Insomnia & Mindfulness Guided Sleep Meditation
This recording is my latest sleep session to help remedy insomnia. In this extended sleep meditation, I will guide you through 7 relaxing visualisations, body scans, and hypnotic deepeners. Each will help you to release all anxiety and stress, so that you drift naturally into a deep and healing sleep. It also has a strong element of mindfulness practice, encouraging you to become more present in your everyday waking state.
Transcript
Hi,
This is Kim Carmen Walsh welcoming you to this extended sleep meditation.
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During this session,
I will guide you through 7 different locations across the world.
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Each combined with relaxing body scans and hypnotic deepness.
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Helping you to connect with the silent wisdom of your body.
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Giving yourself space to find peace and tranquillity before drifting into a natural deep sleep.
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There is absolutely nothing that you need to do.
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Just be here now.
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And bring your attention to the sounds you now hear.
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The sound of my voice.
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The relaxing sound of the music.
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Any sounds where you are now.
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So that everything you hear helps you to feel more and more relaxed.
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Noticing how good it feels to slow down and to let go.
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To step away from the outside world and relax completely before drifting into a deep and rejuvenating sleep.
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The words I use are just guides.
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Your powerful subconscious mind will interpret them in a way that is most helpful to you.
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Allowing your intuitive wisdom to communicate with you.
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So that you naturally realise and trust your own innate intelligence.
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By listening to this recording nightly,
You are training your mind and your body to still and let go.
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To connect and flow with the present moment.
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Learning to relax and to turn your attention away from your thoughts is an incredible helpful skill.
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And one you continue to strengthen and find benefit from.
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And you need to wake during the night.
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You will do so.
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Tend to whatever needs your attention.
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Return to bed.
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And just by bringing your awareness to your body.
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To the sensation of your body lying in your bed.
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You will easily and naturally drift into sleep.
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Awaking only at a time that you set for yourself.
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Feeling calm.
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Happy.
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And focused.
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Taking with you into your everyday waking state all the benefits of this guided meditation.
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So.
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Making yourself comfortable in your bed.
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Preferably lying on your back with your legs uncrossed.
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And your arms resting lightly at your sides.
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Though this is only a suggestion.
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Please find whatever position you feel most relaxed.
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And when you are ready.
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Take a deep breath in.
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And as you slowly breathe out.
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Close your eyes.
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And begin to relax.
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Allowing your body to sink heavily down into your bed.
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You now see.
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Feel.
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Experience yourself standing in the middle of a garden that is surrounded by tall trees.
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And the tall trees form a canopy high above this garden.
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You feel as though you are cocooned within a natural forest garden.
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And there are many flickering candle lanterns placed at the edge of a large grassy area on which you are now standing.
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You can hear the trickle of a small distant stream.
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And the soothing sound of the cicadas.
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The grass on which you are standing is lush and green.
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You may decide to remove your shoes.
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To walk across the grass.
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Toward your large tent that has a beautiful four-poster bed within.
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You can feel the cool freshness of the grass beneath your feet.
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With each slow footstep.
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And I will count down your steps as you make your way towards your large tent.
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With each descending number.
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With each slow relaxed footstep.
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You allow yourself to feel more sleepy.
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Soothed.
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Content.
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Sitting on ten.
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Drifting.
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Floating.
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Sleeping so very deeply.
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Nine.
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Your mind and your body.
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Perceiving the deeper peace and tranquillity of this beautiful place.
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Eight.
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You are safe,
Protected and loved.
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Seven.
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Quieter.
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And quieter still.
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Six.
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Connected and flowing with the peace of the present moment.
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Five.
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Tuning in naturally and easily.
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To the innate and quiet wisdom of your body.
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Four.
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Healing.
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Peaceful vibes flowing through you.
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Three.
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Two.
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One.
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You enter your luxurious tent.
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And easily climb into your large four-poster bed.
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There is a diaphanous net surrounding your bed.
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And the bed linen is fresh and soft.
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So making yourself comfortable.
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I will guide you through a relaxing body scan.
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As you allow your attention to travel over your body.
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You further and more deeply relax.
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Letting go to slumber.
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And dreams.
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To bringing your attention to the top of your head.
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Your awareness travels down to your forehead.
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And softly over your eyes.
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Gently down the back of your head.
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Softly and slowly.
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Continuing down your face.
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Your cheeks to your jaw.
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Starting your teeth just a little.
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Allowing all those muscles to smooth and relax.
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Flowing tingling down the back of your neck.
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And across your shoulders.
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Slowly.
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Gently down your arms.
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To your hands.
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To your fingertips.
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Across your chest.
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And lightly down to your stomach.
