Meditate To Sleep

A soothing spoken word meditation that will quiet your busy mind, calm your nervous system, and carry you into a deep restful sleep. Excellent for bedtime as well as helping you get back to sleep if you have awakened in the middle of the night. Can also be used as a daytime restoration meditation if you have not slept well the night before.

Transcript

So finding a comfortable position,

Ideally on your back and ideally with headphones on.

And bring your right hand to your heart and your left hand to your belly,

Just a couple inches below your navel.

And just feel the weight of your body as it lies there on the bed.

And let your body begin to settle into the bed,

Being aware of gravity and just allowing gravity to do what gravity does,

Letting go of any resistance and just allowing the full weight of your body to settle.

Notice the contact that your hands make with your body,

Feeling your fingertips,

Feeling the space beneath the palms of your hands,

Feeling the weight of your arms.

And just notice if there's any place in your arms that is holding on at all.

And just notice if you can allow that to let go just a little bit more.

Feel the back of your head making contact with the pillow and just allow your head to be heavy.

And as you allow your head to be heavy,

You might notice that your neck begins to relax.

And let your attention move downward to your shoulder blades.

Just feel the contact that they make with the bed and move your attention even further down to your sacrum,

The bone at the very base of your spine,

Just above your tailbone.

And let the feeling of your sacrum really root you into the bed,

Sending your attention downward.

And now become aware of these three points,

Your sacrum,

Your shoulder blades,

And the back of your head.

Just notice how the contact in those three points are perhaps a little bit more obvious,

A little bit more weighted than other parts of the back of your body.

Now bring your attention to your eyes and just notice the quality of your eyes,

Whether they feel soft and relaxed or a bit tense and hard or someplace in between.

And just letting your attention settle upon your eyes or in a sense,

Hold your eyes with your attention.

And you may find that just by holding a gentle attention upon your eyes without doing anything else,

They naturally begin to soften.

Just letting your eyeballs be heavy,

Also heavy with gravity,

Giving them a well-needed rest.

And that softening that you feel in your eyeballs,

Let that begin to spread downward into the rest of your face,

Your cheekbones and down into your jaw.

And find the most comfortable and relaxed position for your jaw.

And many times that might mean that your mouth hangs open just a little bit.

And see if you can bring an awareness to your entire face now,

From your jaw,

From your chin all the way up,

To the top of your forehead,

Just allowing your entire face to let go.

And now extend that feeling of softening to your scalp as well,

All the way to the top of your head,

To the back of your head,

To the sides of your head,

Allowing your entire head and face and eyes to become softer and softer.

And just take a moment to enjoy this feeling.

There's always a sense of enjoyment in a feeling of relief.

And whenever we allow tension to dissipate,

Release,

There's a natural sense of relief.

And that sense of softness you now have in your head and face and eyes.

Let's continue to let that spread downward through your neck to your shoulders.

And again,

Just by putting our attention on these different areas of our body in a gentle and relaxed way,

Those places naturally begin to soften.

So bringing attention to the shoulders,

Upper arms,

Elbows,

Lower arms,

Wrists and hands.

And with your hands,

Just get a sense of the entirety of both of your hands,

The palms of your hands,

The backs of your hands,

And each finger,

Beginning with thumbs,

Index fingers,

Middle fingers,

Ring fingers,

And pinkies.

Letting your hands become softer and softer as they make contact with your body.

Letting your arms be absolutely heavy.

And once again,

Take a moment to enjoy this feeling of relaxation.

Now let your attention slowly travel back up your arms from your hands to your elbows,

To your shoulders,

To your shoulder blades,

Downward again to your sacrum.

Your sacrum is a bone at the very back part of your pelvis.

Your pelvis is a pelvis is a very sturdy structure that runs from front to back,

Back to front.

So just begin to get a sense of the solidity of your pelvis as you lie there and let it become heavy,

Very heavy,

Settling even more deeply into the bed.

And from your pelvis,

Let your attention move downward into your upper legs,

Both the front and the backs,

Slowly moving downward to your knees,

Both front and back,

Your lower legs,

Front and back,

Ankles,

Heels,

The arches of your feet,

Balls of your feet,

And your toes,

Big toes,

Second toes,

Third toes,

Fourth toes,

And little toes.

Give your toes just a little bit of a wiggle and bring your attention back to the balls of your feet,

The arches,

Heels,

Feeling the entirety of both of your feet,

Your ankles,

Feeling the contact that your calves make with the bed,

Letting your attention wrap around to the fronts of your lower legs,

Up to your knees,

The fronts of your knees,

The backs of your knees,

Your upper legs,

Your pelvis,

Letting the pelvis be even heavier.

And now become aware of the entirety of your lower body from your waist on down,

All the way down to the tips of your toes,

Letting your legs be absolutely heavy.

Now bring your awareness to your right hand on your heart.

Again,

Just feeling the contact that your hand makes,

Letting your hand be absolutely soft,

And become aware of your breath underneath your right hand.

Just watching the slight micro movements that happen as your breath moves in and out.

And you can just let your breath be at its natural length,

Or if you'd like,

You can very gently extend the length of your breath so that you can feel it a little bit more.

And pay particular attention to the inhale,

Letting the inhale rise up from deep within and gently expand into the palm of your hand.

And as your inhale rises up,

Feel how it makes space there in the area of your heart.

In the area of your heart,

And just use that inhale to gently open up your heart area.

Just notice the feeling that you have.

Enjoy the process of creating space.

And as you create space,

You may notice a softening underneath your hand in the whole area of your heart.

And find your ideal length of breath here.

Find the length of breath that feels absolutely easy and nourishing.

And let the breath nourish your heart.

Bring ease to your heart.

Soften your heart.

And now let your breath rest.

Let your attention rest.

And just take notice of your body overall.

Once again,

Feeling its weight on the bed,

Noticing its heaviness,

Its solidity.

And take a moment to enjoy that.

Now bring your awareness to your left hand on your belly and begin to watch the breath there.

And find your ideal length of breath here as well.

Whether that just be the natural rhythm,

Or perhaps you want to extend it just a little bit.

Just a little bit to feel it more deeply.

And watch as the breath rises from deep within.

Rises up into the palm of your hand and creates gentle expansion.

And as you watch the inhale in particular,

Really feeling how the breath opens things up and makes space and brings nourishment deep within your belly.

And pay attention to all the places inside where you can feel movement,

Just from that little bit of breath.

And after the gentle expansion of the inhale,

Also watch the exhale and watch how there's just a natural letting go,

A natural softening that happens with the exhale.

Now let your breath rest.

Let your attention rest.

Again,

Feeling the weight of your body,

The weight of your arms,

The weight of your hands upon your torso,

The weight of your head upon the pillow,

The weight of your pelvis,

The weight of the entire lower half of your body from your waist down.

Now bring your attention to both of your hands,

Feeling the breath.

And for the rest of this time,

Continuing to watch each breath outward and noticing how with every exhale your body lets go more and more.

Just noticing all the places that can let go a little bit more as you drift off into a deep,

Restful sleep.

Reviews

💖💖💖💖💖

Jjjjj

Namaste 🙏

Love the photo
Slept well
Ty

🙏

This was very soothing and relaxing. Got me back to sleep! ❤️

Michael does some of the absolute best sleep tracks! This is my favorite of his.

Many thanks, Michael!

Soo good 🤤 Perfect for reaching soothingly deep relaxation..