Sleep Meditation: Deep Relaxation And Inner Stillness

This is a relaxing meditation for deep sleep. You will be invited to access your inner calmness to encourage tranquility and emotional wellbeing.
Allow your stresses and strains to be lifted from you and aim to access answers to difficulties you are struggling with right now. Lorraine's soothing voice will lull you into a deep euphoric state, encouraging restful slumber.
The music - "Galaxies" - is composed by Lorraine's daughter, Hollie Maeve, incorporating binaural beats to deepen relaxation.

Transcript

This relaxation recording is to help you ease into a soothing,

Relaxing sleep.

So I invite you to settle yourself down into your bed or wherever it is you've decided to sleep.

Snuggle yourself down,

Ease your head into the soft pillow and feel yourself starting to sink down into the softness of your mattress or the surface beneath you.

Feel the warmth of the covers touching your skin and start to slow down your breathing.

Take a deep breath in through your nose.

Hold for a short while and then let it go,

Emptying your lungs of every last drop of air and then breathe normally.

When you're ready,

Take a really deep breath in at your own pace,

Filling your lungs.

Hold at the top of the breath and then let go with a sigh.

Breathe normally after that.

Just gently close your eyes,

Feel yourself starting to sink down into a deeper level of relaxation.

Getting back to normal now.

Now what tends to happen when we live busy lives is as soon as we start to settle down and try and go to sleep,

Sometimes our mind starts to race with all the thoughts of the day,

All the busyness and chaos of life and sometimes if we're having a difficult time,

All the worries seem to come to the surface.

And the more we try and push these thoughts away,

The harder this can be.

We have no control over those thoughts coming into our mind,

But we can learn to control what we do with them.

So while you have your eyes closed now and you're sinking down into the mattress and the softness of your pillow,

Just witness those thoughts,

Just notice what's going on in your mind without any judgment and without getting caught up in the content of what those thoughts mean to you.

Just notice them for what they are,

Electrical impulses in your brain.

Because when we allow ourselves to get caught up in these thoughts,

That's when we start to feel stressed and adrenaline can be released because we're worrying and we're overthinking or we just can't relax.

And then that stops us from being able to fall asleep as we would like to.

So just witness what's going on in your mind,

Notice those thoughts and almost imagine them as people walking in one door of a room and across the room and out of another door.

Might be one person at a time for each thought or it might be a few people.

You don't interact with the people,

You just watch them,

Observe them from afar and sometimes the same person might pass again.

Sometimes it helps to imagine that those thoughts are like leaves floating down a stream,

Bobbing around some big and some small,

All different colors,

Some are going faster,

Some are slower.

Sometimes they get caught on rocks underneath or by the water's edge on a reed or a clump of grass.

But again you avoid getting caught up with those thoughts,

You just watch them as an observer.

Realizing that right here,

Right now,

Those thoughts are no longer important to you.

What's more important to you is relaxing,

Reaching that wonderful state where you can fall asleep.

Erase the becoming bit before.

So you get to that wonderful state where you feel more and more relaxed with every breath.

And now you've witnessed those thoughts from afar,

You can carry on watching them for a short while longer.

And then when you're ready refocus your attention to the feelings in your body where the covers and the surface beneath you and the pillow touches you.

Really feel that wonderful comfort.

Sometimes we can take it for granted but by connecting with that now you can really feel the soothing effect that it has to lie yourself down and prepare yourself for sleep.

Slowing your breathing down just ever so slightly.

And just imagining now that there's a wave of relaxation descending down on your body,

Starting at the top of your head.

Relaxing all the muscles of the scalp where all the tension of the day tends to collect.

Relaxing the muscles of the scalp and the forehead and the temples,

Allowing your skin to become loose and slack.

Relaxing your eyelids and the back of your head,

Your mouth and your jaw,

Your neck,

Your shoulders and your chest.

Allowing your arms to become really heavy,

Releasing your hands and fingers and thumbs,

Becoming really relaxed,

Sinking down into the surface where they're resting.

Slowing your breathing down once more and noticing the rise and fall of your chest and stomach as you breathe.

Feeling the activation in the brain of a deep relaxation.

As we relax in this way,

Hormones are being released,

Coursing through your brain and your veins,

Touching every part of your body,

Every muscle,

Every nerve,

Every fiber,

Preparing for deep rest.