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Feeling so soothed.
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Relaxed.
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And sleepy.
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Quieter and quiet.
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All the way down.
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Across your upper back.
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And softly caressing.
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Healing down.
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Down.
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Down.
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All the way down to your lower back.
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Peaceful.
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Soothed.
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Content.
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Bring down your pelvis.
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And your buttocks.
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To your legs.
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Your thighs.
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Knees.
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To your calves.
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Ankles.
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Feet.
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All the way down to the tips of your toes.
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Drifting.
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Floating.
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Continuing to sleep deeply throughout the night.
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And in your imagination now.
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It is dusk time in the Arizona desert.
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And you see yourself sitting beside a campfire.
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The sun is melting into the horizon.
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The sky is cast in the most vibrant colours of deep orange.
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And pink.
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Like a painter's palette.
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And next to where you are enjoying the warmth and the crackling sound of the fire.
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Is a large airstream trailer.
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In which you can see the flickering fire reflected back.
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And the colours of the sunset appear to wrap around its curved shiny surface.
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The air is still and cooling.
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There is a deep,
Threened quietness to this ancient place.
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In the very far distance,
You can hear a hooting owl.
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All the while you know that you are safe and protected where you are camping for the night.
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As the sun sinks down.
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The vibrant sunset transitions from its colourful shades of pink and orange.
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To purple.
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Indigo.
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To the deepest velvet blue-black.
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The stars above are twinkling and shining.
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Breathing in deeply.
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You sense and connect with the peace.
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Wisdom.
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And strength of this landscape.
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Knowing the innate intelligence of the universe.
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Its story.
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Its song.
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Continually unfolding in the present moment.
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A depth and wisdom that exists beyond thoughts.
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You perceive the silence beneath all sounds.
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The space between all things.
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And as you recognise this quiet and this space.
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A part of you naturally tunes in and resonates with the peace and tranquillity that are always available to you.
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Helping you to continue to connect and know.
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To listen to your inner wisdom and intuition.
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And there is absolutely nothing that you need to do.
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Just lie back.
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And listen.
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Connected and flowing with the power of the present moment.
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So that you surrender all that is no longer helpful to you.
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To perceive the lightness of being.
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A bliss and joy in just being you.
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Looking back.
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You gaze at the clear night time sky.
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You can see an occasional shooting star.
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Watching it as it blazes silently through the sky above.
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And there are a number of shooting stars now.
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And as you see each shooting star.
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I will count each down.
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As you watch it flashing into existence.
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Out of nowhere.
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And then disappearing into the velvet darkness.
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With each descending number.
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You feel more and more relaxed.
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So sleepy.
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Starting on 10.
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A large shooting star twinkles into life.
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9.
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Glowing brightly across the sky.
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8.
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Relaxed.
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Peaceful.
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Sleepy.
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7.
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Quiet.
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Contented.
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And happy.
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6.
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An owl hooting in the distance.
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5.
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Drifting down into your dreams.
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Taking with you into your everyday state.
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The same peace and serenity that you are experiencing right now.
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So very deeply relaxed.
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Soothed.
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Tranquil.
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And you may choose to go to sleep.
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Or to rest in the Airstream trailer.
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Or outside where you lie next to the fire.
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You will remain safe throughout the night.
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Trusting that you are exactly where you need to be.
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And to further help you to relax.
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To drift into sleep.
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I will guide you through a soothing body scan.
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Travelling from the top of your head.
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To the tips of your toes.
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As your attention scans over your body.
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You feel that part relax more deeply.
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Surrendering naturally to sleep.
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And rest.
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Sleeping deeply throughout the night.
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And waking only at a time that you set for yourself.
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So starting at the top of your head.
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Your awareness.
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Your attention.
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Move softly.
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Slowly down your forehead.
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And gently over your eyes.
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Moving down your face.
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Your nose.
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Cheeks.
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Mouth.
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To your jaw.
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Parting your teeth just a little.
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Waves of bliss.
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And contentment flowing through your mind.
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And body.
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As your attention now softly caresses down the back of your neck.
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And soothingly across your shoulders.
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Slowly down each arm.
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To your hands.
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To your fingertips.
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So safe.
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Calm.
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And serene.
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Mind and body.
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Relaxed.
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And quiet.
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Across your chest.
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Slowly down to your tummy.
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So relaxed.
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Peaceful.
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Blissful.
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And content.
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Your awareness.
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The healing balm of your attention.
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Now travels across your upper back.
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And slowly down.
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Down.
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Down.
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All the way down your lower back.
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Tingling sensations of ease.
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And comfort.
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Flowing through your body.
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Down your pelvis.
