Programming A Good Night's Sleep

This daytime Sophrology visualization will help you to manifest a good night’s sleep by re-programming your nervous system and re-writing the story of how you sleep. Starting with a body scan relaxation, you'll then be guided to visualize your bedtime ritual, the different parts of your sleep, and how you wake up. Practiced regularly, you’ll be naturally guided into having a good night’s sleep. Sophrology is a mind-body wellness modality that has been popular in Europe for over 60 years.

Transcript

Welcome to Programming a Good Night's Sleep.

I'm Marianne Deklir.

This daytime visualization will help you to manifest a good night's sleep by reprogramming your nervous system and rewriting the story of how you sleep.

Practice regularly and you'll automatically be guided into having a good night's sleep.

So take a moment to get comfortable,

Either on a chair or lying down on the floor.

And know that you can change your position at any time during the relaxation.

Welcome any feelings,

Sensations or images with kindness,

Self-compassion,

Openness and non-judgment.

And most of all,

Take this time for yourself to connect within.

You're in a position in which you feel no tension.

Your eyes are closed and your body is relaxing.

Take a deep breath,

Filling the chest and the belly with air.

And exhale,

Allowing the chest and the belly to fall.

Take a normal breath.

And become aware of your body comfortably settled in your seat or lying down.

And now bring your attention to all the points of contact between your body and the support beneath you.

The back of your head if you're lying down.

Your arms,

Your hands,

Your back,

Your buttocks,

Your legs and your feet.

Feel your body begin to naturally stretch out and relax even more.

And become aware of this feeling of peace settling into your body.

Start by bringing your awareness to your head and your face.

And bring your attention to the top of your head.

Feel your scalp release and relax.

Softly,

Relax.

Soften your forehead.

Feel all your expression lines smoothing out and disappearing.

Relax your eyebrows.

Feel your eyelids getting heavy and relax all the muscles around your eyes.

Relax your temples,

Your cheekbones,

Your nostrils.

And notice the cool air around your nostrils on each inhale.

And the warm air around your nose.

And the warm air around your nostrils on each inhale.

And the warm air around your nostrils on each exhale.

Relax your cheeks.

Unclench your jaws.

Maybe find some space between your teeth or slightly open your mouth.

And let your tongue gently rest in your mouth.

Feel your throat relax and feel free to swallow if needed.

And become aware that your face is completely relaxed.

And now let the release continue down into the nape of your neck.

Your traps.

Down your shoulders.

Allow gravity to pull your shoulders downwards.

And let this feeling of relaxation and heaviness continue into your upper arms.

Your elbows.

Your forearms.

Your hands right down to your fingertips.

Your arms and your hands are feeling heavy.

Become aware that your upper limbs are completely relaxed.

And now bring your attention to your back.

And relax the muscles along your spine from your upper back down to your lower back.

Imagine your back stretching out with every breath bit by bit.

Imagine your back stretching out with every breath bit by bit.

And become aware that your back is completely relaxed.

And now bring your awareness to your chest.

Observe the movements of your rib cage.

Notice your heartbeats,

How they're calm and regular.

Feel your belly unwinding,

Relaxing and letting go.

Observe the movements of your belly with every breath.

Feel your belly rise with each inhale and lower with each exhale.

And notice these calm and regular movements.

And now let this feeling of relaxation spread down into your pelvis.

Imagine your organs in their place.

Relax your hips,

Your buttocks,

Your perineum.

And become aware that your upper body is completely relaxed.

And now allow this feeling of relaxation to continue down into your legs.

Relax your thighs,

Your knees,

Your calves,

Your ankles and your feet down to the tips of your toes.

Become aware of your lower limbs completely relaxed.

Become aware of your whole body completely relaxed.

And now I invite you to imagine yourself in the evening and it's your bedtime.

Go through your bedtime rituals and see yourself getting ready for bed.

You get undressed,

You go to the bathroom,

You brush your teeth,

Maybe you wash your face or take a quick shower.

Whatever your bedtime rituals are,

Appreciate these pleasant sensations.

