Drift Off To Restorative Deep Sleep - Meditation

Be gently guided into a restorative sleep with this drift off to sleep mediation. With spoken word for the first 21minutes, you’ll be guided to physically and mentally relax easily and deeply, being able to set aside the concerns of the day. With gentle suggestions to help you restore balance and well-being, together with healing and soothing all parts of mind and body, you will soon enjoy your calmest sleep.

Transcript

Welcome to this drift off to sleep meditation.

My name is Jane Corner and I'm a teacher here at Insight Timer.

Before you begin this sleep meditation,

Just make sure you are comfortably lying somewhere where you won't be disturbed and where you can drift safely off to sleep.

Begin by taking a deep relaxing breath and allow your eyes to softly close.

And with those eyes closed,

I want you to gently bring your attention to the here and now.

Bringing your attention back from out there in the future or back from the past.

Gently guiding your mind and your thoughts as you listen to the sound of my voice gently guiding you.

And so become aware of being in this room.

Become aware of where the surface you are lying on meets your body.

Where it touches your skin.

Become aware of the air on your face.

As you focus in on this moment at this time.

Your time.

A time for you to relax,

To let go,

To melt away the day,

To soothe away any tension or discomfort.

To allow you to enjoy a deep and restoring sleep.

And so as you relax here at this time in this room,

I want you to start to focus on your breath.

As you breathe those slow calming breaths in and out.

Starting to feel yourself breathing out and letting go all of the tightness and tension that has been stored up inside.

Gently breathing out any discomfort.

Breathing out and blowing away all of those worries.

Real or imagined.

Breathing out all of those day to day concerns.

And as you do,

You can notice that you are freeing up and making space in that mind.

Noticing how thoughts can come and thoughts can go.

Coming and going like leaves floating down a stream.

And as you notice the thoughts entering your mind.

Also notice how you can just observe those thoughts.

How you can allow them to pass from one side of your mind to the other.

And each time that you do,

You can return your mind to clear,

Still space.

A space of clarity.

A sense of feeling lighter.

And now as you breathe in with each inhale.

Start now to breathe in this feeling of relaxation.

Breathing in calm.

Breathing in clear space.

Allow it to feel effortless.

And so continue to follow the breath.

As you take that next in breath.

Notice the chest gently rising.

Filling up those lungs.

As you bring that breath down into the base of those lungs.

Down into the belly.

And then just let that breath go.

Without force.

Without trying.

Just following the natural easy rhythm of that breath.

Breathing in wonderful soothing healing and cleansing air.

And as you breathe out,

Feeling all that tightness and tension from both the mind and body.

Letting go and breathing out all of the discomfort.

Releasing any built up nervous tension.

Any worries.

Troublesome thoughts.

All the problems of the day.

Conversations.

Situations.

All now beginning to move to the back of the mind.

Fading more and more into the distance.

As you allow yourself to drift now into this comforting relaxation.

Giving yourself a complete rest here.

Putting all that mental noise and distraction down.

Drifting gently and peacefully down into relaxation.

As you focus on relaxing the muscles in the body.

Letting each muscle become more and more relaxed.

Every nerve.

Every fibre.

Each cell of your being now becoming a part of this process.

As you become more and more aware of a soft sleepy heaviness growing inside.

And I wonder where you notice the sleepy heaviness growing the most.

Perhaps in the muscles of the face.

As the lines on that forehead soften.

That jaw releasing.

And that tongue resting gently on the bottom of the mouth.

Or perhaps you'll feel that sleepy heaviness in those arms.

Feeling those muscles completely let go.

Down through the shoulders.

The elbows.

The wrists and hands.

Feeling so comfortably heavy.

Or maybe in the stomach.

Any knots of tension unwinding.

Unknotting.

And releasing as you breathe into that stomach.

Freeing everything up inside.

As you relax so much more on the next exhale.

Drifting deeper.

That's it.

Or perhaps you'll notice that sleepy heaviness right down into those legs.

That feeling of your legs,

Knees,

Calves and feet.

As you sink down and drift deeper into this calm comforting stillness.

Easily relaxing.

So pleasant and calm.

And as you lie here relaxing in this stillness with all these gentle sensations.

I want you to bring your awareness to the gentle rise and fall of your belly.

As you continue to breathe slowly and evenly.