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And your buttocks.
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To your legs.
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Thighs.
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Knees.
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Coffs.
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To your ankles.
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Feet.
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All the way down to the tips of your toes.
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Your entire body.
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Embraced in sensations of tranquil sleepiness.
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Your mind and your body continue to process the benefits of this meditation while you sleep.
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Helping you to perceive with greater clarity.
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Acceptance.
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And strength.
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New insights.
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Perceptions of thoughts and behaviours that no longer serve you well.
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And you can surrender.
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To feel.
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See.
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Hear.
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An innate wisdom.
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The quiet point of your being.
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Infinite outside of time.
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And in your mind's eye now.
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You see yourself in the most beautiful botanical garden.
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Maybe one that you have visited before.
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Maybe Kew Gardens in London.
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Or perhaps a botanical garden created by your powerful subconscious mind.
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Whichever garden you find yourself in is the most perfect garden for you to visit tonight.
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In this garden it is night time.
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You are standing outside the large Victorian Palm House.
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There are brazier torches throughout the garden.
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And the Palm House is lit from within with ground lanterns.
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So the soft light is cast upwards through the palms and the other plants.
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You can hear the soft tinkle of water from the water fountains in the garden.
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And the soothing chirp of crickets.
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You open the door and enter the Palm House.
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And as the door closes silently behind you.
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You are aware of a quiet hush within this beautiful Victorian greenhouse.
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Then the palm trees and the other vegetation appear to be resting.
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To be slumbering.
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There are little birds nesting within.
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And you can hear the occasional gentle chirp of the blackbirds,
Sparrows and robins.
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You perceive a blissful sense of well-being.
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Knowing the calmness and serenity of all things.
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You notice the silence beneath all sounds.
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Feeling peaceful and content as you listen to the birds and walk slowly through the Palm House.
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And in the Palm House you see yourself standing at the top of a spiral staircase that leads you down underneath the greenhouse.
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In a moment I will guide you slowly and safely down the stairs.
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There are ten steps leading down.
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And with each descending number.
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You allow yourself to relax more deeply.
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To drift naturally into the landscape of your dreams.
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So feel.
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See.
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Experience yourself now as you take your first step down on ten.
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Quiet.
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Serene and peaceful.
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Nine.
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There is absolutely nothing that you need to do.
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Eight.
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Feeling heavier sinking down into your bed.
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Seven.
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Drifting down as deeply as you need to go.
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Six.
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So very sleepy.
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Five.
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Letting go to ease and tranquillity.
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Four.
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All the way down.
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Three.
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Two.
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One.
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Continuing to drift into sleep.
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As you listen to this meditation.
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I will now guide you through a relaxing pradhiskanth.
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And as your attention travels over your body.
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You feel yourself relax more deeply.
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Sinking deeper.
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And deeper down into your bed.
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Bringing your attention now to the top of your head.
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And travel slowly.
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Gently down to your forehead.
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Softly over your eyes.
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Letting all those facial muscles smooth and relax.
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As your attention continues to travel down your face.
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To your jaw.
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Parting your teeth just a little.
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Deeper.
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And deeper down into your bed.
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So peaceful.
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And content.
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As your attention now travels slowly down the back of your neck.
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And gently across your shoulders.
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Feeling down your arms.
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To your hands.
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To your fingers.
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So soothed and calm.
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Feeling waves of ease and slumber.
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Travel across your chest.
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And lightly down to your tummy.
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Across your upper back.
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And slowly down.
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Down.
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Down.
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All the way down to your lower back.
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Continuing down to your legs.
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Your thighs.
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Your knees.
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Your calves.
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To your ankles.
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Your feet.
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All the way down to the tips of your toes.
.
.
.
Your entire body feeling so relaxed.
.
.
.
And peaceful.
.
.
.
Your mind is quiet.
.
.
.
Content.
.
.
.
So very very sleepy.
.
.
.
And in your mind's eye now.
.
.
.
.
You see yourself lying back on soft cushions on the deck of a sailboat.
.
.
.
You're anchored in the harbour of a quiet,
Uninhabited Greek island.
.
.
.
You feel the cooling balm of the night time air on your skin.
.
.
.
And sense the fragrant herb infused atmosphere.
.
.
.
Mingled with a relaxing scent of sea salt.
.
.
.
You sense the sailboat being very gently rocked.
.
.
.
On the small Mediterranean waves.
.
.
.
The soft sound of sloshing water.
.
.
.
And the soporific movement of the boat.
.
.
.
Helping you to feel even more relaxed.
.
.
.
Quiet.
.
.
.
Blissful.
.
.
.
Above you is a wide,
Beautiful star filled sky.
