Deep Sleep Healing Meditation #1

The intention of this deep sleep meditation is to help you fall asleep, sleep more deeply, and wake up feeling more refreshed. This is a soothing spoken word meditation that will quiet your mind, calm your nervous system, and help you release the stressful energies that have accumulated during your day. Very likely you will fall asleep long before the end.

Transcript

Welcome to this deep sleep healing meditation.

This is Michael Byer.

The intention of this meditation is to help you fall asleep,

Sleep more deeply,

And to wake up more refreshed.

Ideally you want to be wearing headphones when listening to this.

You can listen over a speaker and it will be just fine,

But headphones I have found will help you to be more internal and to go deeper faster.

But either way is fine.

And very likely you're going to fall asleep before the end of this.

So if at any point you feel yourself nodding off,

Just go right ahead,

Disregard the rest of the instructions,

And have a great night's sleep.

Here we go.

So in your lying down position,

Just start with your hands on your legs.

And become aware of the weight of your hands as they make contact with your legs.

Feel the back of your head where it makes contact with the pillow.

Feel the back of your arms as they make contact with the bed.

Again,

Feeling your hands.

Feeling your jaw.

And if there's any tension there,

See if you can allow that to soften just a little bit.

Once again,

Feel your hands and your elbows.

And your shoulders.

Your shoulder blades.

Feeling the contact they make with the bed.

Feeling your sacrum.

The bone at the very base of your spine,

Just above your tailbone.

Feel your hips.

Once again,

Feel your hands on your legs.

And underneath your hands,

Feel the fronts of your legs.

And then the backs of your upper legs.

Your knees.

Your calves.

Feeling the contact they make with the bed.

Your knees.

Your ankles.

Your heels.

The arches of your feet.

The balls of your feet.

And your toes.

Once again,

Coming back to your hands.

Now slowly slide your right hand upward along your torso until it comes to your heart.

And let your hand rest there on your heart.

And slowly slide your left hand upward until it reaches your belly,

Just a couple inches below your navel.

And let that settle there.

Feeling the weight of your hands on your body.

Feeling the warmth that is created between your hands and your body.

And let your arms be heavy.

And let your arms be heavy.

Noticing your breath underneath your hands.

Noticing the gentle rising and falling in your chest.

And you might even feel a little bit of movement there under your left hand on your belly.

Now bring your attention to your eyes.

And feel your eyes.

And feel your breath.

And your eyes.

Feel their quality.

Noticing if they feel tense.

Or relaxed.

Or somewhere in between.

And just let your attention settle there.

As if you could take a couple steps back from your eyes.

And become the witness of your own eyes.

Now bring your attention to the back of your head.

Where it makes contact with the pillow.

And notice the quality of the back of your head.

Just like you did with your eyes.

Does it feel soft and relaxed?

Or a little bit tense?

Or somewhere in between?

And as you're noticing the back of your head.

Also become aware of your breath.

And whatever your natural rhythm of breathing is and whatever the natural length of your breath is.

Expand that just a little bit.

Make the length of your breath just a little bit longer.

So that it becomes more obvious to you.

And holding part of your attention on the back of your head and part of your attention on your breath.

When you inhale,

See if you can bring that attention and bring that breath up into the back of your head.

Energy follows attention.

And even though your physical breath doesn't move up into the back of your head.

There is still a subtle component of breath.

The energetic aspect of breath that does.

And all you have to do is direct your attention there.

As you breathe.

So on your inhale,

A nice gentle inhale.

Direct your attention,

Direct your breath up into the back of your head.

Especially to the spot which is right where the bone of the bottom of your skull meets with the soft flesh of your neck.

And as you breathe in,

Just let that breath expand into that area.

Very gently.

And as you breathe in,

Just let that breath expand into that area.

Very gently.

And as you breathe in,

Just let that breath expand into that area.

Very gently.

And after the gentle expansion of the inhale.

Just let your exhale be completely effortless.

And in the exhale,

Letting everything go.

And in that exhale,

You may feel relaxation happening in different parts of your body.

And now at the end of your exhale,

Also become aware that there may be a natural pause that wants to happen before your next inhale begins.

And that pause may be very short or it could be quite long.

But pay very close attention and just see how long that pause naturally wants to be.

And only begin your next inhale when the inhale naturally wants to happen.

And that's it.

And in that pause,

Really letting everything go.

