Welcome to your deep sleep meditation practice.
This is a guided meditation designed to help you prepare for deep sleep,
To let the body fully rest,
The mind soften,
And the nervous system calm.
So please get as comfortable as you can,
Make any little adjustments necessary for you to relax 5% more now.
There is no need to fix or control anything you notice,
Just be here.
Again,
Nothing to do,
Nowhere to go.
As we begin,
Take a few slow,
Deliberate breaths,
Inhaling slowly through the nose.
Exhale softly and lightly through the nose or mouth.
Try that a few times.
Now,
Let each exhale melt you further into relaxation and use those exhales to release tension you may be noticing.
It can also help to squeeze and release the tight areas of your body.
Now,
Settling in,
Just know you don't have to stay alert or awake for this meditation session.
If you drift off,
That's perfectly welcome.
Trust that your subconscious will receive the calming signals.
And when you're ready,
Soften your eyes and your gaze if it's underneath an eye pillow or a sleep mask.
Allow yourself to be guided inward now.
We'll begin by gently scanning through the body.
Bring your awareness to the crown of your head.
Imagine a soft,
Warm light resting there.
Let that light ease any tension in your scalp.
Exhale lightly and slowly.
Now,
Gently move your awareness to your forehead.
Let it smooth and soften.
Your expression more neutral now.
Unclenching the jaw,
Relax the root of your tongue.
Palate of the mouth.
The jaw becomes slack.
Feel the warmth of relaxation move to your neck.
Release the muscles there.
Allow your shoulders to drop.
The arms grow heavy and slack as well.
When your hands are relaxed,
They slightly cup.
And now notice the gentle rise and fall of breath,
Allowing it to soften and slow.
Bring awareness to the belly.
Let it gently expand with the inhale,
Release with the exhale.
Feel the weight in the hips.
Surrender them to the force of gravity.
Travel down the thighs.
Muscles are soft and relaxed.
Check in with your knees and shins.
Down to the feet.
Let them be heavy and soft.
Imagine your whole body bathed in a warm light from head to toe,
Glowing.
You are safe.
You are held.
Give yourself permission to relax.
Permission to relax.
Permission to relax.
Now,
Bring attention to your breath once again.
Notice its natural rhythm without forcing anything.
With each exhale,
Imagine releasing the day.
Anything that is unfinished,
You can set aside.
Each breath out,
A wave of release.
Try inhaling calm.
Exhale soften.
Inhaling peace.
Exhale and let go.
Let the breath be so easy it feels like it's breathing you.
Light as a silk thread.
Allow the body to drift on the wave of breath.
Let's invite the mind to a place of deep rest.
Picture yourself in a safe,
Quiet place at night.
Perhaps it's a forest clearing under the stars,
Or a cozy cabin with warm blankets.
Maybe a quiet beach where the waves lightly lap the shoreline in the dark.
Choose the image that feels most restful.
Imagine lying there,
Perfectly safe,
Perfectly at ease.
Feel the coolness of the night air,
The softness of your bedding.
Hear the gentle sounds around you,
Wind in the trees,
Ocean waves,
A crackling fire.
Imagine the sky,
Vast,
Dark,
Full of stars,
Infinite.
Sense your own breath blending together with the rhythm of nature.
Every exhale deepens your rest.
Every inhale draws in quiet.
You are safe.
You are at peace.
You are free to sleep.
Let your body know it is time to rest.
Let the muscles grow heavier and softer.
Let the mind float like a leaf on water.
Nothing to hold,
Nothing to do.
As you continue to rest here,
Let yourself drift even further inward.
Imagine descending a gentle staircase in your mind,
Step by slow step.
Each step down brings you deeper into sleep.
Step one,
Sinking.
Step two,
Deeper.
Step three,
Even more relaxed.
Step four,
Floating.
Step five,
Completely safe.
And at the bottom of this staircase is a quiet room made just for you.
Soft pillows,
Warm blankets,
Dim,
Peaceful light.
Lie down there in your mind and let go.
You don't have to stay alert.
You don't even have to listen.
Your body knows how to sleep.
Your nervous system is calming.
Your mind slowing.
Your breath is soft and easy.
You are drifting,
Floating,
Letting go completely.
Allow yourself to surrender,
To rest.
Sleep is safe.
Sleep is healing.
Sleep is yours to receive.
Deep sleep.
Floating.