.
.
.
And because this is an uninhabited island.
.
.
.
You are enveloped in the restful darkness.
.
.
.
You can see so many more stars than ever before.
.
.
.
Occasionally you see a shooting star.
.
.
.
Watching it as it blazes silently through the sky above.
.
.
.
You're filled with a sense of awe and wonder.
.
.
.
And as you see each shooting star.
.
.
.
I will count each down as you watch it flashing into existence.
.
.
.
As if out of nowhere.
.
.
.
And then appearing to disappear into the velvet darkness of the night sky.
.
.
.
With each descending number.
.
.
.
You feel more and more relaxed.
.
.
.
Starting on ten.
.
.
.
A large shooting star sparkles into life.
.
.
.
Nine.
.
.
.
Glowing brightly across the sky.
.
.
.
Eight.
.
.
.
Feeling so very sleepy.
.
.
.
And quiet.
.
.
.
Seven.
.
.
.
So peaceful.
.
.
.
And still.
.
.
.
Six.
.
.
.
The movement of the boat.
.
.
.
Continuing to gently rock you to sleep.
.
.
.
Five.
.
.
.
Happy.
.
.
.
Relaxed.
.
.
.
Comfortable.
.
.
.
Four.
.
.
.
Taking with you into your everyday state.
.
.
.
The same peace and serenity that you experience right now.
.
.
.
Three.
.
.
.
Two.
.
.
.
One.
.
.
.
Continuing to drift and dream.
.
.
.
As your sailboat gently rises and falls on the smallest of waves.
.
.
.
Bringing your attention again to your body.
.
.
.
Following my words as I guide you through a body scan.
.
.
.
So that you allow yourself to feel more relaxed and tranquil than you have ever felt before.
.
.
.
Your tension now at the top of your head.
.
.
.
Flows softly down to your forehead.
.
.
.
And gently over your eyes.
.
.
.
Letting go of all those small facial muscles.
.
.
.
As your awareness travels over.
.
.
.
Continuing to glide soothingly down your face.
.
.
.
To your jaw.
.
.
.
Parting your teeth just a little.
.
.
.
Sinking deeper and deeper down into your bed.
.
.
.
Quieter.
.
.
.
And quieter still.
.
.
.
Your awareness travels calmly and soothingly down the back of your neck.
.
.
.
Slowly.
.
.
.
Lightly across your shoulders.
.
.
.
Down your arms.
.
.
.
To your wrists.
.
.
.
Hands.
.
.
.
And fingers.
.
.
.
How good it feels to just let go.
.
.
.
To surrender to the peace and strength of the quiet space within.
.
.
.
Across your chest.
.
.
.
And soothingly down to your tummy.
.
.
.
Across your upper back.
.
.
.
And peacefully flowing down.
.
.
.
Down.
.
.
.
Down.
.
.
.
All the way down to your lower back.
.
.
.
Continue to process all the benefits of this guided sleep meditation.
.
.
.
As you sleep.
.
.
.
As you dream.
.
.
.
To harness your innate wisdom.
.
.
.
Strength.
.
.
.
And loving kindness.
.
.
.
Your tension continues to travel down your pelvis and your buttocks.
.
.
.
To your legs.
.
.
.
Feeling the wave of ease as it continues to travel to your thighs.
.
.
.
Knees.
.
.
.
Coffs.
.
.
.
Ankles.
.
.
.
To your feet.
.
.
.
All the way down to the tips of your toes.
.
.
.
You continue to drift and dream throughout the night.
.
.
.
And awake only at a time that you set for yourself.
.
.
.
Feeling peaceful.
.
.
.
Rejuvenated.
.
.
.
And focused.
.
.
.
More present in your everyday waking state.
.
.
.
Continuing to bring your attention to the present moment with all of your senses.
.
.
.
Your sense of sight.
.
.
.
Of touch.
.
.
.
Sound.
.
.
.
Taste.
.
.
.
And smell.
.
.
.
You continue to perceive and respond from the space beyond your conditioned mind.
.
.
.
And thoughts.
.
.
.
With renewed strength.
.
.
.
Kindness.
.
.
.
And in your imagination.
.
.
.
.
In your mind's eye.
.
.
.
.
You see yourself standing in a large traditional Japanese house.
.
.
.
A building that's made of wood.
.
.
.
With sliding latticework doors and windows.
.
.
.
Which have translucent paper in the frames.
.
.
.
You are by yourself looking around.
.
.
.
You notice the beautiful wooden floor.
.
.
.
A deep warm cherry colour.
.
.
.
And it's smooth to the touch.
.
.
.
