Theta Meditation For Falling Asleep

This meditation uses the power of visualization to guide you into the theta brainwave state. Theta is the state our brainwaves reached when we are in deep relaxation. It's also where we begin our REM cycles before falling into deep restorative sleep. In this meditation, you'll go on a journey to your safe place, find a sweet spot to cozy up and gently drift off to sleep.

Transcript

As we settle in here,

We'll take two cleansing breaths.

Take a slow,

Deep breath in,

Filling first your belly and then your lungs.

And a long breath out,

Letting it all go.

Take another breath in to the belly and the lungs,

And a long breath out.

Good.

Now with your eyes open,

Roll your eyes up as if you're looking into the top of your head and hold them there.

You'll notice as you do this that your eyelids start to get tired and heavy,

Drowsy and droopy.

And when they do,

When they feel the need to blink,

Go ahead and give them permission to close down.

Allowing your first wave of relaxation to wash over your body.

Notice that those eyes are so beautifully deeply relaxed that they just want to stay closed.

And that's perfect because you have everything you need to drift peacefully off to sleep right here within you.

Of course,

It doesn't really matter if you fall asleep or not.

This guided theta experience is nourishing enough to make you feel rested and restored.

In fact,

You may want to try to stay awake and be fully present for the experience.

That part is up to you.

Now place your head and body so that they require no support at all from your muscles.

And then bring your focus to the middle of your forehead.

Letting go of any tension here.

Relax those expression muscles under the eyes.

Relax your jaw.

And if it feels good,

Let your tongue release from the top of your mouth.

Relax your shoulders and your arms,

Your hands and every finger.

Relax your torso.

And as you do,

Notice how your breath starts to move deeper into your belly.

Good.

Breathing into your belly is an indication that the brain is coming into a more relaxed state.

Moving on alpha brain waves and then theta relax your hips and your thighs,

Your knees,

Your calves,

Your feet and every toe.

Feeling how effortless it is to simply rest.

Now in a moment,

I'm going to count down from 10 to 1.

And with each decreasing number,

You will visualize taking a step down on a sturdy and beautiful staircase.

It could be in a house or outside in nature.

It could be made of wood,

Stone or marble.

Whatever comes to mind first is correct for you.

And it is perfectly safe for you to walk down.

At the bottom of this staircase is your safe and peaceful place.

It could be indoors or outdoors,

Big or small.

It could be the beach or a room filled with candles and comforts.

Wherever it is,

It is the perfect temperature,

Ambiance and environment for drifting off to sleep.

Getting ready to take your first step now.

10 taking a step down,

A wave of relaxation washing over every cell of your body.

9 another step down as any and all frenetic energy settles like a snow globe coming to complete stillness.

8 and as we continue along,

You find that all sounds other than the sound of my voice only relax you further.

Any sounds beyond your home,

Within your home,

And even the thoughts in your head,

These are all just reminders to you that all is well.

Any thoughts that come to pass are your mind's valiant effort at keeping you alert and aware.

But as you approach your safe place,

They fade into the background and you deepen your relaxation.

6 allowing your brain to take all the time it needs to shift into its natural and most optimal healthy state.

5 and while you may be drifting away from your critical senses,

I wonder if you can notice just how good it feels to give yourself this time.

4 4 times more comfortable and carefree than you were on the step before.

3 noticing which foot reaches out to take this next step down.

2 really letting go now.

And 1 be there now in your safe place.

Take a moment here to look around at your safe place.

Name silently in your mind 3 things you can see.

Good.

Is there any movement here?

Is leaves dancing in a tree?

Waves rolling?

Is it completely still?

Now here in your safe place,

Find 2 things that you can reach out and touch.

With each one noting its texture against your skin.

And with a deep breath in through your nose,

Now noting one pleasant fragrance you can smell.

Good.

Notice how this environment wraps you in comfort.

Notice that there is a resonance here.

A familiarity perhaps.

And a deep sense of peace.

And knowing that all is well,

You are alive.

You are a creative being.

Magically able to create the world around you.

But for now,

All you need to do is rest and recharge.

Right here in your safe place.

Now there in your safe place,

You see a comfortable spot to lie down and rest.

Go ahead and locate that cozy place.

Somewhere that has the exact support you need.

Good.

And 3.

Heading there now.

2.

Trusting what comes and 1.

Be there now in this beautiful,

Supportive place.

Taking your time to fully lay down and get settled.

Now I'd like you to bring your awareness to the space around your body.

Bringing your focus first to the head.

And tapping in instead to the empty space above your crown.

Knowing that for several feet,

Many yards,

Many miles,

Many hundreds of miles,

There is nothing but space here.

Sense the vastness of that space and the deep sense of peace and calm that exists here.

Now bring your awareness to your heart space,

The center of your chest.

And focus on the several inches in front of your chest.

Moving into the serene sense of peace and calm that is created by the energy fields that's given off by your heart so effortlessly beating.

Good.

Now bring your awareness to your sacrum,

Your lower back,

And the space that exists just beyond it.

Wrapping your focus around the pelvis.

Focusing on the space that extends from this area.

Noticing the deep sense of security that exists here in this space.

Deep sense of nourishment as the body comes to rest.

And now picture that that sense of security begins to grow outward from this space as roots.

Imagine roots emerging from your bones.

And now everywhere where your body is touching the ground,

Imagine roots growing from your body reaching deeper and deeper,

Grounding you in the earth beneath you.

And the deeper they go,

The more your sense of peace,

Security,

And clarity expands.

Deeper and deeper they go into the warm,

Nutrient rich soil that's beneath you.

Good.

Being tapped into this sense of peace within,

Around,

And beneath your body,

Take a moment to send gratitude to this body of yours.

Honoring its effortless place,

The energy field that exists between it and all living things.

The ground beneath us,

The air all around us.

Your body is engaged and tapped into this energy field in your waking hours and especially as you sleep.

Again starting with your head,

Imagining gratitude as a white light,

Filling your head and expanding down to your heart,

Seeping into your lungs,

Your torso,

Your arms,

Your hands,

That beautiful healing white light extending down into your pelvis,

Your legs,

Your feet,

And finally covering the entirety of your skin and emerging outward from your body into space and down through your roots into the earth.

Wrapping you,

Your home,

And the earth in a deep sense of gratitude,

The highest vibration there is.

Taking another deep breath,

See yourself lying sweetly in your safe place,

Feeling sleepy,

Filled with gratitude and excited for the creation to come with a brand new day.

But for now,

May you rest in knowing the harmony you have created here right now is enough.

Reviews

Fast asleep within minutes!

Wonderful meditation to add to my sleep support for peace , rest and relaxation ❤️🙏😴

Really nice meditation. The content is a little different from many sleep tracks. I love this with slightly more relaxing background music and reducing sound. Excellent - and a track I will try again. Thank you 🙏🏻 x

Amazing! Thank you ♥️

Very relaxing. Namaste

Awesome! Thanks!

Beautiful 🙏❤️💕

Wonderful!!!

Beautiful soothing and peaceful end to the day. Fell asleep before the end! Thank you. 🙏🏻

A new favourite❣️ Thanx🙏🏼

Amazing!

I love it, listened to it multiple nights. Love the music, the voice and the content. Make more meditations, please.

Beautiful. Thank you 😊 🙏

Beautiful 🙏🏻💕

Very nice. Thank you

That was/is a beautiful meditation. I fell into a deep relaxation. Thank you for this offering. I will return again and again. 🙏🏻💖🙌🏻

So incredibly restorative and relaxing. Thank you!!!🙏🏻🧖‍♂️