60-Minute Deep Sleep Meditation Relaxation

Hi and welcome to this deep sleep meditation and relaxation to help you let go of the day and drift off into a relaxing sleep. This deep sleep meditation and relaxation is a guided sleep meditation, with gently spoken words, soothing, calming relaxation music. This bedtime session will help you fully relax the body and mind by going into a deep rest state. There’s no pressure to go to sleep as deep rest is very healing for the body. Just melt away stress and tension in the body and let go.
Music by Chris Collins

Transcript

It's time to get comfy and prepare for deep rest.

Before we start it might help to press pause and write down any worries or concerns you may be experiencing in this moment.

Just by spending a couple of minutes writing down whatever comes to mind can really help you let go of the thinking mind and drift off into a deep relaxation.

It's important to know that there's no pressure to fall asleep.

By spending time in deep relaxation,

Letting go of the muscles in your body,

The body and mind will feel the benefit.

Just set the intention to give yourself a break and let your body do what it needs to do.

Now it's time for you to snuggle down into your bed.

Choose an ideal position to lie in,

Checking you have enough pillows and blankets to help you drift off into deep relaxation.

Perhaps you choose your favourite sleeping position.

Perhaps you have a little routine where you get there eventually.

No need to change this,

Just let this practice support you going into deep relaxation.

Stretch and ease your way into complete comfort.

Close down the eyes and take a few deeper breaths.

By breathing in a gentle and slow way,

The nervous system within your body will begin to calm,

Which will relax the thoughts and the body.

Breathe at your own pace or if you choose you can listen to my guidance.

We'll breathe in for the count of four and out for the count of six.

Take a deep breath in first and allow the breath to come out of mouth or nose you choose.

Let's begin.

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6.

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6.

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6.

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6.

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6.

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6.

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6.

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6.

Let go of the breath and relax the body even deeper.

Begin to soften the brain space and even with the eyes closed turn the eyes down away from the brain.

The thoughts will come and go,

Speed up and slow down,

There's no need to go looking for them.

Just let them all drift off as you drift away into deeper relaxation and if you lose connection with my voice that's okay too.

Now in the mind's eye rhythmically begin to repeat the following words,

Slow,

Relax,

Slow,

Slow,

Relax,

Slow.

Relax the body as you go.

Just keep repeating this inner relaxation script giving the mind something to settle on,

Taking a few moments to yourself to comfort yourself,

Slow,

Relax,

Slow.

Now it's time to go through the body relaxation scan.

Let go of your words and follow me and reminder that if you drift off then it's doing its job,

Don't try and force anything.

Start to bring your awareness now to the crown of the head with the intention of relaxing,

Softening all of the muscles in the crown of the head,

The back of the head,

The muscles around the tops and the sides of the ears as you soften the ears and the ear canals.

Up and over to the temples,

Softening all of the muscles within the temples,

Around the temples,

Over the forehead,

Over the eyebrows,

In between the eyebrows.

Soften the eyelids,

Let the eyeballs relax,

Maybe even roll them round in the sockets a few times and then releasing the muscles in the eyes.

Softening the cheek space,

The right side and the left side.

Feel the softness of the breath coming gently and slowly in and out of the nostrils.

Taking that gentle softening,

Relaxing awareness down into the jaw,

The right side,

The left side.

Soften the root of the tongue,

The mid-tongue,

The tip of the tongue,

The top of the mouth,

The base of the mouth,

The top teeth,

Bottom teeth,

Top lip,

Bottom lip,

Both lips together,

The whole of the jawline.

Feel the whole of the face and the whole of the head heavy and relaxed.

Relax all of the muscles,

Every bit of tension releases from the neck and the throat.

Softening down through the shelf of the shoulders,

Coming down through right side,

Relaxing the arm,

Upper arm,

Elbow,

Low arm,

The right wrist,

Palm of the hand,

Back of the hand and all of the fingers.

And then the left side,

Upper arm,

Elbow,

Lower arm,

Wrist,

Top of the hand,

Palm of the hand,

All of the fingers.

Feel the heaviness of the head,

The shoulders,

Right arm,

Left arm.

Feel the softening through the throat as you direct that gentle softening,

That intention for deep relaxation now through the whole of the spine from the nape of the neck to the tip of the tailbone.