There are softly flickering lanterns lighting this beautiful tranquil place.
.
.
.
A place of great serenity.
.
.
.
.
And peace.
.
.
.
Breathing in deeply.
.
.
.
And slowly out.
.
.
.
You begin walking through this house.
.
.
.
Aware of each slow footstep.
.
.
.
The sensation of your feet on the polished wooden floor.
.
.
.
As you walk calmly.
.
.
.
And quietly through the serene house.
.
.
.
There is a stillness.
.
.
.
And depth of peace that you have never experienced before.
.
.
.
The candles gently flickering in the lanterns give this home a sense of wonder.
.
.
.
.
And delight.
.
.
.
You slide open the wide door easily and silently.
.
.
.
And find yourself standing at the top of a staircase that leads you down into the beautiful garden.
.
.
.
There are ten steps leading down.
.
.
.
And in a moment I will guide you down the stairs.
.
.
.
And with each descending number you allow your mind to quieten.
.
.
.
And your body to relax more deeply.
.
.
.
With each slow footstep down.
.
.
.
You feel your body sink more deeply down into your bed.
.
.
.
And your mind feels quieter.
.
.
.
And quieter still.
.
.
.
Breathing on ten.
.
.
.
Letting go.
.
.
.
Feeling calm.
.
.
.
And serene.
.
.
.
Nine.
.
.
.
How good it feels to just let go.
.
.
.
Eight.
.
.
.
So content.
.
.
.
And happy.
.
.
.
Seven.
.
.
.
Drifting down into sleep.
.
.
.
Naturally and easily.
.
.
.
Six.
.
.
.
Letting go of your thoughts.
.
.
.
Letting go of your day.
.
.
.
Five.
.
.
.
Waves of comfort and ease flow through your mind.
.
.
.
Flow through your body.
.
.
.
Four.
.
.
.
Drifting and floating.
.
.
.
Three.
.
.
.
All the way down.
.
.
.
Two.
.
.
.
So very sleepy.
.
.
.
One.
.
.
.
You are standing at the bottom of the steps in the beautiful night garden.
.
.
.
It is lit with oriental lanterns.
.
.
.
And on either side of where you stand there are two large cherry trees in full bloom.
.
.
.
An occasional flurry of soft petals is blown down in the gentlest of breezes.
.
.
.
The warm light of the lanterns casting a flickering glow.
.
.
.
So that the movement of petals and shadows has a magical,
Otherworldly quality.
.
.
.
Breathing in deeply.
.
.
.
The fragrance of the garden roses is born to you in the cooling night time air.
.
.
.
You begin to walk slowly and lazily through the tranquil night garden.
.
.
.
Each step feeling more and more relaxed.
.
.
.
And just ahead of you in the centre of the garden is the most beautiful comfy bed.
.
.
.
You make your way towards the bed.
.
.
.
And climbing in easily.
.
.
.
You make yourself comfortable.
.
.
.
Aware of the sensation of the fresh cotton bed linen against your skin.
.
.
.
The pillows and the mattress are the most perfect mix of softness and firmness for you.
.
.
.
And to further help you relax.
.
.
.
To drift into sleep naturally.
.
.
.
I will shortly guide you through a body scan.
.
.
.
And as your attention travels over your body.
.
.
.
You allow those muscles to relax and let go.
.
.
.
Aware of waves of ease and tranquillity flowing through you.
.
.
.
Bringing your attention now to the crown of your head.
.
.
.
And slowly and lightly.
.
.
.
You bring your attention down to your forehead.
.
.
.
And gently over your eyes.
.
.
.
All those small facial muscles smoothing as your awareness travels over.
.
.
.
So serene.
.
.
.
Quiet.
.
.
.
Content.
.
.
.
Continuing peacefully down your face.
.
.
.
Down your cheeks.
.
.
.
And your mouth.
.
.
.
To your jaw.
.
.
.
Cutting your teeth just a little.
.
.
.
Letting go to deeper and deeper realms of peace and wellbeing.
.
.
.
Softly.
.
.
.
Slowly.
.
.
.
Down the back of your neck.
.
.
.
Relaxing tingles flowing across your shoulders.
.
.
.
And gently and soothingly down your arms.
.
.
.
To your hands.
.
.
.
To your fingertips.
.
.
.
Feeling quieter.
.
.
.
And quieter still.
.
.
.
As deeply down as you need to go.
.
.
.
You are safe.
.
.
.
Loved.
.
.
.
And protected.
.
.
.
Breathing deeply in.
.
.
.
And slowly out.
.
.
.
Your attention.
.
.
.
The soft balm of your awareness continues to travel across your chest.
.
.
.
And lightly down to your tummy.