Moving down now past your belly button into your pelvis,

Your lower stomach,

Your buttocks,

Your thighs,

Front and back,

All the lower part of your body now starting to feel this wave of relaxation as you sink down and down and down into a wonderful,

Tranquil feeling of peace and relaxation.

And you might start to find that with every breath,

You become more and more relaxed.

It's perfectly fine if your mind goes back to the thoughts.

That's absolutely normal.

You just notice them as passers-by or the leaves on the stream.

You're just an observer of those thoughts.

Right now,

Right here,

They no longer serve you.

Moving down into your knees now,

Your legs might start to feel really heavy,

Sinking down and down,

Your shins and your calves and your ankles and the whole of your feet.

You might feel your feet start to tingle with a wonderful,

Relaxing feeling.

And now the whole of your body seems as though it's cocooned in this wonderful state of tranquility and calm.

Thoughts may still come and go.

You just gently bring your attention back to how your body feels right now and to your breathing,

Nice and slow and steady.

The time we sleep is paramount to our mental and physical wellbeing.

And whilst we sleep,

Our body replenishes itself and repairs.

Psychological healing takes place.

We spend much of our lives asleep,

So preparing for sleep in this way is especially important if you've been struggling lately,

Whether that be sleep,

Whether that be with sleep or with overthinking or worrying.

So allowing yourself to prepare and ease yourself into a deep,

Relaxing state is essential for you to drift into that wonderful state more easily.

When we sleep,

We access a stillness inside,

The central part of us,

The nucleus of our being.

We can solve problems.

We can make decisions moving forwards during our sleep,

Helping us to feel replenished and with a deeper inner wisdom ready for the next day.

So as you lie there now,

Breathing slower,

Relaxing deeply,

Feeling your body relaxing more and more,

Occasionally noticing those thoughts,

I'd like you now to imagine that you are lying on some soft grass in the middle of a meadow.

The temperature is just as you would like it.

The surface beneath you is exceptionally soft and springy.

You're gazing up into an almost cloudless sky.

There's a gentle breeze brushing your skin.

And you look up and notice there's a fluffy white cloud coming towards you.

You smile almost as though this cloud is familiar to you.

You feel a sense of positivity.

It descends and then starts to envelop the whole of your body in a wonderful mist.

You feel safe and warm and cocooned.

This cloud starts to lift you from the ground just a few inches.

You feel suspended in this wondrous state of calm and tranquility.

It's almost as if everything that is negative is being washed away or eased out by this cloud surrounding you.

It's the most spectacular feeling you've ever had,

Like a cleansing.

No matter what's going on in daily life,

Right now,

Right here,

None of that seems to matter.

You're drifting with this cloud,

Completely supported,

Just a few inches off the ground feeling completely weightless,

Carefree.

Before long,

You notice that the cloud has gently placed you back down again.

You feel so relaxed,

You can't even tell whether it's the meadow or whether it's your bed or where you are.

You just know you feel really calm and happy and cleansed of all your worries right now,

Right here,

Right in this moment.

The cloud starts to lift now and as it lifts,

You can see that it's taking with it all of the negative energy,

The worries,

The stresses that you are holding inside your body.

Notice removing them from your muscles and your bones,

Your nerves and your mind,

Completely replenished,

Re-energized and yet exceptionally relaxed and tired and ready for a wonderfully deep sleep.

And even though the cloud has left your body,

You still feel suspended,

A few feet off the surface,

Almost like you're gently moving,

Swaying from side to side,

Like you're on a relaxing boat,

Moving down a really gentle river or stream.

It's almost as though you can hear that river or stream in the distance.

You can hear sounds all around you,

Angelic sounds that seem to cleanse your soul.

You feel ready now to drift off into a deep and relaxing sleep.

Ready to drift off into a deep and relaxing sleep.

You'll awaken to a clean slate,

Ready to face the next day with a fresh outlook and a different mindset.

And as you drift off into that deep and relaxing sleep,

The music will continue,

Soothe you and cleanse your worries,

Heal your spirit and calm your stresses as you enjoy your deep and relaxing sleep.

You'll awaken to a clean slate,

Ready to face the next day with a fresh outlook and a different mindset.

You'll awaken to a clean slate,

Ready to face the next day with a fresh outlook and a different mindset.

You'll awaken to a clean slate,

Ready to face the next day with a fresh outlook and a different mindset.

You you you you you you you

Reviews

That was wonderful. It helped me relax and fall asleep. Thank you so much 🙏🌟