Easing Into Deep, Restful Sleep

This luxurious guided meditation is designed to soothe and prepare the nervous system for deep, restful sleep. Experience your body dissolving into relaxation, peace, and quiet enabling you to fall into the soft embrace of your inner sanctuary.

Note: It is recommended that you remain awake for this meditation, and put away your mobile phone before eventually falling asleep.

Transcript

Stars light the sky like snowflakes in the night.

Your bed awaits.

The softness.

The quiet.

The sense of deep rest.

Tuck yourself in as you normally do.

Gently close down the eyes.

Our opening words come from Joseph Emmett.

Going to sleep tonight,

I smile.

Several beautiful hours of rest are before me.

I look at all beings with eyes of compassion and savour the last moments of this day.

Words from Joseph Emmett.

Take a few moments to check in with your breath.

Notice each inhale and each exhale.

As you inhale,

Be aware of breathing in.

As you exhale,

Be aware of breathing out.

Breathe into the belly so it expands as you breathe in and gets smaller as you breathe out.

Breathing with awareness.

Riding the waves of the breath,

Moment by moment.

Breathing in and breathing out.

Welcoming yourself to this present moment.

Ready to enter the land of slumber.

Bring your awareness to the comfort of your bed.

The soft support beneath you.

Lift your body and notice any areas that may feel too warm or too cold.

Make any adjustment you may need within your blankets to get the right temperature.

You may find that part of you is warm and part of you is cold,

But you like it that way.

Feel the gentle weight of the sheets and blankets on your body.

Feel the comfort of the pillow beneath your head.

Checking in with the familiar smell of your room.

Enjoy familiar sounds.

Without opening your eyes,

Mentally picture your surroundings.

In this familiar place,

Everything creates a calm,

Relaxing environment around you.

Shifting your awareness back to the body.

Breathing into this body.

A felt sense of this body.

Gently bring your awareness to your feet.

Then sending a breath down to your feet.

The breath traveling through the nose to the lungs.

Feel the abdomen down all the way to your feet.

The breath travels back up again and out through your nose.

Feel the breath creating a sense of lightness and spaciousness in your toes.

Allow this expansion to continue through your heels,

Calves,

Knees,

And thighs.

Both legs spacious and light.

Allow the spaciousness of your breath to soften your hips.

Lower back.

Mid back.

And upper back.

Breathing and releasing as you breathe in and out.

Your breathing softening your belly.

Your chest and heart light and spacious.

Feel the chest and belly rise on the inhale and fall on the exhale.

Expanding.

Allow the softness in your torso to continue into your arms.

Channel your breathing into and out of this area.

As if you are inhaling and exhaling from your arms.

Feel the lightness and softness through to your fingertips.

Feel the expansion continuing into your collarbones.

Shoulders and neck.

All sides of your neck.

Feel this region of your body ride on the waves of your breath.

Expansive.

Spacious and light.

Notice the expansion softening the back of your head.

Your crown.

Allow your breath to soften any tension you may feel in your scalp.

Allow the tension to drain down from all sides of your scalp towards the ground.

Bring your awareness to your facial muscles.

Notice the space between your eyes.

The space in your eyes.

Notice the spaciousness in your mouth.

Teeth.

Tongue and lips.

Observe the softness of your lips.

The softness that allows your lips to very gently part.

Allow your chin and jaw to feel light.

Notice the sides of your face and ears softening into spaciousness and draining towards gravity.

Notice what may happen.

Let your awareness expand to include the entire body.

Feel the gentle rhythm of the breath as it moves fluidly through the body.

Expanding the entire body.

Entire body spacious and bright.

From the crown of your head to the soles of your feet.

Left and right side of your body.

Front and back.

Feel the expansion radiating out from the space between your ribs and your spine to the surface of your skin.

To feel yourself releasing all holdings.

Releasing tensions of the day.

Take a few moments here to feel the surface of your skin merging with the space around you.

Feeling perhaps like your body dissolving into the space that you are.

You continue to feel your body merging with the space around you.

Gravity disappears.

You imagine your mind becomes the sky.

Imagine that you can now see the dark blue sky above you.

You can see the first star appear.

And then another.

And then another.

Even in the midnight velvet,

There is the light of the stars.

Bright friends of the moon.

And lights to cool your heart.

To inspire dreams of other worlds.

You are in the comfort of their arms.

You gaze at the beautiful constellations.

Like hundreds of connected dots pictures spread out before you.

What a brilliant starry night.

So huge.

So vast.

A glimmering blanket of stars stretching up in a complete circle around you from every horizon.

Your mind's eye ascending.

Seeing the entire sphere of the earth itself.

You notice the continents.

The oceans.

And cloud formations.

Gradually the earth grows smaller and smaller.

You see the moon and pass beyond it.

The moon becoming smaller and smaller.

You see the entire Milky Way galaxy laid out before you.

Millions of billions of stars and planets.

Further up.

<|pl|><|translate|><|pl|>and the<|pl|>ades of other galaxies.

All revolving in space.

Each with their own little worlds.

Notice the experience of seeing other worlds far from the earthly plane.

Stay with this sense of being present in the vastness of the universe for as long as it feels comfortable.

Gaze.

Feeling relaxed.

The beautiful connection with the source of relaxation.

You notice your breathing.

Feel its soft embrace.

The gentle breath as it enters and leaves your body.

You feel yourself drawing deeper within.

Feeling lightness,

Spaciousness.

Travel further within into that hidden place of stillness,

Peace and joy.

Your inner sanctuary.

You feel as light as the space around you.

Finally free for a while as you rest in the safety and comfort of this space.

Your breath flowing calmly.

You are opening your mind and your heart to your own inner essence.

Feeling so calm and peaceful.

Becoming aware of the deepest core of your existence.

A place which is perfectly still.

Always peaceful and joyful.

Fully immersed with your inner sanctuary.

No rush at all.

Slowly reversing the entire process.

Feel your mind's eye descending.

Returning back from outer space.

You begin to see the Milky Way.

Seeing the stars and billions of planets you passed by earlier.

You locate the Earth with the Moon and slowly descend towards it.

You see the globe and feel it rotating on its axis beneath you.

You imagine re-entering the Earth's atmosphere.

Looking down through the cloud streams beneath your body.

You see the oceans.

You notice the continents.

Your mind's eye descending with a gentle motion back into the surrounds of your room.

Your awareness descending into the comfort of your own bed.

In this familiar place once again.

Notice the calm,

Relaxing environment.

Notice the space around you.

Bring your awareness to the support of the bed beneath you.

The sounds in the space.

Your sense of smell.

Sensations in your body.

Bringing to the spaciousness of your breath.

Reviews

I found this meditation very effective for bringing on sleep and using the descriptor, luxurious is just perfect.

Asleep within minutes. Namaste.

Amazing slow steady voice

Thank you for this

Thank you that was beautiful

Very nice and relaxing. Poetry a nice touch. Thank you

So relaxing, I fell asleep. Thank you for sharing! 😊🙏🏻

Very nice! Love the pace, the calming voice and it works for me. Thank you.

Thank you Jeremy

I didn’t hear the end because it relaxed me so much that I fell asleep. Thank you.

Works well. Very calming

Such a beautiful journey, lovely before sleep. Namaste✨💫✨💫

Did not makecir to the

I drifted into a peaceful and restful sleep. Thank you Jeremy!