And now go to your bedroom,

Get into bed,

Get into a comfortable position.

Feel the support of your mattress beneath you,

Feel the softness of the covers,

The comfort of your pillow.

Turn out the light.

Your body feels heavy and your mind completely relaxes.

Welcome this feeling of relaxation and letting go.

Become aware of your bedtime routine.

And now let sleep come to you,

Get into your sleeping position and bring your attention to your calm and regular breath.

Perhaps you start to internally say a soothing word such as calm on each exhale.

Feel your body getting heavier in your bed.

Allow yourself to fall asleep.

Become aware of how you fall asleep.

And imagine yourself sleeping and see how comfortable you look.

Observe your relaxed face.

Imagine yourself in deep sleep.

Observe the full and regular movement of your breath.

Imagine your cells regenerating.

Know that your body and mind are strengthened by this natural process.

Welcome these feelings.

Become aware of the quality of your sleep.

And now I invite you to anchor these positive feelings in your body.

First a little explanation.

In a moment you'll breathe in through your nose while expanding your belly.

You'll hold your breath and register those positive feelings in your mind.

And then you'll gently exhale through your mouth to spread these positive feelings throughout your body.

Inhale,

Hold your breath and bring all these positive sensations to your thoughts.

Exhale slowly to spread them throughout your whole body.

Take a normal breath.

And welcome all these positive sensations you get from a good night's sleep.

And now imagine it's morning and you wake up at just the right time.

You've had such a good night's sleep that you're waking up feeling really refreshed.

Your face is well rested and relaxed.

You feel full of energy thanks to the peaceful and regenerating night's sleep you've just had.

And you look forward to your day.

Welcome all the pleasant feelings and sensations.

Become aware of your body completely relaxed and rested.

Integrate these sensations.

And remember that these sensations are always inside of you.

Think about activating them in your everyday life.

Come back to the points of contact of your body with the support beneath you.

Feel the back of your head,

Your arms,

Your back,

Your buttocks,

Your legs,

And your feet.

Imagine the space that you're in.

Bring your awareness to the sounds outside.

Take a deep breath in through your nose to energize you.

And exhale through your mouth.

Take a normal breath.

And slowly start to move your hands and your feet.

And the rest of your body.

Take a big stretch with your hands overhead.

Yawing if you need to.

And when you're ready you can open your eyes.

And take a moment while you're still in this state of relaxation to think about the feelings,

Sensations,

And images that came up for you.

And do so with openness and non-judgment.

Remember that this visualization will help you to manifest a good night's sleep by reprogramming your nervous system and rewriting the story of how you sleep.

Practiced regularly,

You'll be automatically guided into having a good night's sleep.

Thank you once again for joining me here today for programming a good night's sleep.

Wishing you sweet dreams and deep,

Deep sleep.

I'm Marianne DeClear.

Reviews

Such a great meditation! I get to sleep before the end.

Loved it! Superb! Was out like a light… before the end and slept really well. Thanks so much. 🙏🏽🌞🙏🏽💚🙇🏽‍♀️

Beautifully made, great use of technology, great rytm and wonderful heart 💜

A lovely start and remember hearing the body scan, then sleeeeeeep. So, thank you. I’ll be listening again for sure.

That was wonderful!! Put me right to sleep. You have a very soothing voice.

Thank you so much, for the first time in a long time I had a good night sleep ! ☺️🙏🏾

That meditation was great . You have great talent. Thank you for sharing your talent with me and others 😘💜

A thoughtful and well implemented guide to relaxation and better sleep

Lovely on how to relax the whole body and thru breath to retain that feeling for later

I fell asleep before it finished. I liked the body scan part of it and the relaxation bit . Thank you

Beautiful. Thank you. ❤🧡💛🙏

Do

That was great and effective. Thank you 🙏

Beautiful relaxing thank you 🧚‍♀️💕🧚‍♀️

Awesomeness 🙏

🙏

Wonderful - thank you! 🙏🏻l

Very wonderful to find this program. Thank you

Excellent
Thank

Exceptional.