2-Hour Long Sleep Talk-Down Meditation

Drift effortlessly into deep, undisturbed sleep with this 2-hour deep sleep talk-down meditation guided by Kristyn Rose. This practice is designed to lead you through deep relaxation, helping you let go of the day’s worries and tension so you can surrender fully into a night of restful, nourishing sleep. Accompanied by soothing nighttime nature sounds, this meditation gently guides your body and mind into a state of stillness, inviting deep rest and renewal.

This practice includes 45 minutes of guidance followed by gentle nighttime nature sounds to carry you into sleep for the rest of the night.

Transcript

Namaste.

Welcome.

My name is Kristen Rouse and it's now time to fall asleep.

Please take some time here now to settle down and into your bed.

Finding the most comfortable position for the body.

Something that feels like shavasana.

Perhaps laying down in supine.

Coming to rest on the back of the body.

Or perhaps a side-lying position.

Maybe even a prone position on the belly.

A posture where you feel like you can rest.

Relax and completely surrender to gravity.

Achieving this position in the body to facilitate relaxation throughout is the foundation for your journey here tonight.

You may reach for pillows.

Perhaps a pillow in behind the head.

Or in behind the back of the knees.

If you are in a side-lying position,

Bring support in between the knees or upper thighs.

Ensuring to pay special attention to the natural curvatures of the body and the spine.

You might put on a pair of socks if your feet tend to feel cold.

Cocooning the body in a blanket.

You might even gently tuck yourself in.

If there is any natural or simulated light in the room,

You might bring a soft piece of cloth over top of the eyes.

Take your time.

There is no rush at all.

Any lingering physical momentum to settle.

Come to rest in a place of stillness.

For now,

It is time to surrender.

To the deep,

Natural sleep that is yet to come.

Trust that the body knows what to do.

Naturally magnetized towards the healing darkness of the night.

Trust in the natural intelligence that abides here now.

And surrender to the wisdom of the Goddess of the Night,

Ratri.

For she is here to hold you.

To carry you into deep slumber.

As you settle into stillness,

Allow the eyelids to become heavy.

Soften all of the tiny,

Intricate muscles and tissues around and behind the eyes.

Soften the temples,

The outer and inner creases of the eyes.

Relax the eyes from the activity of seeing the world.

And compassionately,

Now,

Turn your gaze inwards.

Release the grip of the external world.

Any to-do lists,

Responsibilities,

Any activity in the mind,

Releasing,

Letting it all go.

For now,

It is time to rest.

Quiet the mind from the activity of thinking.

Take a gentle breath in through the nose.

Slow,

Masterful exhale through the mouth.

Allowing the head and neck to become heavy.

Gently breathing in.

Gently breathing out.

Allow the shoulders and the arms to become heavy.

Soften into the fingers.

Gentle breath in.

Gently breathing out.

Hold for a moment.

Soft breath out.

The whole torso becoming heavy.

Relax into the abdomen.

Vital,

Digestive organs coming to rest.

One more breath like this,

In through the nose.

Out through the mouth.

Allowing the legs to become heavy.

Dense.

Resting so deeply now.

Nothing left for you to do today.

Now it is time for sleep.

To quiet the body and the mind.

Give yourself permission to achieve the deep rest that you need.

The deep sleep that you deserve.

It is in your nature to recharge.

Consider this an act of self-love.

Self-care.

The whole body surrenders to the activity of gravity.

Feel into the gentle magnetic pull of the Earth's core.

Drawing you deeper and deeper and deeper down.

And into the soft cushions of support beneath the body.

With each exhale,

Releasing tension from the body.

Relax the muscles.

Tissues.

Allow the bones to become heavy.

Relax into the hollow of the bones.

The spaces in between the bones.

Joints.

The skeletal structure of the body becoming heavy.

The whole body.

To the boundary of the body.

The skin surface.

Relax.

Completely letting go.

Arriving with a heartfelt intention.

To trust in the wisdom of the night.

To surrender to the natural intelligence of the body and the mind.

To have faith in the wisdom of your heart.

