Deep Sleep Healing Meditation #2

As with my Deep Sleep Healing Meditation #1, the intention of this meditation is also 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.

Transcript

Welcome to this deep sleep healing meditation number two.

This is Michael Baier.

As with my previous deep sleep meditation,

The intention here is to help you fall asleep,

Sleep more deeply,

And wake up feeling more refreshed.

A few things to note just before we get going.

Number one,

This is best received lying down in bed.

Number two,

Please make sure you have do not disturb enabled on your device.

And number three,

This is best received wearing headphones.

This meditation is around an hour long,

But it is very likely that you will fall asleep long before the end.

So if at any time you find yourself slipping off into sleep,

Feel free to disregard any of the instructions I'm giving and just let the sound of my voice carry you into a deep peaceful sleep.

Okay,

Here we go.

Begin with your hands on your legs.

And take a deep breath in through your nose and out through your mouth.

And again,

And this time on the exhale make a sound.

And again.

And just acknowledging to yourself that during this time,

Nothing else needs to happen except being right here,

Right now.

The past and the future are only constructions of our minds.

And during this time we are going to drop below the surface into a space of presence where our minds no longer play a role.

Feeling the weight of your body.

Feeling the weight of your hands.

Feeling the weight of your head.

Feeling the weight of your shoulders.

Feeling the weight of your hands.

And become aware of the back of your neck.

And in feeling the weight of your head and just allowing it to be absolutely heavy.

See if your neck will want to just naturally relax a bit.

No longer does your neck have to support the weight of your head.

All day long it's doing that and in a certain way it it gets in the habit of working and muscles staying contracted.

So even when we lie down sometimes it forgets that it can relax.

So let it relax.

It needs to do no work right now.

Feel the full weight of your arms from your shoulders all the way to your hands.

Feel the contact that the back of your arms make with the bed.

And feel your eyes.

Noticing what is their quality of being right now.

The eyes are often a very good barometer of how we're doing overall.

They're a good mirror and they can tell a lot.

So just rest your attention there upon your eyes.

Letting them settle and soften.

Letting them be heavy.

And have an awareness of your entire body.

Settling.

Letting go.

Dropping in.

Become aware of the solidity of your physical form.

Thinking has the quality of air.

Whereas your body has more the quality of earth.

And that earth quality is grounding and stabilizing.

And rooting.

So as we put our attention upon our bodies.

That quality of earth in our consciousness becomes more apparent.

Bring your attention back to your eyes.

And your jaw.

Letting your jaw find a relaxed and natural position.

Come back to your hands.

Feeling just your thumbs.

And then your index fingers.

Your middle fingers.

Your ring fingers.

And your pinkies.

Now feeling all of your fingers together.

As well as the palms of your hands.

And the backs of your hands.

And your forearms.

Elbows.

Feeling everything from your elbows down.

All the way to the tips of your fingers.

Again come to the back of your neck.

Feeling the muscles.

And feeling just below your occiput.

The bone at the base of your skull.

Right where the bone and the soft flesh of your neck meet.

Putting your full attention there.

And while your attention is there,

Becoming aware of your breath.

And on your inhales,

See if you can marry your attention and your breath together.

There in that space in the back of your neck.

Gentle breathing.

And let the combination of your breath and your attention expand that space from the inside out.

And on the exhale just letting everything go.

Finding the pleasure in the movement of this breath.

How can you make it feel absolutely wonderful to yourself?

Are there any slight adjustments you can make in your attention?

The quality of your attention?

Or any slight adjustments that you can make in the quality of your breath?

It's kind of similar to when you eat a food.

And the quality of your attention determines your enjoyment of that food.

You could be eating while you're doing something else and not putting your full attention there.

And your experience of the food is one way.

Or if you put your deepest attention on enjoying that food,

It can be a whole different experience.

So put that single pointed quality of attention here.

On your breath.

On the back of your neck.

And see how much enjoyment you can derive from this movement.

And from the let go.

On the exhale.

It's so seldom in our life that we truly get to let go.

And take our hands off the wheel.

So give yourself the gift of really indulging in it.

And at the end of each exhale.

Just see if there is a natural pause that wants to happen there in your breath.

And in that pause,

Really resting deeply.

And only beginning your next inhale when it feels absolutely natural.

Okay.

And now letting any sort of deliberate breathing you are doing just come to a rest.

I want you to watch your breath but no need to do anything special with it.

Watching your breath and at the same time feeling the back of your neck.

Letting it continue to soften.

And see if you can put your attention on both the back of your neck and your eyes at the same time.

And finding your ideal length of breath.

Now when you inhale,

Inhale beginning at your occiput and inhale up into your eyes.

And when you exhale let your attention travel back down to your occiput.

And follow this cycle of breathing for a little bit.

Letting the breath cleanse and nourish your eyes.

And at the end of your exhale back down at your neck.

Really letting go.

And while you're doing this also checking in with your jaw.

