Guided Practice For Sleep

This is a guided body scan and breathing practice to help you relax and put your mind, body and soul into a state ready for a deep and replenishing sleep. Simply listen to Luke's calming voice and enjoy this therapeutic process.

Transcript

Take a moment to just find a nice,

Comfortable position laying down.

If you are in your bed,

For me this is just lying on my back,

With my hands resting gently on my belly.

Just take a moment to kind of wriggle into that nice,

Comfortable position.

Really just try to find a position where there is no tension within the body,

Where everything feels relaxed.

And your neck is comfortable,

Your spine is long and straight.

Once you've found this nice,

Comfortable position,

Just gently close your eyes.

And just take a couple of nice,

Deep breaths.

Filling up the lungs with that fresh energy.

And then really on the exhale,

Letting it all go.

If you feel any tension in the body,

Around the neck,

Or low back,

Or wherever there might be tension,

Just bring your awareness to it right now.

And really on that out-breath,

Just really let that tension go,

As if it's melting away,

Relaxing the muscles where that tension is.

Just a couple more nice,

Deep breaths.

You can feel the slight rise of your chest on the breath in.

And then just gently notice the chest just fall as you breathe out.

And let your body just relax a little bit further.

Now just gently bring your attention to just that area around the nose.

Just really focus on that small area around the nose.

Really try to feel each tingling sensation.

But when you breathe in,

You feel the cool air traveling through the nostrils.

Notice and feel as the air hits the back of the throat.

Follow it as it moves down into the lungs.

Notice the slight rise in your chest as the air fills up the lungs.

And then simply just follow the air as it leaves the body.

Just simply focus on the simple cycle of breath.

Really feel the air traveling in through the nose,

Hitting the back of the throat,

Down into the lungs and out.

And as your breath now starts to get deeper and heavier,

You feel your body starting to sink.

As if it's falling away into space.

There's no tension,

No restraint.

Completely surrender to the present moment.

Where everything is good and everything is right,

Everything is as it should be.

And all that matters right now is for you to feel just relaxed.

And ready to fall into a nice blissful sleep.

Feel your body.

Put your mind all the way down into your toes.

Really feel your toes as an energy is swirling around and through them.

Follow this energy as it moves along the soles of your feet.

You can feel it around your heels,

Your ankles.

It starts to move up your legs.

And the energy as it moves up through the calf muscles around your shins and knees.

It's just relaxing each muscle as it passes through.

It moves into your thighs.

Feel it as it moves around your hips and into your lower back.

And it creeps around into your stomach.

It starts to travel through your organs.

And as it moves through your organs it's making everything right.

Putting everything in order.

Everything at rest.

And it makes its way into your heart like a warm,

Warm bright energy.

Fills up the heart.

You can feel the heart with each beat getting deeper.

And it's making every other part of your body more relaxed.

Follow as the energy now moves out of the heart.

It slowly moves around your shoulders and down your arms.

As it moves through your biceps and your triceps.

You can feel the energy softening the muscles,

Relaxing them.

Going through the forearms right to the very tips of your fingers.

Your body now is completely relaxed.

And all you feel is just a nice,

Calm,

Warm energy moving around the body.

The energy starts to swirl around your neck and moves into the base of your skull.

Creeps through your hair and around your ears.

And now moves onto your face.

This warm energy starts to move around your forehead,

Your cheeks,

Your nose,

Your jaw,

Your lips and tongue.

And lastly now you can feel the energy move into the eyes.

A heavy,

Warm energy.

Your eyes getting heavy,

Deeper.

Just completely at ease.

Let your eyes,

Let your eyes just melt away.

In this nice,

Completely calm,

Detached state.

And all that's left is just your essence.

Your beautiful,

Perfect being of light.

Your soul.

Free to do what it wants,

Where to go.

To go and be replenished and recharged while your body rests and recuperates.

Just let your soul drift.

Let it rejoice in the fact that it has another night to replenish.

There's nothing more you need to do.

Everything is right.

Everything is as it should be.

And gently surrender and let go.

Thank you.

Reviews

Luke's calming voice put me at total ease right away as I settled into the guided meditation. After the session I felt like a huge weight had been lifted off me, leaving me feeling relaxed and at peace. Really enjoyed this meditation, Highly recommend Luke. I look forward to hearing more of his work in future.

3/29/25 thank you so much, feel very relaxed. Enjoyed.

Soothing & grounding.
So relaxing .. perfect.
Thank you 🙏

Thank you
You have really nice (I mean calm) voice — deep and soft, just perfect for meditation before going to sleep
Happy New Year
Have nice life
All opportunities are in your hands
Good night 🛌🙂‍↕️☃️🧚‍♀️

This is a perfect meditation for sleep. I’ve listened to it a few times and have fallen asleep before the end every time! Thank you!

Thank you for a calming middle of the night back to sleep passage, most welcome!

Loved the soothing voice and the words and breathing practice were relaxing.

His Soothing voice and guidance helped me relax 😌
I enjoyed the part where you followed the cool breath enter the nostrils down the throat to fill the lungs and the sensation of the warm breath leaving my mouth.

This meditation was so calming and soothing. The voice is so comforting and the music is perfectly timed. I felt as though I was floating. Sweet dreams. 🙏💙

Thank you 🙏 so very much for helping me get to sleep.
Soothing and peaceful, I was able to release the stress of the day and ease into dreamland 💗💗💗💗💗

Thank you! I'm ready to drift off to sleep now. Namaste and good night. 🙏

Luke has the most soothing voice to sleep. Thank you.

Very peaceful, serene and helpful. I was able to drift to a gentle sleep without even noticing it.

Thank you for taking me back into deep, restful sleep when I woke up in the small hours. Namaste

The modulation of your voice is perfect for this! Thank you. I will sleep now.....

Very soothing relaxing voice that lets you drift off into slumber in peace.

That was sublime ! Wonderfully paced, beautifully spoken. Thank you so very much🙏🙏

Very soothing and effective meditation for sleep - didn't even make it to the end of it!

Absolutely amazing. If you’d don’t get to sleep its still good too.

This is probably one of my favourites for sleep. Very soothing voice, allows me to switch off and sleep well. ❤