To know exactly what you need.

To welcome an intention for deep and undisturbed sleep.

I welcome deep,

Regenerative,

Undisturbed sleep.

Here and now.

I welcome it in.

It's already here.

Inviting your awareness to rest at the nerve-rich point between the eyebrows.

Relaxation cascades from this point between the eyebrows.

Outwards and upwards in all directions.

Smoothing out the forehead.

The space behind the forehead.

Dissolving away tension from the inner folds of the brain.

Any tension in the mind.

Unraveling.

From the center of the forehead now.

Mentally draw three rings of healing white light around the body from right to left side.

Like moonbeam light,

Mentally trace three circles of light around the body.

Enveloping the body in this protective cocoon of soothing white light.

The energy of moonlight.

The qualities of shakti.

The healing feminine.

Divine yin.

Cooling.

Nurturing.

Soothing the body,

Mind,

Heart and spirit as you are cocooned in this white light.

Nothing comes in.

Nothing comes out.

Remain undisturbed in this cocoon of light.

Welcome awareness to descend down to the navel center.

Notice the breath.

Recall a gentle diaphragmatic breath.

A soft attentiveness rests on the natural breath.

As it flows in and out of the body now.

The navel rises.

Descends on the exhale.

Notice the space between the navel and the back of the body.

Feel a gentle,

Subtle tightening of the skin of the body on the inhale.

Feel a soft relaxation of the skin surface on the exhale.

Feel the whole body breathing.

Smoothing out the transitions in between the breath.

Inhale into the exhale.

Exhale into the inhale.

One breath into the next.

The breath flowing like a stream of oil.

Seamless and smooth.

Slowly invite ascending awareness up and into the heart space.

Fine-tune your awareness to the natural rhythm of the heartbeat.

Feel into the drum of the heart.

And mentally repeat like a mantra the words deep sleep.

Alongside the rhythm of the heartbeat.

Deep sleep.

Deep sleep.

From the heart center.

Allow your awareness to ripple outwards from the heart.

In all directions.

Down the arms.

To the base of the spine.

To the crown of the head.

Feel blood flow or circulation.

Rippling outwards from the heart.

And with it comes this mantra deep sleep.

Deep sleep.

Welcome the somatosensory experience of deep sleep.

To ripple from the heart.

Outwards to the boundary of the body.

To the skin surface.

Deep sleep.

Rippling outwards.

Cascading down and through.

Every bone.

Every organ.

Every muscle.

Tissue.

Molecule.

Every cell.

Every atom.

The whole body surrendering to the essence of deep sleep.

From the heart center.

Bring awareness to softly rest in the tips of the fingers.

Imagine as if the body could breathe in through fingertips.

Up and into the heart center.

And exhale back down and out through the fingertips.

Three times.

Breathing through the arms.

Feel the prana in both arms.

Both sides of the upper chest.

Welcome deep sleep into this region of the body now.

Hands.

Upper chest.

As you now bring awareness into the toe tips.

Imagine as if the body could breathe in through the toe tips.

Up and into the heart.

And releasing the breath back out and through the toe tips.

Three times.

Breath flows in through the toe tips.

And out through the toes.

Up the legs.

Torso.

Into the heart.

And back out through the toes.

Feel the prana.

Vital energy.

In both legs.

Torso.

Welcome this region of the body to dissolve into sleep.

Inviting awareness now to the crown of the head.

To the base of the spine.

From the base of the spine,

Imagine as if the body could breathe in.

Ascending breath and awareness up and into the crown of the head.

Exhale back down and out through the base of the spine.

Inhaling and exhaling.

Breath flowing up and down the central spinal channel.

Sweeping through the cave of the heart.

Every vertebra of the spine.

The regions of space around the spine.

Dissolving into sleep.

The light of your awareness.

The energy of breath and prana.

Guiding the whole body.

Into deep,

Undisturbed slumber.

Allowing your awareness to come to rest at the crown of the head.

Welcome the gentle touch of relaxation.

Into the crown of the head.

Like you were resting.

