Relaxing Into A Deep Sleep
by Jane Gabites
With her calm and relaxing voice, Jane gently guides you through a relaxing body scan to help you let go of any tensions and stresses from the day and reach a state of deep relaxation. This will support you in getting a good night's sleep.
Transcript
Lying on your back,
In your bed or wherever you choose to be.
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.
Move your shoulders,
Your hips if you need to get into a more comfy position.
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.
Start to bring your attention to your breath.
If you want to,
Place one or both hands on your tummy.
Just let them rest there softly.
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 few breaths.
When we breathe deeply like this,
It helps send a calming message to our brain.
That it's okay to relax and let go.
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 these.
That if you need to,
You will deal with them tomorrow in the light of day.
Be firm with these thoughts or worries.
They are often persistent and powerful and respond well to firmness.
Slowly,
Kindly and with gentleness.
If it feels comfortable to do so,
Allow your lips to form a half smile.
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 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 as it softly presses into the pillow.
Notice any sensations in your scalp.
Imagine that you're breathing right into this area.
Allowing your scalp to melt softly.
Breathing in softening.
Breathing out tension.
Breathing in softening.
Breathing out tension.
Notice if there's any tension in your jaw.
Allow your tongue to nestle gently in the bottom palate of your mouth.
Breathe into this area.
Breathing in calm.
Breathing out tension.
Breathing in calm.
Breathing out tension.
Then notice any tension in your neck and shoulders.
Without judgement.
Just noticing.
Imagine your neck and shoulders are made of something soft,
Like butter.
The butter is gradually softening and melting the tension away.
Breathing in softening.
Breathing out tension.
Breathing in softening.
Breathing out tension.
Bring your attention to your arms.
Notice any sensations in your upper arms.
Without judgement.
Just allow them to soften and let go.
Letting all the tension ebb away.
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.
Notice any sensations in your hands and fingers.
Just allowing your hands to rest gently where they are.
Just noticing without judgement.
And then breathing in softening.
Breathing out tension.
Breathing in softening.
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?
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.
Allow your lower back to soften and let go.
Allow your chest to soften and let go.
Breathing in calm.
Breathing out tension.
Breathing in calm.
Breathing out tension.
Allow your tummy to soften and let go.
Breathing in calm.
Breathing out tension.
Breathing in calm.
Breathing out tension.
Just allowing your tummy to rise and fall without any judgement.
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 go.
Breathing in softening.
Breathing out tension.
Breathing in softening.
What sensations can you feel in your knees?
Allow your knees to soften and let go.
Again,
Breathing in softening.
Breathing out tension.
Breathing in softening.
Breathing out tension.
What sensations can you feel in your lower legs?
Without judgement.
Breathing in softening.
Breathing out tension.
Breathing in softening.
Breathing out tension.
Now feel your whole legs softening,
Relaxing,
And letting go of any tightness you feel here.
Feel the melting into the bed or other surface that you're lying on.
What sensations can you feel in your feet?
Are they warm or cold?
Can you feel any tingling?
Allow your feet to soften,
Relax,
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.
Be firm with these thoughts or worries.
They respond well to firmness.
Bring your attention back to your breath.
Notice whether you are breathing into your tummy or chest.
Without judgement,
Try 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.
Do this for another few breaths.
If distracting thoughts or worries come in,
As they inevitably will,
Gently and firmly tell them now is not the time to deal with them.
You will deal with them in the morning,
If needed.
Gently,
Like you would with a wayward puppy or kitten,
Bring your attention back to your breathing.
If your mind wanders again,
Gently bring it back again to your breath and body lying on the bed.
And treat your mind with 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.
As we come to the end of this exercise,
Once more place a half smile on your mouth as you keep noticing your tummy gently and slowly rising and falling.
Again,
Allowing your jaw,
Your neck and shoulders,
Your arms,
Your tummy,
Your back,
Your legs and feet to soften and let 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 relaxation.
4.6 (740)
Recent Reviews
Claudia
July 4, 2022
I sure did. Before the meditation was finished I had drifted off. Thanks for this relaxation.
Dave
February 4, 2022
A very shooting and fluent voice.
Jane
October 24, 2020
This is one of my go-to meditations for insomnia, and always helps me settle and move back into restful sleep. Thank you, Jane!
Cooper
June 19, 2020
Beautiful, thank you 🙏🏾
Jenelle
June 17, 2020
I love this thank you for sharing.
Bruce
June 12, 2020
Very relaxing. Thanks so much!🙏
Cynthia
May 26, 2020
Very soothing and I never made it to the end thanks so much 💕😊
Gail
May 26, 2020
Love your voice and the pace of the meditation. Thank you so much.
Sia
May 25, 2020
Thank you very much for your lovely meditation. Namaste
Christina
May 25, 2020
Very nice. Voice and words are so soothing. Thank you. 🦋
Rose
May 24, 2020
Love how she speaks and her calming words.
Katie
May 23, 2020
Love this, very good guidelines on a psychology basis, thought may have a therapists foundation
Elaine
May 23, 2020
Just a delightful way to unwind and relax. Lovely words and voice. Thank you.