8-Hour Deep Into Nature Sleep Meditation

Birdsong sounds, particularly in sleep meditation, are a calming soundscape and provide a significant evidence-based benefit for mental and physical relaxation. Birdsong also induces a feeling of safety: Evolutionarily, humans perceive birdsong as a signal of a safe, threat-free environment, which allows the brain to lower cortisol, the primary stress hormone, soothing the nervous system, which governs the rest and digest response into a deep and restful sleep.

Music Composition by Narek Mirzaei

Transcript

Welcome to this guided sleep meditation preparing your body mind for a restful and restorative sleep.

So before we begin,

Ensure all notifications on your device have been switched off.

You're lying down comfortably where you feel safe and warm.

So let's begin.

Let's take three cleansing breaths.

So as you breathe in through the nose count to four and hold.

And as you exhale,

Slowly exhaling your breath,

Counting to four.

So let's do that again.

In through the nose,

Counting one,

Two,

Three,

Four and hold.

And exhale,

Breathing out one,

Two,

Three,

Four.

And again,

Inhale one,

Two,

Three,

Four.

And exhale two,

Three,

Four.

Let's drop into the body now.

Beginning at the crown of our head and scanning all the way down.

And as we do this,

Picking up any sensations along the way.

And using our breath to relax into those parts of the body.

Softening our edges.

As we prepare the body to relax,

Ready for sleep.

And letting everything go now from the mind.

Any thoughts.

Just cleansing the body with the mind as well.

Letting go of any tension or allowing ourselves to let go just for this moment.

Bringing our focus to the soothing music.

Giving ourselves permission to let go now of our day.

So that our mind and body can rest now.

And as you descend now into a deeper sleep.

Allowing yourself to go further into a deeper relaxation.

I bid you goodnight now.