Fall Deep Asleep

Woa man, the day you've had! No way you'll sleep on your own? Take a shot of calm, get nestled in and I'll talk you into a deep, sweet sleep my little. This track has 30 minutes with a long slow music fade-out to gently ease you into sleep.

Transcript

Welcome to the Sleepy Time Talkdown by the Bird and the Bee.

Now I want you to pick a position right now where you are able to fall asleep,

Where you've done everything you needed to do,

Go to the bathroom,

Maybe make a list of last minute thoughts so that you can truly clear your plate and drift off into a deep,

Replenishing sleep.

So completely settle and give yourself this permission to release.

And take a couple of deep breaths.

Slow deep breaths.

Go to the root and expand your belly and then slowly let it out,

Letting all your muscles relax as you exhale slowly,

Slowly,

Slowly.

Couple of these deep,

Nourishing,

Relaxing breaths.

Now I want you to,

We're going to tense up our body.

We're going to tense first your face,

Your shoulders,

Your neck,

Your arms,

Your hands,

Joining it all together,

Holding the tension,

Your belly,

Your back,

Your bottom,

Your legs.

Tense it all in a tight,

Tight,

Tight,

Tight.

Hold it and now let it all go.

And take a nice exhale,

Sawing it all out,

Relaxing the body,

Letting it grow heavy into the bed.

Feeling now the contact of the bed beneath you,

Feeling it support your weight,

Feeling your body where it makes that contact,

Feeling it hold you and support you,

Noticing your body growing heavier into the bed.

Letting itself go,

Letting your muscles go,

Becoming really deeply relaxed,

Releasing all thoughts,

Trusting that if it's important,

It'll be here tomorrow.

Now's the time to let go and float off into dream state where your mind wanders free and soft and your body relaxes into deep replenishing sleep.

I want you to just let your breath become natural,

Easily going in and out softly,

Slowing it down,

Feeling the rise and fall of the chest as your breath flows naturally in and out of your body,

Soothing,

Relaxing your muscles as it falls lightly out of your body.

I want you to focus your attention on the top of your head,

The tip top of your head.

Do you feel any sensations at the top of your head?

Right now we're just going to notice what's there,

Tending to what's there without judgment or conversation,

Just noticing if there is anything to even notice,

The top of your head.

Then slowly moving that attention down to your forehead and your eyebrows and noticing if you're holding any tension or if there's any sensations,

Maybe it's hot or cool or tense or open or prickly or nothing at all.

Letting your eyebrows fall and become relaxed and moving to your cheeks,

Letting your cheek muscles and your jaw become easy,

Open,

Slack and heavy,

Loosening those muscles around the jaw and moving down into your neck as your breath is becoming slow,

Deep and easy,

As your body is becoming slow,

Deep and relaxed.

Notice what's in your throat.

What are you feeling in your throat?

Without any judgment,

Just noticing with a feather's touch,

Light,

Unjudgmental,

Just being with what you find.

Letting your throat and your neck muscles slacken and fall softly like thick,

Warm honey,

Slowly melting and softening and your shoulders becoming heavy into the bed and relaxing.

I want you to focus on the top of your arms,

Letting them relax,

The bottoms of your arms,

Letting them become heavy,

Letting the muscles unwind.

I want you to focus on your hands,

First on your right hand.

Do you feel anything in your hand?

Your right hand,

Do you feel any energy,

Any sensations occurring naturally?

Letting your hand become heavy and soft and deeply relaxed,

Focusing on your left hand.

What sensations do you feel in your left hand?

Is there any sensations in your left hand as you let your hand become heavy wherever it lies,

No need to move,

But just to let go and soften and release?

On the top of your chest,

Moving your attention gently to the top of your chest and into your whole chest.

What is it you feel in your chest?

Letting your chest soften,

Letting your chest open,

Letting your body relax and go heavy into the bed,

Moving your attention slowly,

Quietly into your stomach.

What sensations do you have in your stomach?

Can you unwind?

Let it grow soft.

Let it grow heavy.

And in your lower back,

Without any need to comment or judge,

Just noticing what's there in your lower back,

Putting all your attention,

If it's tense,

Notice the tension,

Go deeper into it,

Deeper into it until it softens,

Releases,

Unwinds.

Staying your attention on that lower back,

Letting it let go and release.

Now focusing,

You're moving your attention to your root and your seat,

Letting your muscles go,

Relaxing those muscles,

Letting them release and become soft and become heavy and ready to drift off.

Like a body being slowly and softly rocked in a really sweet boat on a calm,

Still,

Warm lake.

Just moving so soft,

So safe,

Just rocking you gently so you can drift off to sleep.

As you know,

Are getting heavier in your legs,

Your top part of your legs are becoming heavy and relaxed as they're letting go,

Slowly,

Gently,

Heavier into the bed,

Releasing all tension,

Becoming so deeply relaxed.