.
.
.
Across your upper back.
.
.
.
And gently down.
.
.
.
Down.
.
.
.
Down.
.
.
.
All the way down to your lower back.
.
.
.
Feelings of ease.
.
.
.
And contentment.
.
.
.
As you drift and float into sleep.
.
.
.
Your attention continues to travel down your body.
.
.
.
Every muscle letting go.
.
.
.
Feeling soothed.
.
.
.
And relaxed.
.
.
.
Continuing down your pelvis.
.
.
.
And your buttocks.
.
.
.
To your legs.
.
.
.
Softly down to your thighs.
.
.
.
Your knees.
.
.
.
Cafs.
.
.
.
Ankles.
.
.
.
To your feet.
.
.
.
All the way down to the tips of your toes.
.
.
.
Your entire body bathed in sensations of sleepy tranquillity.
.
.
.
Your mind and your body continue to process the positive suggestions as you sleep.
.
.
.
So that you are naturally calmer.
.
.
.
Poised.
.
.
.
And focused in your everyday waking state.
.
.
.
Perceiving naturally the benefits of becoming more present to the moment.
.
.
.
Aware of the depth of peace.
.
.
.
Wisdom.
.
.
.
And loving kindness that is always available to you in the now.
.
.
.
Continuing to let go.
.
.
.
And to drift.
.
.
.
And in your imagination now.
.
.
.
You see yourself walking slowly and lazily through a beautiful bed.
.
.
.
It is the end of a beautiful warm sunny day.
.
.
.
The sun is going down on the horizon.
.
.
.
The sky is alight with vivid orange and pink colours.
.
.
.
The orchard.
.
.
.
And all about you.
.
.
.
Are cast in the tranquil light of the setting sun.
.
.
.
The air appears to have a soft pinky hue.
.
.
.
And perhaps you can feel the gentle warmth of the sun on your skin.
.
.
.
The cherry trees are in full blossom.
.
.
.
The dusk light of the sun gives the trees and the blossoms a magical ethereal glow.
.
.
.
Breathing in deeply.
.
.
.
You take in the soothing scent of the cherry flowers.
.
.
.
You can hear the birds softly chirping their good nights.
.
.
.
As they make their way back to their nests.
.
.
.
To sleep.
.
.
.
With each slow footstep through the orchard.
.
.
.
You feel more and more relaxed.
.
.
.
Aware of each languid footstep.
.
.
.
The sensation of the ground beneath your feet.
.
.
.
And to help you feel even more relaxed.
.
.
.
To further still your mind and your body.
.
.
.
I will count down your footsteps through this peaceful landscape.
.
.
.
With each footstep.
.
.
.
You perceive your connection with this peaceful landscape.
.
.
.
Knowing intuitively the deeper peace and tranquillity of nature.
.
.
.
With each footstep.
.
.
.
You welcome the sense of well-being and serenity.
.
.
.
Perceiving a calming sensation flowing through your mind.
.
.
.
And causing soothing through your body.
.
.
.
Starting on 10.
.
.
.
Feeling so peaceful.
.
.
.
.
And content.
.
.
.
9.
.
.
.
Taking those ease and inner peace into your everyday life.
.
.
.
8.
.
.
.
Drifting deeper and deeper down.
.
.
.
7.
.
.
.
So tranquil.
.
.
.
Calm.
.
.
.
And soothed.
.
.
.
6.
.
.
.
Flowing with the music.
.
.
.
5.
.
.
.
All sounds helping you to relax and let go.
.
.
.
4.
.
.
.
Still.
.
.
.
Quiet.
.
.
.
And tranquil.
.
.
.
3.
.
.
.
Drifting down into sleep.
.
.
.
2.
.
.
.
With grace and serenity.
.
.
.
1.
.
.
.
All the way down.
.
.
.
Just ahead of you.
.
.
.
.
In your imagination now.
.
.
.
You see a large inviting hammock.
.
.
.
That is between two of the cherry trees.
.
.
.
You continue to make your way slowly towards this hammock.
.
.
.
Climbing in.
.
.
.
And making yourself comfortable.
.
.
.
There are soft blankets and pillows.
.
.
.
Should you need them.
.
.
.
Looking up at the night sky.
.
.
.
The stars above are twinkling and shining.
.
.
.
In the blue black velvet of the sky.
.
.
.
Continuing to feel more relaxed.
.
.
.
And serene.
.
.
.
I will guide you through a soothing body scan.
.
.
.
And as your attention travels over your body.
.
.
.
You feel more peaceful and sleepy.
.
.
.
The soft balm of your awareness.
.
.
.
Bringing you the innate wisdom.
