Guided Journey Into Deep Relaxation & Sleep

Join Lynz Burton from Relax me on a meditation journey into deep relaxation and maybe even drift off to sleep. You may have difficulties falling asleep or you tend to wake up in the early hours of the morning, this relaxing guided meditation will help you find a calm, peaceful feeling and there is no need to fall asleep. Knowing that deep relaxation is healing for the body can take the pressure away from trying so hard to go to sleep.

Transcript

Welcome to this time and space that is just for you.

A time to relax and let the day melt away into the past.

Now nothing more than time gone by.

This guided relaxation can be used to help you drift off to sleep,

But there's no pressure.

If you're struggling to sleep at the moment,

Set the intention to relax the mind and body for now,

Just for this moment.

And know that deep relaxation is just as beneficial as sleep.

Let's take some time to set things up.

Curtains closed,

Lights off or down low.

If you're listening on a bright device,

Turn the screen light down.

A comfy bed,

The right amount of pillows,

A warm duvet to wrap around the body.

Before you nestle down into stillness,

Stretch the body.

Let it be organic,

Finding space from the inside out,

Releasing any obvious areas of physical tension.

This time is for you and you alone,

Safe,

Supported and held by this relaxing space.

Choose a position that feels right.

It might change more than once and that's okay.

Perhaps it's your favorite sleeping position.

Let the body tell you what it needs,

What it wants.

Find stillness now.

Close down the eyes or soften the gaze.

Take a few deep cleansing breaths.

Begin to let go of everything around you.

Slowly guide your attention from outside to inside of yourself.

If you find yourself distracted,

Don't worry,

Nothing's a problem.

There's no right or wrong way of doing this.

Tuning in and out of the relaxation as the mind allows.

You could bring your attention to the breath,

Feeling the breath coming in and out of the body.

The natural rhythm,

The music of yourself.

Begin to count the breath.

Use the count of four for the inhale and the count of six for the exhale.

And repeating that,

Breathing in for the count of four and out for the count of six in your own way,

In your own time.

Let yourself soften into a relaxing breath,

A relaxing body and a calmer,

Quieter mind.

Now let go of counting and observing the breath.

Let the body take it back,

Knowing that the body knows exactly what it needs to do to find a deeper sense of rest,

Calm and relaxation.

Slowly,

With the intention of letting go of all tension and inviting in rest,

Bring your awareness down to the feet.

Feel sensation in your feet.

You might want to wiggle the toes a little.

Relax the toes and the feet.

Imagine all tension is dissolving away from the feet.

Be softly aware of your ankles,

Lower legs,

Knees and upper legs.

Feel the sensations there in the legs.

Imagining all the tension melting away from your ankles,

Lower legs,

Knees and upper legs.

The legs and the feet become heavy and relaxed.

Move your awareness to your sensations in the pelvis,

The back of the pelvis,

The sides and the front.

Let the pelvis relax.

Be aware of the lower back,

The mid back,

The upper back.

And as you breathe in and out,

Feel the sensations in your back and any tension melting away.

Gently shift your focus to your belly and the internal organs in the belly.

Feel all the sensations in the belly area.

Imagining all tension melting away from your belly and all of the internal organs joined together in unison to help you relax.

Unwind and find a place of peace.

Face your awareness in the chest and heart centre.

Spend a moment feeling your heart beating.

Observe how the chest rises during the inhale and how it gently softens and falls during the exhale.

Calm,

Peaceful,

Tranquil.

Drop the awareness into the fingertips and the hands.

Feeling all sensations in the fingertips and the hands.

With the intention of deep relaxation,

Imagine all the tension melting away from the fingers and the hands.

Feel into the wrists,

Low arms,

Elbows and upper arms.

Relax the arms,

The right and the left.

Let them be heavy.

Softening the arms with the intention of relaxation.

Move up towards the neck and shoulders.

Feel any sensations in the neck and the shoulders.

And with that intention of deep rest,

Let go,

Relax and release the neck and shoulders.

Let the awareness pass into the scalp,

The crown of the head,

The forehead and the face.

Observing all sensations in the head and the face.

Allow all the tiny muscles,

The skin and everything in between,

Relax,

Soften and release in the whole of the head and the whole of the face.

Feel into brain space with the intention of relaxation.

Imagine the brain relaxing,

Softening and releasing.

Calm,

Peaceful and tranquil.

Observe how all sensations in the whole of the body rise and fall,

Shift and change from moment to moment.

Notice how no sensation is permanent.

Just observe and allow the sensations to be in this moment as they are.

No need to fix or change anything.

Take a deep relaxing breath in through the nose and a gentle calming sigh out of the mouth.

Begin to feel the whole of the body relax and soften.

Feel the bed beneath you becoming softer,

As if it were cloud-like,

As if it was a cloud.

Soften your body into your cloud.

Let it hold and support you.

Imagine the cloud gently starts to lift you away from the bed,

Feeling safe and relaxed in the soft,

Fluffy cloud.

Let's go on a journey together.

Imagine the cloud begins to hover higher and higher.

Out of your room,

Up into a warm evening sky.

The moon feels soothing and the stars dance a slow dance in front of your eyes.

The body feels light floating on a cloud on a warm evening.

Let the body relax three times more into the cloud.

The cloud supports you in all of the right places as you become as light as air.

Imagine yourself beginning to float to a calming place.

It could be somewhere that you've been before,

Somewhere you would like to go,

Or somewhere in your imagination.

In this calming place you feel relaxed,

Free and peaceful.

What do you see as you peek over the cloud?

What do you see above?

To the sides?

And below you?

Let the cloud hover at a height where you can take in every sight.

What do you hear as you float effortlessly on your cloud?

Sounds in the distance?

Sounds up close?

Is there something you can reach out and touch?

Maybe even hold?

Feel the texture?

What does it feel like to you?

Maybe you place this item back or let go,

Or you could put it safely in a pocket of the cloud to remind you at any time that you can be calm,

Peaceful and relaxed.

Is there a smell in the air?

Perhaps even a taste in the mouth?

Something that reminds you of comfort?

Continue floating on your cloud,

Relaxing.

Knowing you can go wherever you'd like to go,

You can travel the world,

You can come to your calming place and do whatever you need to do when you're floating on your cloud with the intention of deep relaxation.

So peaceful,

So relaxed,

So much so you feel like you're in exactly the right place at the right time and you're fully able to let go.

It's time to leave your calming place.

Feel the body lift on the cloud,

Guiding you back to your home,

Back to your room and taking you softly down onto the surface of the bed.

It's time for me to go now.

I will leave you with this relaxing music that's been created to soothe your soul.

You can drift off to sleep or just continue to feel what it feels like to be fully and deeply relaxed.

Good night my friend,

Rest well.

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Reviews

Very relaxing. Slowly fell into a deep sleep. Thank you. 🙏🏻

love the guided meditation on this. i really felt very peacrful and was in a very deep relaxed space.

Exactly as you said-i didn't necessarily go to sleep but I sure was nice and relaxed!

Lovely thank you!@‘