Deep Sleep Meditation: Guided With Rain & Gentle Piano

Are you in need of practice to help you relax and prepare for a deep and restful night’s sleep? During this guided relaxation mediation we will breathe in deeply, rooting down to ground our bodies and energy and practice a progressive relaxation to induce a blissful night’s sleep. We will set an intention during this meditation to fall asleep quickly, sleep restfully, and wake refreshed. Won’t you join me?

Background music from Chris Collins
Image from Ryan Hutton.

Transcript

Please find your most comfortable position.

Only practicing this meditation when you're in a safe environment to induce slumber.

I now invite you to close your eyes.

Begin to notice your breath.

The gentle rise and fall of your breath.

The cool sensation in the throat and the lungs as you inhale.

And the warm sensation on the upper lip as you exhale.

As you inhale,

Noticing the 180 degree expansion through the ribs,

Through the stomach,

Through the back as you inhale.

And the release of the exhale.

Inhaling deeply and this time just holding it for a moment at the top of your inhale.

And exhale once more.

Inhaling deeply and this time holding your breath for just a moment at the top of your inhale.

And exhale releasing once more.

Seeing if you can make your exhale twice as long as your inhale.

Expanding and enlarging the amount of time you spend on the exhale.

Preparing our body for rest,

Rejuvenation and relaxation.

Having an intention right now that I will fall asleep quickly.

I will sleep restfully.

And I will wake refreshed.

Noticing now how soft the bed is.

The bed supporting you.

Witnessing the bed holding you.

Your body relaxing and releasing down into the mattress that holds you.

Now begin to imagine roots,

Lovely restorative and grounding roots beginning to form at the base of your feet.

These roots growing larger with each inhale and sinking deeper into the earth beneath you with each exhale.

Inhaling these roots grow.

Exhaling these roots sink.

Visualizing these roots growing into the earth.

Supporting you.

Grounding your energy.

Grounding,

Supporting and nurturing your body and soul as you sleep.

Now beginning to imagine a beautiful golden light beginning to shine down through the top of your head.

This light occupying the inside of you.

With each corner it touches your body relaxing more and more.

This light flowing down your body like water.

Flowing down your head,

Your neck,

Onto your shoulders.

With each body part it reaches,

The muscles soften and relax.

The muscles preparing for sleep.

Just imagining that beautiful golden light coming down through your head,

Into your arms and hands.

Shoulders and arms relaxing down towards the floor.

The light reaching your back and stomach now.

Back relaxing and releasing down.

This golden light soaking through your hips,

Your thighs,

Your calves,

Your feet.

Legs releasing and relaxing down towards the floor.

So relaxed.

So relaxed.

Feeling this golden light occupying your whole body now.

Head,

Arms,

Legs,

Hands and feet.

Body radiating with light.

Radiating.

Releasing.

Relaxing.

So ready for sleep.

So peaceful.

So calm.

Allowing the body to surrender.

The breath flows with ease.

Relaxing even deeper.

Even deeper.

Relaxing even deeper now.

Relaxation flowing to you like water.

Body melts.

Eyes heavy.

Muscles smooth and relaxed.

Mind relaxed.

Thoughts at ease.

Just focusing on your own breathing.

The sound of my voice or the music.

If thoughts come,

They pass like clouds.

Pass like clouds.

So calm.

At ease.

The breath flows with ease.

So relaxed.

You are safe.

So relaxed.

Peaceful.

So calm.

Falling asleep with ease.

Release.

Letting go.

Sleep well.

Relaxing.

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Reviews

Wonderful music, very relaxing and a very soothing voice, thank you!

Wonderful

This was really nice and I made sure to save it right away before I fell asleep last night! So joyful and relaxing. Really helped to do the breathing exercises.

Thank you for taking me back to deeply restorative sleep after waking up in the middle of the night. Namaste

I fell asleep and sleeping has been an issue lately. Thank you!🙏🏻💗

Really lovely
Also the Chris Collins gentle music. I will use this again, thank you 🙏
.

Wonderful… slept well ❤️ 🛌

It must have been good I fell asleep halfway through

Lovely . Relaxiing. Beautiful piano

Very calming and soothing made me fall asleep easily 🤗🦋🌈😊

Gentle, lulling waves of soft notes. A serene invitation to drift into dreamland.

I really enjoyed this meditation. My one wish is that the piano was quieter and the vocals were louder. Other than that, a lovely and wonderful experience.

Was asleep before I knew it!!

Amazzzzzzzz✨✨ing💖✨

Excellent! I will add this one as one of my favorites.