Sound To Sleep

Ease into restful sleep with relaxation, breathing, and affirmation, guided gently to use techniques that soothe your nervous system, quiet your mind, and drift of in a calm, positive state of mind. Feel supported, safe, and at peace as Jen's soft voice and humming vibrations lull you into deep relaxation. Let go of worries, and embrace stillness. If you are still awake after this meditation, try taking a shower, drinking a glass of water or a warm beverage, and spend a few minutes reading some spiritual literature. Then try again. May you rest easy, Jai!
Background Music Credit: Jesses Gallagher, Inner Sound.

Transcript

Hello,

I'm Jennifer Jeanette and I'll be guiding you to sleep with a gentle breathing practice and relaxation routine.

Lie down and make yourself comfortable by placing a pillow under your knees and another under your head.

Settle down,

Relax and be still.

Feel the sensation of being fully supported.

Place one hand on your heart,

The other on your belly.

Feel the warmth and softness of your skin.

Feel the natural rhythm of your breath,

Just as it is.

Allow your eyes to soften backwards and turn your gaze toward the light at the center of your forehead,

Your spiritual eye.

Recognize that any worries,

Anxieties or unwanted thoughts circling in your mind are just distractions,

Pulling you away from the truth of what is.

Breathe in and as you exhale,

Imagine any concerning thoughts leave your body through the crown of your head,

Through your fingertips,

Through the bottoms of your feet.

Affirm the reality of what is by imagining a comforting light expanding in the center of your body,

Making you feel warm,

Protected and at peace.

Silently repeat the following words,

I am thankful to have a safe,

Comfortable place to lie down.

At this moment,

I trust that all is as it should be.

I pray for those whose actions I feel troubled by.

Rest will allow me to participate fully in my life tomorrow with a clear mind and an open heart.

There is nothing to fix right now,

Nothing to figure out,

You can let go.

Take a full breath in and a long,

Easy breath out.

Soften the muscles around your face,

Your jaw,

Your throat,

Your shoulders.

Now,

As your body settles into stillness,

Let's breathe in a way that soothes your nervous system and quiets the mind with Brahmari breathing,

The bumblebee breath.

With each exhalation,

We create a gentle humming sound,

Like a bee buzzing as it moves from flower to flower in search of delicious nectar.

This vibration at the back of the throat moves through the vocal cords,

Activating the vagus nerve,

The part of your nervous system that signals it is okay to relax.

Bumblebee breathing naturally extends your exhalation,

Shifting your body into a state of calmness and serenity.

Feel the vibration soothing your mind and quieting your thoughts,

Like a lullaby for your nervous system.

Let's try it together first,

Then continue on your own until you're ready to sleep.

Inhale deeply through your nose and exhale with a soft hum.

As you drift off to sleep,

May you rest peacefully and wake up cheerfully.

Peace.

Amen.