Making sure it's staying nice and soft.

Now letting all effort of breathing go.

And just see where your attention goes from here.

Feeling the weight of your head.

Feeling your hands and your legs.

Feeling your feet.

Your toes.

The arches of your feet.

Your shins.

Your knees.

Your calves.

Feeling the contact they make with the bed.

Your ankles.

Your hands.

Your fingers.

Your belly.

Your solar plexus.

Your chest.

Your shoulders.

Your forearms.

The palms of your hands.

And again your fingers.

And back to your eyes.

Letting your eyes soften even more.

And feeling your jaw.

And your belly.

And let your attention sink all the way down to your pelvic floor at the very base of your torso.

Letting that part of your body feel solid and soft.

And slowly bring your left hand to your belly a couple inches below your navel.

Feeling the connection that your hand makes with your belly.

Letting your hand in your belly become familiar.

And also notice your arm,

Letting your arm be as relaxed and heavy as possible.

Feeling your breath in your belly underneath your hand.

And with every out breath,

Letting your arm become even more heavy.

Feel the warmth between your hand and your belly.

Let your attention extend inward from your hand,

Deep into your belly.

See just how deeply your attention will go.

And what you feel.

Finding just how you want your breath to be here.

Maybe you want it to be absolutely natural and effortless.

Or maybe you'd like to extend it a bit and make it more full.

Just notice what feels the best to you.

Now very slowly bring your right hand upward,

Up to your heart.

Letting your hand rest gently there on your chest.

Still feeling the warmth in your left hand on your belly.

The gentle breathing.

The weight of your left arm.

And just for a moment notice your awareness of your left arm and your left hand.

And then notice your awareness of your right arm and your right hand.

And just see if they feel the same to you or if they feel any different.

We've been putting all of our awareness into the left arm and left hand.

You might feel that there is more life,

More life force there than in the right.

Or you may not.

But just simply by putting our attention somewhere it does bring life force and energy into that part of us.

And now bring your full attention to your right hand on your heart.

And feel the breath underneath your right hand.

As it gently expands your chest.

And with every exhale allowing your right arm to become heavier and heavier.

If you notice there's any holding on there in your right arm.

Letting that go with every breath.

And just for a moment notice your awareness of your right arm and your left hand.

Letting your right shoulder be heavy.

Your elbow.

Your forearm.

And your hand.

Feeling the palm of your right hand as it makes contact.

And let your attention move downward and inward from your palm into the space of your heart.

And as you breathe in see if you can allow for just a gentle expansion there in the area of your heart.

Finding the length of breath that feels just right to you.

Letting your breath nourish your heart.

Feeling the warmth.

Finding the enjoyment.

What subtle adjustments can you make in your breath and in your attention.

To make this feel absolutely the best to yourself.

Thank you.

Now let your breath rest.

And bring your attention back up to your eyes.

But keeping a part of your attention on your right hand on your heart.

Feeling them both at the same time.

Now begin to lengthen your breath just a little bit.

To a space that feels good and comfortable to you.

And now on your inhale.

Let your attention travel upward from your heart into your eyes.

And on your exhale let your attention travel back downward to your heart.

And continue this cycle of breath for a bit.

And at the end of each exhale finding that still space in your breath.

And letting your attention rest deeply there.

And now let your breath rest.

And at the top of your inhale up at your eyes.

See if there wants to be a slight natural pause.

At the top of the inhale where it's expanded.

See if for just a moment there wants to be a still space there.

And letting that stillness nourish your eyes.

And now letting go of all deliberate breathing.

Letting everything rest.

Feeling your left hand on your belly.

Feeling the warmth.

And the nourishment that your hand brings to your belly.

Your right hand on your heart.

And now feeling again both of your arms.

Comparing the two.

And see if anything has changed.

Your belly softening even more.

Both of your hands softening even more.

And the back of your neck softening even more.

Your head being heavy.

Your eyes being heavy.

Your jaw relaxed.

Your hands relaxed.

Your legs,

Heavy,

Solid,

Earth.

Letting everything go.

Enjoying the stillness of this present moment.

Enjoying the stillness of this present moment.

Enjoying the stillness of this present moment.

Enjoying the stillness of this present moment.

Enjoying the stillness of this present moment.

Enjoying the stillness of this present moment.

Enjoying the stillness of this present moment.

Reviews

I fell asleep easily before it was over.

Your voice is so soothing!

Best sleep in a long time even without the headphones. Thank you.

👌🏾👌🏾

Simply wonderful, I found your voice very calming and your words allowed my mind to drift and flow with this meditation. Thank you so very much 🙏🏻

✨🙏🏼✨

I was asleep before it ended.

I have listened twice and fell asleep way before the end. I like the pace and pauses....and will keep using this, thank you 🙏

Thank you. So healing and relaxing ♡

Absolutely loved it! Listened when I woke b back up too.e worked like a charm. Thank you💜

I fell asleep.