And open to receiving the energy of Reiki.

The hand of spirit.

The hand of spirit comes to rest at the crown of the head.

This gentle touch brings the crown into sleep.

Soften and relax the crown of the head.

Feel this cascade of relaxation.

Pour down and through the whole scalp and hair.

Back of the head.

Center of the forehead.

Relax into the space between the back of the head and the center of the forehead.

Both hemispheres of the brain.

Relaxing into the night.

Deep sleep.

Resting so deeply now.

The muscle of the mind.

The eyebrows.

Temples.

Cheekbones.

Radiant orbs of the eyes.

Softening the tip of the nose.

Feel into the outer architecture of the nose.

Soften the tip of the nose.

Feel the gentle flow of breath as it touches the skin inside of the nostrils.

Relax the upper lip.

The outer creases of the mouth.

The lower jaw.

The upper jaw.

Teeth and gums.

The walls of the mouth.

Inside of the cheeks.

Relax the muscle of the tongue.

The tip of the tongue.

To the root of the tongue.

The right ear.

The outer folds of the right ear.

The hollow inside of the ear canal.

The whole right ear.

The outer folds and creases of the ear.

The deep hollow of the left inner ear canal.

Both ears.

Dissolving into the deep,

Dark silence of the night.

From the ears,

Invite awareness.

Relaxation.

Soften.

Down and into the pit of the throat.

Visualize a full moon resting.

And held in the hollow at the pit of the throat.

Deep rest.

From the throat down and into the center of the chest.

The heart center.

This wave of relaxation.

Cascades up and into both sides of the upper chest.

Relax the shoulders.

Shoulder blades.

The whole cavity of the upper chest.

Relaxing under gravity.

From shoulders down the upper arms.

To the elbows.

Inner creases of the elbows.

Forearms.

Both hands softening.

From the center of the palms to the backs of the hands.

All of the tiny intricate bones of the hands.

Settling.

Softening.

From the base of the fingers to the tips of the fingers.

Feel the volume of all ten fingers.

Drifting into sleep.

Melting into the spaces between the fingers.

From fingertips.

Drawing awareness back into the palms of the hands.

As fingers remain in slumber.

As sleep follows your awareness like a fragrance.

From the hands to the wrists.

From wrists to forearms.

Upper arms.

The upper chest and neck.

Center of the chest.

The heart.

Rest awareness into the four chambers of the heart.

Ripples out from the heart.

Ripples into the lungs.

The gentle expansion and contraction of the lungs.

The gentle rise and fall of the diaphragm.

The navel center.

Vital organs.

The back and sacrum.

The left hip.

Relaxation paves a pathway for sleep.

As it cascades from hips down and into the upper legs.

The whole upper legs.

Backs of the knees.

Both angles.

Inside and out.

Backs of the heels.

Soles of the feet.

Softening all of the tiny muscles and tendons in the soles of the feet.

Both feet.

And all ten toes.

Resting so deeply.

Dissolving.

As if toes,

Feet and leg could melt.

And dissolve into the space of the whole lower region of the body.

Heavy and dense.

Sinking deeper and deeper into stillness.

Both legs.

The whole central trunk of the body.

Both arms.

The whole body now.

Softening.

Feeling the fragrance of deep,

Slow brainwaves.

The heat of the body.

Healing essence of deep slumber.

Envelops the whole body now.

Give yourself over completely.

Into the darkness of the night.

Drifting deeper.

Deeper.

And deeper into stillness.

As if the whole body could melt.

As if the skin surface of the body could dissolve.

Into space.

Welcome a feeling tone of deep inner peace.

Stillness.

Drifting deeper and deeper into sleep.

The darkness of the night.

That envelops the planet.

That envelops the whole body.

Into this macrocosmic event.

Of the day turned to night.

On the microcosmic level.

As within.

Dissolving into space.

Dissolving.

Into the healing darkness of the night.

And for the rest of the night.

Reviews

Thank you, this helped me get back to sleep. Will definitely listen to this mediation again. 🙏

So comforting! Thank you.