.
.
.
And serenity.
.
.
.
That are always within.
.
.
.
But always exist in the space beyond your thoughts.
.
.
.
And judgements.
.
.
.
Your mind.
.
.
.
And body.
.
.
.
And spirit.
.
.
.
Resonating with the deep peace.
.
.
.
And tranquillity of the cherry orchard.
.
.
.
And all of nature.
.
.
.
Bringing your attention to the top of your head.
.
.
.
Your attention travels slowly.
.
.
.
And soothingly down your forehead.
.
.
.
Gently over your eyes.
.
.
.
All of your muscles letting go.
.
.
.
Being soothed.
.
.
.
And relaxed.
.
.
.
As your awareness travels over your body.
.
.
.
Continuing down your face.
.
.
.
Down your cheeks.
.
.
.
And your mouth.
.
.
.
To your jaw.
.
.
.
Parting your teeth just a little.
.
.
.
Aware of your mind-body connection.
.
.
.
Always working in unison to keep you safe.
.
.
.
To help you to relax more deeply.
.
.
.
As your attention now flows softly down the back of your neck.
.
.
.
And lightly across your shoulders.
.
.
.
Slowly down your arms.
.
.
.
To your hands.
.
.
.
All the way down to the tips of your fingers.
.
.
.
Your body sinking more heavily down into your bed.
.
.
.
Knowing you are always embraced.
.
.
.
.
And protected.
.
.
.
With love.
.
.
.
.
And kindness.
.
.
.
Your attention now travels across your chest.
.
.
.
And softly down to your tummy.
.
.
.
Across your upper back.
.
.
.
And gently down.
.
.
.
Down.
.
.
.
All the way down to your lower back.
.
.
.
Tranquil.
.
.
.
Peaceful.
.
.
.
Content.
.
.
.
Continuing down your pelvis.
.
.
.
And your buttocks.
.
.
.
To your legs.
.
.
.
Waves of ease and serenity.
.
.
.
Down your thighs.
.
.
.
To your knees.
.
.
.
Your calves.
.
.
.
Your ankles.
.
.
.
Your feet.
.
.
.
And toes.
.
.
.
Your entire body enveloped in sensations of restful sleep.
.
.
.
Continuing to rest.
.
.
.
Relax.
.
.
.
Sleep deeply.
.
.
.
You see.
.
.
.
Feel.
.
.
.
Experience yourself in your imagination.
.
.
.
You are lying on a comfy day chair.
.
.
.
Outside on the porch.
.
.
.
Of a beautiful old Victorian building.
.
.
.
In the Florida Keys.
.
.
.
It is night time.
.
.
.
And beyond the wraparound porch is a wide grassy area.
.
.
.
With tall palm trees.
.
.
.
And the beach beyond.
.
.
.
The building and the porch are only lit with occasional candle lanterns.
.
.
.
The flickering flame performs a dancing play of shadow.
.
.
.
And warm light on the porch.
.
.
.
And along the verge.
.
.
.
Where the grass becomes a sandy beach.
.
.
.
You can hear the waves softly crashing on the shoreline.
.
.
.
Out in the darkness.
.
.
.
There is a soft gentle breeze that ruffles the palm fronds.
.
.
.
And you feel its balmy warmth against your skin.
.
.
.
You decide to take a slow walk along the beach to your villa.
.
.
.
Slowly and lazily.
.
.
.
Walking across the fine sand.
.
.
.
You feel the gentle warmth of the soft sand.
.
.
.
With each slow footstep.
.
.
.
The sensation of the sand against the base of your feet.
.
.
.
Feeling deeper and deeper relaxed.
.
.
.
A sense of earthing yourself.
.
.
.
To feel the energy and wisdom of this planet.
.
.
.
Of this universe.
.
.
.
That flows through you.
.
.
.
Through all things equally.
.
.
.
An unseen unified field.
.
.
.
That connects all.
.
.
.
With invisible golden threads.
.
.
.
And as you approach your villa.
.
.
.
I will slowly count down your footsteps.
.
.
.
So that with each descending number.
.
.
.
With each relaxed footstep.
.
.
.
You allow yourself to relax more deeply.
.
.
.
Drifting down into sleep.
.
.
.
Rejuvenating and peaceful.
.
.
.
Starting on 10.
.
.
.
The sounds of the waves relaxing and soothing you.
.
.
.
9.
.
.
.
Going beyond all thoughts.
.
.
.
Beyond all judgements.
.
.
.
8.
.
.
.
More relaxed.
.
.
.
Tranquil.
.
.
.
And content.
.
.
.
7.
.
.
.
Slow and lazy.
.
.
.
