Deep Sleep

Not made for short naps, this meditation is a rich combination of body scans, relaxation techniques, and hypnotherapy – all merging into a strong, sleep tonic for a satisfying night's rest and a rejuvenated spirit. This meditation is perfect for beginners as well as seasoned practitioners and can be relistened to as a nightly sleep aid. So, get comfy in your bed, close your eyes, and prepare for a deep, restorative sleep.

Transcript

Just allowing yourself to get comfortable on the surface you're lying on,

Feeling where the surface meets all the different parts of your body.

And as you feel the support of the surface under you,

Just opening to the possibility of deep,

Restful,

And restorative sleep in any way that feels natural to you.

Knowing that you can drift to a comfortable,

Full sleep at any time during the course of this meditation.

And knowing that when you wake,

You'll feel deeply,

Completely rested.

Your body,

Mind,

And spirit fully rejuvenated.

Your muscles restored,

Your energy recharged and reset,

Your whole being rested and rebalanced.

Now just bringing your attention to your breath,

Breathing in and breathing out,

Experiencing all the places your breath meets the different parts of your body.

And with each breath,

Just becoming more and more connected to your own internal state of rest and relaxation.

Breathing in and breathing out.

You may begin to feel small waves of relaxation moving through your body like a gentle tide.

As these ripples of relaxation move through you,

Preparing the different parts of your body for a much needed and well deserved rest.

Just now sensing,

Feeling,

Or imagining that there is even more relaxation.

Fully surrounding your body above and below,

On either side,

And in front and back of you.

Just returning to your breath,

Breathing in and breathing out.

And with each breath,

Your body becomes more and more relaxed.

And the more relaxed your body becomes,

The more relaxed your mind becomes.

And the more your mind relaxes,

The more your body relaxes.

And so on and so on.

On your next breath,

Just breathing this sense of relaxation into your head and face.

Feeling any tension from around your eyes,

Your cheeks,

Your jaw,

And all the muscles in your face.

Just feeling this tension release.

Bringing this relaxation to your neck.

Feeling as your neck relaxes.

This relaxation seeps into your shoulders.

And then just feeling this relaxation arrive in your arms.

Flowing down to your wrists and your hands.

You may even feel your fingertips tingle a small bit.

Or you may not.

Follow this relaxation down your chest.

And flowing into your stomach,

Your abdomen.

Follow it all the way down your spine,

Vertebra by vertebra,

As it travels down your back.

Your buttocks relax,

And your genitals.

Feeling this relaxation arrive in your thighs.

Following it as the relaxation flows into your knees and ankles.

Down into your feet.

You may even feel your toes tingle a small bit.

Or you may not.

Returning to your breath.

Continuing to breathe in and breathe out.

As your body relaxes deeper and deeper.

With each inhale and with each exhale.

Allow yourself to rest fully and completely in this relaxation.

With each breath,

Your body becoming more and more relaxed.

And the more relaxed your body,

The more relaxed your mind.

And the more your mind relaxes,

The more your body relaxes.

Your muscles and your bones.

Even your organs of reproduction,

Respiration,

Digestion,

And elimination.

Are bathed in this relaxation.

You may even feel that each one of your cells is radiating this relaxation.

As you breathe in,

And as you breathe out.

Now just sensing,

Feeling,

Or imagining that out of this relaxation,

A ball or sphere or a star of light is at the top of your head.

Just above your skull.

Breathe into this ball of light and breathe out from this ball of light.

Allowing the ball of light to synchronize your brain waves.

Feeling as the light radiates throughout your mind.

Begins to flow into your head.

Calming all the functions of your mind.

Helping you feel more and more relaxed.

And on your next breath,

Just sensing,

Feeling,

Or imagining how this light brings you in touch with your own internal state of rest and relaxation.

Helping allow your body and your mind to reach that much needed and well deserved state of rest.

So that you may recharge,

Reset,

Recuperate,

Restore,

Rebalance,

And rejuvenate all the cells in your body and all the energy of your being.

And on your next breath,

Just breathing this light into your head and face.

The light bathing all the muscles around your eyes,

Your cheeks,

Your jaw,

And all the other muscles in your face.

This light flowing into your neck,

Seeping into your shoulders,

And then this light arrives in your arms,

Flows down to your wrists and your hands.

You may even feel your fingers tingle a small bit,

Or you may not.

Follow this light down your chest,

And as it flows into your stomach,

Your abdomen.

Follow the light all the way down your spine,

Vertebrae by vertebrae,

As it travels down your back.

Then the light arrives in your thighs,

Flows into your knees and ankles,

And down into your feet.

You may even feel your toes tingle a small bit,

Or you may not.

Your muscles and your bones,

Even your organs of reproduction,

Respiration,

Digestion,

And elimination are bathed in this light.

You may even feel that each one of your cells is radiating light as you breathe in and as you breathe out.

Continuing to breathe in and breathe out as this light fills your body,

Bringing you deeper and deeper in touch with complete and total rest.

Just allowing yourself to rest in this light as it surrounds you,

Hugging around you like a warm,

Safe,

And protective cocoon.

With each breath,

Your body becoming more and more in touch with this light,

And all the rest,

Rejuvenation,

And restoration it offers you.

