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension.

What sensations can you feel in your lower legs?

Just allow them to soften and let go.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension.

Again,

Feel the whole length of your legs softening,

Relaxing and letting go of any tightness you feel here.

What sensations can you feel in your feet and toes?

Are they warm or cold?

Tingling?

Is there no sensation?

Allow your feet and toes to soften,

Relax and let go.

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension,

Breathing in softening,

Breathing out tension.

Again,

Bring your attention back to your breath.

Notice whether you are breathing into your tummy or chest.

Try again and gently let your breathing go deeper by letting all the air out of your lungs on the next out-breath.

Gently let your lungs fill as if the air is filling right down into the bottom of your lungs.

As you bring your attention back to your breathing,

Continue to notice the air as it goes in and out of your mouth or nostrils.

Noticing any sensations that the breath makes on your mouth or nostrils.

Does it feel like silk on your nostrils or mouth?

Allow yourself to be immersed in these sensations.

As we come to the end of this exercise,

Once more if you want to,

Place a half smile on your mouth or allow the corners of your eyes to gently lift.

As you keep noticing your tummy gently and slowly rising and falling.

Again,

Dear one,

Allowing your scalp,

Your forehead,

Your jaw,

Your neck and shoulders,

Your back,

Your tummy,

Your arms and legs to soften and let everything go.

Notice how your whole body feels and allow yourself to unhook from any thoughts or worries.

As you slowly drift off to sleep or into deep deep relaxation.