Each footstep feeling more sleepy.
.
.
.
6.
.
.
.
Letting go.
.
.
.
To drift down into your dreams.
.
.
.
5.
.
.
.
Naturally processing all the benefits of this guided sleep meditation.
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4.
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Taking the same peace in your mind.
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And ease in your skin.
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Into your everyday waking state.
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3.
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Tuning in to the deeper serenity of the present moment.
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2.
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A quietness.
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Tranquility and loving kindness that are always with you.
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1.
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All the way down.
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You're in your large and comfortable bed in your villa.
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The noise of the waves outside are slightly muffled.
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But still deeply relaxing and soporific.
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I will shortly guide you through a soothing body scan.
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And as your attention travels over your body.
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You allow your muscles to smooth and relax.
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Letting go of all that is no longer necessary.
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Aware of continuing waves of peace.
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Tranquility.
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And deep sleep flowing through you.
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You bring your attention now to the top of your head.
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Travel slowly and softly down and over your eyes.
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Calm.
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Soothed.
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Peaceful.
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Sinking more deeply down into your bed.
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Continuing to flow with sensations of sleepiness.
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Ease.
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And relaxation down your face.
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To your jaw.
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Parting your teeth just a little.
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Allowing the relaxing waves of contentment and slumber to flow through you.
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Your attention now drifts down the back of your neck.
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Sensations of ease and tranquility flow across your shoulders.
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Slowly down your arms.
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To your hands.
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To your fingers.
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Heavier and heavier sinking down into sleep.
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Across your chest.
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And gently down your tummy.
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Across your upper back.
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And lightly caressing down.
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Down.
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Down.
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All the way down.
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To your lower back.
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Down your pelvis and your buttocks.
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To your thighs.
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Knees.
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Carbs.
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Ankles.
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Feet.
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To the tips of your toes.
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Floating and drifting in sensations of ease.
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Peace.
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And sleep.
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You sleep throughout the night.
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And awake only at a time that you set for yourself.
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Feeling bright.
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Optimistic.
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Calm.
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And focused.
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Surrendering naturally to a deeper peace.
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And stillness within.
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Trusting more your innate wisdom.
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Your intuitive mind.
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Helping you to perceive beyond your conditioned thoughts and emotions.
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To see and perceive the original you.
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Your true self.
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Infinite.
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Eternal loving kindness.
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Wisdom.
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And courage.
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There is nothing that you need to do.
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Just lie back and listen.
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Drifting deeply down into sweet rejuvenating sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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4.8 (514)
Recent Reviews
Maggie
June 16, 2025
🙏
Ellie
April 23, 2025
This is a fabulous sleep meditation for when you are wide awake in the middle of the night & have tried without success, to get back to sleep. Kim goes through 3 or 4 body relaxation sequences & talks in her lovely soothing voice, until in the end I could no longer resist falling back to sleep even though the birds were already singing! Thank you Kim. 🕊️🙏🏼✨
Janie🐞
December 6, 2024
One of the best meditations to fall asleep too! I wake in the morning after a wonderful night's sleep, never even remembering falling asleep. I struggle with insomnia so this is a blessing to me. Thank you!
Jan
October 11, 2024
Amazing 🛌 💤
Catherine
September 28, 2024
Yes, this worked for me. Thank you!
Steve
April 12, 2024
Wonderful
Mary
March 23, 2024
Only made it through a small part. Actually slept for a few hours. You have a very pleasant way of talking. Thank you so much! 🙏🏼😴
Meg
October 31, 2023
Thank you. I was able to get back to sleep.
Karen
October 19, 2023
I can’t offer specifics as I fell asleep pretty quickly! 🙏🙏🙏
MaryAnn
June 1, 2023
A wonderful meditation to get me back to sleep after particularly horrifying nightmare. Thank you.
Terra
April 2, 2023
So relaxing. Helps me get straight to sleep every time I have listed. Thank you.
Mandy
February 17, 2023
I really enjoyed that meditation Kim. Nice and Deeply relaxing. Thankyou. I'm feeling nice and sleepy now and ready to drift off.
Jan
February 4, 2023
Wonderful! I went right to sleep and stayed asleep! Unusual for me. Thank you
Tom
September 29, 2022
I really appreciate your wonderful insomnia meditation’s. They are a lifesaver for me. 🙇🏻♂️🙏 I will use this one a lot. Thank you again. Sending you peace and blessings 🙂😴
Alister
September 14, 2022
Thank you 🙏
MootjeT63
August 5, 2022
Geest mediation! You dat that three are Seven locations. Ik remember two so that is a good thing. Thank you very much for helping me go to sleep ❤️