Hello and welcome to this deep sleep hack guided meditation with me,
Jane.
To get started this evening,
I want you to make sure that your room is as dark as it can be.
Close blinds,
Close doors,
Cover lights.
Make sure the temperature is cool in your space.
And make sure that you are in a very comfortable and ready place for sleep.
My intention with this guided sleep hack meditation is to guide you deep into sleep so that you can fall into a deep,
Restful,
Restorative,
And healing sleep and wake up tomorrow feeling bright and fresh.
So let's begin by getting comfortable wherever you are,
However you like to,
Lay down,
Preferably on your back with a pillow under your head,
Maybe even a pillow under your knees for extra comfort,
Whatever you need to do to just fully lie back,
Get comfortable,
Maybe pull the covers over you,
Really good,
And let yourself start settling in,
Taking a breath in,
In again,
And as you exhale,
I want you to breathe all of the oxygen out of your body.
Keep pushing the air out of your body until you hit empty and when you hit empty,
If you can,
Hold it for a count or two,
And when you absolutely have to,
Slowly,
With control,
We will breathe in through the nose,
Coming to the very top of the breath,
Feeling the lungs get big,
Big,
Big,
Big,
Sipping in a little bit more air at the top here,
And when you're ready,
Slowly,
Slowly,
Slowly,
With control,
Exhale out the nose all the way out,
Pushing all the oxygen out of the body,
Push,
Push,
Push,
Hold the breath outside the body like that,
We are showing the body that it's time to wind down when you absolutely have to,
Start to breathe in with control through belly,
Filling up your lungs a little bit more,
Holding,
Holding,
Expanding,
Expanding,
And one last final time,
Exhaling all the way out,
Pushing all the oxygen out of the body,
Holding here for as long as you can,
And when you absolutely have to,
You keep holding,
Or you slowly,
With so much control and awareness,
Breathe in once more,
Coming up to the very top of the lungs,
Filling the lungs,
Fill up,
Fill up,
Fill up,
Expand,
Expand,
Expand,
Sipping in a little bit more air,
And then just exhaling with a big sigh,
Letting the whole day go,
Feeling yourself melting into your bed,
And as you're melting into your bed,
Recognizing how safe you are right now,
How warm and cozy you are right now,
And how lucky you are to be alive and deep breathing that you survived another day,
Congratulations on being so blessed,
Taking another breath in,
And as you feel yourself settling into your bed and into your body,
I want you to just bring to one thing today that you are so grateful for,
Something that makes you feel warm in your heart,
Something that lights you up,
Something that made your whole day worth it,
Just bringing that to mind,
And feeling the light of that energy,
Of that gratitude,
Of that blessing,
Start to fill your body,
Breathing into it,
Good,
Exhaling to just let it go and start to drop from the mind down into the body now,
And as you become aware of all the parts where the back of the body is touching your bed,
And as you become aware of these back parts of the body,
Feel yourself sinking even deeper into those heavy parts,
Breathing in,
Bringing your awareness now to your right toe,
I want you to scrunch up your right toe,
Maybe all your toes scrunch up with it,
Scrunch,
Scrunch,
Scrunch,
Scrunch your right foot as much as you can,
Flex your right ankle as much as you can,
Flex your calf muscle,
Bend your knees,
Flex your left,
Flex your right thigh,
Flex the muscles of your right thigh and the muscles of your right hip,
Good,
Straighten the leg again,
Keep it really stiff and flexed,
Breathe into it,
And then exhale to relax and let it go,
Bringing your awareness to the left toes now,
Crunching that left toe in,
Crunching all the toes in,
Scrunching up the left foot,
Bending the left ankle,
Flexing in the left calf,
Flexing in the left thigh,
Bending in the left knee,
Flexing in that left hip,
Good,
Scrunching,
Scrunching,
Scrunching that energy,
Good,
Exhale,
Straighten that leg,
Keeping it all stiff,
Good,
Exhaling again to just let it relax,
Good,
Bringing your awareness to your right hand now,
And feeling your right hand scrunching into a fist,
Tense,
Tense,
Tense,
Tense,
Tense,
Bending into your right wrist,
Bending into your left elbow,
Feeling all of the muscles of the right arm scrunching and tensing and crunching,
Breathing into it,
And exhale to just fully relax that right side,
Becoming aware of your left hand now,
Scrunching that left hand into a fist,
Scrunch it,
Scrunch it,
Crunch it,
Bend that left wrist,
Bend that left elbow,
Scrunch in that left shoulder,
Tense,
Tense,
Tense,
Breathe into it,
Good,
Exhale,
Relax to let it go,
Bringing our awareness to the shoulders now,
As you breathe in,
Bring your shoulders up to your ears,
Crunch,
Crunch,
Crunch the shoulders up to the ears,
Tight,
Tight,
Tight,
All that tension in the shoulders and the neck,
Breathe into it,
Exhale,
Let it go,
Scrunch up your forehead,
Scrunch up your nose,
Scrunch up your face,
Make your whole face tense and tight,
Breathe into it,
And exhale,
Relax the face,
Nice,
Really good,
Breathing in,
Feeling your body get lighter as you breathe in,
Lighter as you breathe in,
Feeling the weight of the bottoms of the feet,
The spinal cord sinking heavy like a granite column sinking into the earth,
Feeling the shoulders get heavy,
Elbows,
Ankles,
Wrists,
Fingertips,
Lips,
Feeling the chin drop back,
The ears relax,
The eyes,
The eyelids,
Eyelashes,
Eyebrows,
The space between your eyebrows relaxes and your forehead melts across your face,
And as you feel your entire head sinking,
Sinking as the weight of your body is starting,
And as you are slowly entering this beautiful deep sleeping state,
And as you are slowly falling,
A golden light starts to pour golden light into your body as you are falling asleep,
Just like a teacup pouring delicious tea into your body through the top of your head,
Watching this gorgeous golden light flow through your head,
Down your throat,
Illuminating you with light down your shoulders,
Filling your heart,
Feeling that light run down your arms,
To your wrists,
To your fingertips,
As this golden warm beautiful light runs through your belly,
Into your womb,
Down the legs,
Through the knees,
And feeling that light pass through the bottoms of the feet back into the earth,
Breathing in to feel this orb of golden light flowing through your body,
Blessing you,
Healing you,
And guiding you deeper into this deep sleep dream state,
Setting the intention that this sleep is restful,
Rejuvenating,
And recalibrating to not just the body and not just the mind,
But the soul's evolution as well,
And may we invite the subconscious into a beautiful dreaming state tonight,
Where spiritual lessons can be explored and understood,
May we intend to have good dreams tonight,
Beautiful dreams tonight,
Inspiring dreams tonight,
As you feel yourself slipping deeper into sleep,
Allow yourself to go,
If you are still hearing my voice,
Notice where you're still holding on,
Gripping,
Grasping onto something,
And ask yourself where can I let go,
And everything is going to be okay.