As your lower legs become relaxed and heavy on a feeling of flotation,

A floating sensation in your body,

A lightness,

A drifting off.

Your feet become heavy.

Your feet become relaxed and your whole body is soft and your muscles fall and relax.

You notice now you're feeling more and more relaxed and you notice now your body is heavy and soft and ready to drift off into a deep,

Restful sleep.

Your body is completely relaxed and you're feeling more and more sleepy.

It's okay to drift off as you become relaxed and sleepy,

As you notice the desire to softly float off.

Now we're at the top of a stairs and as you go each step down the stairs,

You become more and more relaxed in a deeper state of relaxation,

Releasing,

Relaxing.

At the top of the stairs you're going down,

You're on stair 99,

Going deeper 98,

Relaxing 97,

Letting go 96,

Going deeper 95,

Slowing down 94,

Deeper down the stairs 93,

92,

91,

90.

As you travel deeper,

You're starting to release and let go and have your imagination float off into a forest where you can hear a clear,

Trickling water stream,

A gentle,

Small,

Clear water trickling.

Every time you hear this gentle trickling,

It relaxes you deeper and you notice you're floating off,

Relaxed,

Letting go completely.

As you go deeper down the stairs,

You become more and more relaxed.

At 90,

Down the stairs to 89,

88,

87,

86,

Deeper into sleep,

85,

Slowing down,

84,

90,

Deeper into a state of relaxation,

83,

82,

81.

You're floating off,

Floating above and flying above this beautiful,

Trickling,

Clear stream as if it's floating through you,

Relaxing you with its tickling,

Trickling,

Clear water.

You're getting deeper into this state of sleep and it's okay to let go completely and float off into sleep.

As you go deeper into the stairs,

Deeper,

As you travel down the stairs,

You're going deeper and deeper into relaxation.

At 80,

79,

78,

76,

You're more relaxed,

75,

74,

73,

72,

75,

76,

77,

78,

78,

79,

80,

79,

80,

72,

71,

Deeper down the stairwell into deeper sleep,

Heavier,

Letting go into 70,

Into 69,

68,

As you've now floated off into your deep sleep and you could just let my voice be in the background as you're now in a safe,

Deep,

Relaxed sleep.

68,

67,

66,

65,

Going deeper,

64,

More relaxed,

63,

Down the stairs,

Letting your body go,

62,

61,

60,

You could feel the warm sunshine warming and relaxing your body,

The glow as you go deeper,

59,

58,

Going deeper into your sleep,

57,

56,

55,

54,

53,

54,

55,

56,

57,

Slowing down,

Sliding off into sleep,

Releasing your muscles,

Releasing your care,

As you're entering a deep,

Restful,

Safe sleep and floating off into a beautiful meadow of perfect flowers that are soft to the touch as you walk through the meadow and it's covered in a beautiful,

Warm sun and it's safe,

You feel comfortable and it's beautiful,

It's so peaceful,

You can let your body go as you slowly walk through this beautiful meadow,

Feeling the sun warming your hands,

Tingles your arm,

Beautiful warmth,

Just enough,

Perfect amount,

As it touches you,

It relaxes your muscles,

You could drift off in this beautiful place,

This meadow,

You could smell incredible flowers,

Sweet,

Soft,

Gentle scent,

Drifting in the breeze,

The sun you could feel on your head,

On top of your head you can feel this warm,

Slow,

Soft,

Gentle warmth,

Traveling down your head and filling your face and your throat,

This warm,

Soft,

Gentle sun,

Easing everything,

Making you feel light and so,

So tired into a deep,

Deep sleep and the sun is warming your chest and your arms and it's slowly following through your stomach and it's warming your whole back and stomach and your legs,

The sun is warming your entire body,

As you can now feel a very light breeze,

A beautiful scent of the flowers,

You can feel in the breeze your body swaying,

The light breeze,

As it's so relaxed,

This incredible gentle breeze is able to sway and rock your body back and forth,

Ever so lightly,

Like a mother rocking a child,

You're rocking lightly in this safe,

Soft breeze,

So gentle as you float off,

So warm and soft as you enter a deeply relaxed dream state.

Reviews

This was so helpful to me.. I have been dealing with a sick sister, so I’m aware often during the night and this meditation helped me get the rest I needed. Thanks for sharing this meditation.🌸🦋🌞🙏🏻

Just brilliant best sleep in awhile and the music at the end is just wonderful too. Namaste 💓🌈

I like it! And I fell asleep.

Very relaxing, worked very well. Thank you for sharing!

Nice! Insomniac me needed this. It helped

Wonderfully relaxing. Thank you 💜 x

Very pleasant practice thank you