Letting go of all of the muscles surrounding the spine and let that seep into the back,

The upper back,

The shoulder blades,

The space behind the shoulder blades,

In between the shoulder blades,

Down through the middle of the back and the low back.

Allow the back to soften,

Release and let go,

Taking you into a deeper state of rest.

Up and over the shoulders as you relax all of the muscles around the right collarbone,

The left,

The muscles in between each individual rib on the right side,

The left side,

Softening the whole of the rib cage,

Front,

Back,

Sides.

Relax the belly,

Upper belly,

Mid belly and low belly.

Feel a heavy head,

Heavy relaxed arms and a heavy supported relaxed torso.

Drifting deeper down and down and down now into the pelvis,

Soften the bony bit of the pelvis at the front,

The hip sockets,

Softening the back of the pelvis and all of the muscles in the buttocks.

Feeling the head,

The arms,

The torso and the pelvis relax even deeper.

Taking that sense of deep rest now through the legs,

Starting with the right leg,

Upper leg,

Knee,

Lower leg,

Ankle,

Top of foot,

Sole of foot and all of the toes.

Come to the left leg,

Softening through the upper leg,

Knee,

Lower leg,

Ankle,

Top of foot,

Sole of foot and all of the toes.

Feeling the whole body drift off into a deeper state of relaxation.

Softening the skin from the crown of the head to the tips of the toes,

Let the skin relax.

Allow all of the muscles underneath the skin to soften,

Letting go of another layer of tension and the bones,

Let the bones be happy and relaxed.

Feel the letting go in the organs,

The organs in the belly and the rib cage.

Relaxing your nervous system,

Feeling the whooshing and the tingling sensations in the body,

Following the sensations to the base of the spine,

All the way up through centre spine,

Into the base of the brain,

Into the back of the brain,

Relaxing centre brain and front.

The whole of the skin,

Muscles,

Bones,

Organs and nervous system,

Let's go of another layer of tension.

Bring your awareness to the right side of the body and feel the support in the right side of the body and the left side of the body,

Feeling the support in the left side of the body.

Feel the back of the body,

Relax the back of the body.

Feel the front of the body,

Relaxing the front of the body.

Allow the body and mind to go into a deeper state of relaxation and rest.

Begin to count down from 100,

99,

98,

97,

96,

95,

94,

93,

92,

91,

90.

Carry on counting down,

Feeling the body relax,

Release,

Let go,

Drifting into a deeper state of relaxation.

And if you lose count,

Just pick back up any number and start again.

Taking some time now,

Just letting the counting and the music wash through every cell of the body,

Promoting healing and balancing and letting go.

As you count down,

You go deeper and deeper and deeper into relaxation and rest.

As you go deeper and deeper,

Let calm and peace be your guide.

Everything about you begins to loosen and let go.

Allowing everything now to drift off into a state of deep relaxation and let yourself be here and now.

Relax,

Comfortable and at ease.

If you feel yourself drifting off,

Go with that.

Just letting the music now relax every cell in the body.

Reviews

Thank you ✨💫

I barely remember the meditation but I slept very well! That makes for a 5⭐ review! Much gratitude. 🙏❤🙏

Very soothing and calming voice.
Really love this meditation. I finally fell asleep. Thank you so much. 💐🙏💐
Blessed Be;
Morgaine 🌸

Great way to drift off

This meditation worked so well that I hardly remember even listening to it. It helped me fall asleep quickly.😃. Thank you for sharing this meditation.😊🌸

This was brilliant 🤩
It really helped me to relax deeply 🥰🧘🏼‍♀️
Thank you 🙏

That really worked for my partner and I at what is a very difficult time for us both. Thank you so much.

brilliant background soothing music and loved the calming voice. needed a bit longer to get to sleep. but enjoyed the guided meditation.

This was just what I needed . Thanks

Fell asleep while listening . Thank you 🙏🏼

I fell asleep fast and slept all night! Yay 😁

Great thanks I slept so well 😊

Amazing sleep meditation! Extremely relaxing! Thank you 🙏🏾

Brillaint dropped straight off

💗

Love 💕 this thank you 🙏 xx

Beautiful. Thank you.

Simple, comforting and kindly effective even in intensive care unit where i am recovering from aneurysm repair. thank you for the gift of whole body and mind relaxation! i’ll be back!

Awesome do not remember the end. 🦋