In that pause is a space of great stillness and spaciousness.

So when you get to that pause,

Putting your full attention into that stillness.

And that's it.

Now bring your attention back to your eyes.

And let your deliberate breathing rest.

Let your breath come back to its natural rhythm and length.

And feel your eyes once again.

Letting them be absolutely heavy,

Soft,

Relaxed.

And just by holding your attention upon your eyes,

You might find that they naturally let go,

Naturally become softer.

Continue into let go.

Notice your breath.

As it moves in and out of your nose.

Feel the texture of your breath.

As it makes contact with the inside of your nose.

You might notice that the breath is cooler on the inhale and slightly warmer on the exhale.

And bring your attention down to your jaw.

And with that same sort of detached attention that you were looking upon your own eyes.

See if you can also look upon your own jaw.

Just noticing the sensation of it.

And notice even if you're holding any tension there.

No need to do anything about it in particular.

Just hold it in a state of gentle attention.

And you might find that just by regarding it,

Feeling it.

That it might want to soften a little bit.

Now as you're feeling your jaw,

Also become aware of your breath.

And on your next inhale,

Allow your attention to slowly rise from your jaw up to your eyes.

And on your exhale,

Let your attention float back down from your eyes to your jaw.

And just continue this cycle.

Breathing up into your eyes.

And breathing back down to your jaw.

And at the end of each exhale,

See if you can find that same natural pause that wants to happen.

If it wants to happen.

And in that pause,

In that still place,

Really letting your jaw go.

And just continue this cycle.

And reach that normally relaxed state of purpose.

And now letting go of all deliberate breathing.

And let your attention settle on your jaw.

And see if its quality has changed at all.

And bring your attention up to your eyes.

And see if their quality has changed at all.

Noticing the entirety of your face.

And let it soften.

Bring your attention back to your hands.

Your left hand on your belly.

And your right hand on your heart.

Breathing both of them at the same time.

And without changing your breathing,

Just noticing the feeling of your breath underneath your hands.

The very subtle rising and falling of your belly.

And of your chest.

Letting your arms be heavy.

Feeling the weight of your hands.

Looking back up to your eyes for just a moment and feeling them.

And then back down to your hands.

Now bring your attention to just your left hand on your belly.

And the breath.

Just moving it up and down.

And find your ideal length of breath here.

Maybe it's just your natural rhythm.

Or maybe you feel like you'd like to extend your breath a little bit.

To make it more obvious.

And see if you can detect the very first movement of breath there in your belly.

On your inhale.

See where it's coming from.

See where it seems to originate.

And from that place where it originates.

Just follow your inhale upward.

And when you get to the top of your inhale.

Feeling that in the palm of your hand.

And feel the very gentle expansion the inhale produces there.

In your hand.

In your belly.

And enjoy that feeling.

Finding just the right amount of breath.

That feels relaxed and gentle.

And nourishing.

Good.

And just like before,

At the end of your exhale,

Finding that natural pause that wants to happen.

And in that pause,

Feeling the deep stillness that resides there.

Letting everything soften.

And letting go of any focus of attention.

Finding your breath return to its most natural state.

And letting go.

Feeling your eyes let go even more.

Your jaw let go even more.

Feeling the weight of your hands on your body.

Feeling your hands soften.

Feeling your feet.

,

Om.

Om.

Om.

Om.

Om.

And continuing to drift off into a deep sound sleep

Reviews

K

Excellent relaxation techniques guided for deep release and sleep.😴

🙏

Excellent! Thank you

This is an excellent guided meditation, it was as you predicted, I relaxed so much and fell asleep before hearing the end.Thankyou! 🙏🏼

Despite a helicopter circling repeatedly over my rural dwelling 20 minutes into the meditation I was soothed seamlessly to sleep well before the end. Wonderful, Namaste 🙏🏻 I now use it regularly, your sleep meditations are simply the best. Thankyou again.

Michael has helped me sleep many nights! Deepest thanks.

Just discovered this guy, and really enjoying his guided practices. Really knowledgeable and thoughtfully put together.

Very relaxing and healing, thank you 🙏❤

Thank you for helping me get back to sleep

Very relaxing. I love it soo much!

Worked like a charm when I awoke in the middle of the night. I am happy to have found you here on Insight Timer. Hope you make more sleep meditations. Gracias 🙏