And the more you're in touch with this light,

The more serene your body may feel,

And the more serene your body becomes,

The more serene your mind.

And the more your mind becomes serene,

The more your body becomes serene.

Now sensing,

Feeling,

Or imagining that from this light emerges that complete and full,

Deep and restorative sense of rest.

And on your next breath,

Just sensing,

Feeling,

Or imagining how this rest brings you into even closer and closer contact with a peaceful,

Serene,

And well-deserved sleep.

So that you may recharge,

Reset,

Recuperate,

Restore,

Rebalance,

And rejuvenate all the different parts of your body.

Every cell in your body,

And all the energy of your being.

Your conscious mind taking a much needed and well-deserved rest.

Now just allowing this very special sense of rest to gently bathe your toes,

Meeting each muscle and bone and cell in your feet.

Feeling as this rest moves into your ankles,

And up into your knees,

Flowing and arriving in your thighs.

This rest even moves up your spine,

Vertebra by vertebra,

As it travels up your back to your neck.

This sense of rest flows into your stomach and abdomen,

Easing all the muscles there.

It moves up past your belly,

To your ribs,

Your chest,

And finally into your shoulders and throat.

This sense of restorative rest moves down from your shoulders,

Flowing into your arms,

Traveling into your wrists,

Your hands,

And even your fingers.

Feeling complete and total rest.

This sense of rest flows into your head and face,

Bathing all the muscles around your eyes,

Your cheeks,

Your jaw,

And all the other muscles in your face.

Continuing to breathe in and breathe out as this complete and total rest fills your body,

Bringing you deeper and deeper in touch with a deep and restorative sleep.

With each natural breath,

Just becoming more and more in touch with this sense of rest and all the rejuvenation and restoration it offers you.

And the more you're in touch with rest,

The more restful your body may feel.

And the more restful your body becomes,

The more restful your mind becomes.

And the more restful your mind,

The more restful your body.

Just allowing yourself to open more and more to the possibility of sleep.

Allowing your body and mind to get closer and closer to a well-deserved and needed,

Deep and serene sleep.

Now I'm going to count from 10 to 1,

Each number bringing you into deeper and deeper rest.

And the deeper your rest becomes,

The deeper your sleep will be.

And the deeper your sleep,

The deeper you will rest.

And when I reach the number 1,

You will be in complete and total sleep or very close to achieving complete and total sleep.

10.

Just allowing this relaxation,

This light,

And this total and complete sense of rest,

Draw you closer and closer to a deep,

Serene,

And restorative sleep.

9.

This deep and peaceful sleep will restore,

Reset,

Recharge,

Rebalance,

Rejuvenate,

And refresh you on a physical,

Mental,

Emotional,

And spiritual level.

8.

Returning to your breath,

Breathing in and breathing out,

Allowing each breath to bring you closer and closer to this much needed and well-deserved sleep.

7.

Now feeling each part of your body,

Softly and gently fall to a deep,

Peaceful,

And serene sleep.

1 by 1,

Each part of your body,

Following this rest and relaxation into sleep.

6.

Feeling sleep meet all the different parts of your body.

5.

Allowing your mind and body a well-deserved and needed sleep.

4.

Knowing that your sleep will be peaceful,

Restful,

And serene.

3.

Knowing that you will sleep deeply and completely.

4.

Knowing that you are safe and protected.

Your consciousness free and open to accept all the restoration you need from this sleep.

3.

When you wake,

You will feel deeply,

Completely rested,

Your body,

Mind,

And spirit fully rejuvenated,

Your muscles restored,

Your energy recharged and reset.

Your whole being completely and fully rejuvenated.

2.

And now on the next number,

When I reach the number 1,

You will have achieved full and complete sleep,

Or be very near to complete and total sleep.

Flowing deeper and deeper into this restful,

Natural state.

1.

And now just allowing yourself to fully rest,

Coming into a safe,

Peaceful sleep,

Or being very near to falling into that serene,

Deep sleep.

2.

And now you are falling asleep,

Or very near to falling asleep,

Deeper and deeper asleep,

Peaceful,

Restful sleep that recharges,

Rejuvenates,

Rests,

And restores.

Sleep that refreshes you mentally,

Emotionally,

Physically,

And spiritually.

With every breath,

You draw closer to this needed state of rest and rejuvenation,

Knowing that when you wake,

You'll feel deeply,

Completely rested.

Your body,

Mind,

And spirit fully rejuvenated,

Your cells restored,

Your energy recharged and reset.

Your whole being fully and completely rested.

Taking all the time you need to find this sleep.

Remaining in this state of relaxation,

And with this sense of rest,

Until sleep finds you.

Falling deeper and deeper asleep,

Knowing you are safe and protected to allow your mind and body this much needed and well deserved rest.

Allow your breath to lead you further and further into sleep.

One breath at a time,

Breathing in and breathing out,

Knowing that you'll sleep well and awake completely and fully refreshed.

Thank you.

Reviews

I didn’t make it to the end before I was fast asleep, thank you!

Very relaxing and there could have had a few more like this... Love to you all....

Your voice is very calming, easy to relax with. I fell asleep by the end. Thank you!

It works!
I've never heard all of it. Soft even voice is very pleasant .