In and out.

In and out.

In and out.

And you may like to think of this calm and easy rhythm as being like a clear blue ocean.

Gently lapping up and down the shores of a beautiful secluded beach.

Imagine the colour of a soothing clear blue ocean with gently rippling waves that are softly lapping in and out on a soft sandy white beach.

Those shades of blue in the water are so captivating.

So relaxing.

Notice the reflections bouncing off these clear blue waters.

Sparkling and dancing in the warm late afternoon sun.

Sending steady ripples outward to the surrounding areas of your body and your mind.

As you allow yourself this time to be still.

And you can really enjoy these feelings of stillness and relaxation.

Of complete rest here.

Of doing less.

Of doing nothing.

And you continue to drift down into this sleepy stillness.

Feeling so safe and at ease.

And as you drift deeper and deeper,

You become more and more aware of the very centre of your physical being.

And at this very centre,

You can now see a small light shining brightly deep within.

And as you look more closely,

You can see that the light is the same colour as the ocean that you have been watching.

A soothing,

Comforting,

Healing blue.

And you can start to see those tranquil blue waves emanating from the very centre of your physical being.

Through your stomach,

Reaching out to your heart,

Your lungs,

All of your vital organs.

And finally reaching the outside extremities of your body.

Feel the soothing and calming effects of those gentle waves as they wash across the inside of your body.

Starting at the very centre and reaching all the way to the outside of your skin before abating back to your central core.

And as you watch and feel these gentle,

Soothing blue waves of peace,

Calmness and serenity wash continually across your body.

You can feel your mind becoming more and more still too.

Deciding to let go and release any remaining negativity.

Any thoughts that have been feeling heavy.

Anything that you have been holding onto as you prepare yourself to drift into a restorative,

Deep sleep.

Knowing that you can just let these things go.

As you immerse yourself in this relaxation.

In this stillness.

As you slow down the mind and body.

Restoring balance and well-being.

Feeling so safe and so protected.

And these peaceful and calm feelings begin to form a gentle blue aura that encompasses you.

Like a softly woven cocoon.

Forming your own inner sanctuary of comforting,

Relaxation and sleep.

Allowing you to become even more relaxed.

More and more attuned to your inner state of calm and tranquillity.

As you move deeper into that sleepy relaxation.

Warm and calm.

The gentle rhythm of your breath keeping time with the ocean's waves.

That gentle blue aura ebbing and flowing from your inner core to all outward parts of your body.

Warming and soothing you as your whole body begins to softly glow.

Feeling so good and so peaceful.

And so wonderfully sleepy now.

And as you focus more and more on this healing blue aura.

This light which surrounds you.

Moving you deeper into your inner sanctuary of restful sleep.

So safe.

So protected.

Floating and drifting on a gentle wave.

Inviting more and more of this blissful calm.

As you move more into yourself.

Deeper and deeper.

More and more easily.

Your body and mind remembering what it feels like to really let go.

To feel completely relaxed.

To move gently into a deep,

Natural and refreshing sleep.

Knowing that you can relax so easily.

And drift effortlessly into sleep.

Restoring and rebalancing all parts of that mind and that body.

Your inner sanctuary will keep you safe.

As you start to drift so deeply.

So easily into sleep.

As the sound of my voice will soon fade.

As you continue to ease into calm asleep.

As you fall asleep now.

Within your perfect,

Peaceful inner sanctuary.

And so I wish you a good night.

Good night.

Good night.

Good night.

Good night.

Good night.

Good night.

Good night.

Good night.

Good night.

Good night.

Good night.

Good night.

Good night.

Good night.

Very good.

Very good.

Very good.

Good night.

Good night.

You You You You You You You You You You You You You

Reviews

I fell asleep quickly and didn’t wake until 3am, then went back to sleep until the alarm went off. I had your meditation on repeat. Will definitely listen again! Thank you kindly for this practice! 🙏🙏🙏🙏🙏🤗🤗🤗🤗🤗

This was so soothing and definitely put me to sleep! Love her voice and start following her and saved this!

Thank you for this practice which served beautifully to transport me into deep, restorative sleep. Namaste

Very relaxing and helped me drift off to sleep easily.

relieved physical symptoms I have been struggling with for so long. I will say, I did chakra cleansing imagery techniques throughout in addition to your guidance.