Fall Back Asleep: A Guided Practice For Slumber

Insomnia is not just having a hard time falling to sleep, but may also involve waking up in the night and being unable to fall back to sleep. This guided sleep meditation will help get you back to sleep faster. So get cozy, let go of any concerns about being awake and drift away as you surrender to your own tiredness. It's time to dream away.

Transcript

Good evening and welcome to Michelle's Sanctuary.

You are listening to Fall Back Asleep,

A talk down in calming meditation that will help you return to the respite and bliss of slumber.

If you have come upon this meditation,

It is likely you have been awakened for some reason before you need to get up.

No longer do you need to worry about falling back to sleep as we are going to let all your concerns be muted and saved for another time.

As you fall heavily back into your bed and let yourself luxuriate in the feeling of being so relaxed and comfortable.

And it will not matter how much sleep you may have as we continue on.

As the sleep you receive will be deep and restore you so you feel fully refreshed and ready to begin anew when it is time to awaken again.

And it is very normal to wake in the night and often times staying asleep is harder than falling asleep.

But you are in safe hands.

And as you listen to my voice.

You may think of my voice as that of an ally and caring guide who will lead your thoughts to stillness and a deep resonating silence to a landscape where you are free to let go and drift deeper and deeper down.

Breathing within and inhaling deeply,

You let your belly rise like the crest of a sapphire wave at sea.

Inhaling and visualizing this wave coming down and flowing gently upon the soft white sand of the shore.

And inhaling as your belly rises like a wave,

Releasing down as your belly falls as you exhale.

One more time,

Breathing in and letting it all out right now.

Feeling so serene.

Feeling so safe and cosy.

In a time and special place just for you.

Nothing is expected of you right now.

You are in the special realm before sleep,

Drifting and floating as easily as a leaf flowing down a stream that cuts through the tall deciduous trees of a forest in springtime.

Drifting,

Floating,

Feeling relaxed.

And if you are still not in a comfortable position,

It is okay to explore and to wiggle about.

Try a new position with your pillow,

With your limbs,

Whatever you need to do to find the perfect arrangement for your body in this moment.

Stillness shall come when you are ready.

Perhaps now you are feeling more ready because this is your time.

Embracing fluidity.

Whenever you feel ready,

You may center and find an easing in your body.

From the crown of your head,

You may feel a slightly tingling sensation.

As your jaw releases and your eyelids fall so heavily upon your tired eyes,

It is as if small beanbags have been placed upon them,

Cool,

Weighted and relaxing.

Finding the stillness that is returning to your body.

As your shoulders and arms soften and sink deeper into your bed.

Feeling all tension,

You may be holding in your joints and neck like a taut pearl necklace being removed.

The dangling pearls become loose when falling into a velvet lined box.

So too,

You may envision your spine is like a string of pearls resting upon a plush velvety bed for the night,

Tucked away for safe keeping.

And if any thought comes up,

You may exhale it out.

Visualizing as if you're blowing bubbles through a wand.

Encapsulating each thought as it drifts away into the night sky.

Flying out your window and towards the lush velvet midnight blue sky.

Set aglow by glittering silvery stars.

Knowing at any point a thought comes up or a worry comes to mind,

You need not be the servant to either of them.

You may inhale and exhale into that bubble wand.

Filling the delicate,

Iridescent orb with all that clouds your mind.

Letting it drift further and further away.

And as you are feeling so tired,

Your mind like the inner mechanics of a machine or a computer is being powered down again.

Waking in the middle of the night was merely a false start.

When you are at the control center,

In charge of letting all your cells and nerves become aware that it is okay to take more time off.

Encapsulating each cell in your body as an individual worker that you may address and give the authorization to take some more time off.

It's time for a break.

Your body continues melting into your bed and you are feeling content.

Feeling bliss for no other reason than that it just feels good.

Even if you just pretend for a brief moment and as you are winding down and feeling good or even if you are pretending,

Your body and mind do not know the difference.

Contentment is just the same either way.

We are all actors tuned into the empathetic channels of being human.

Playing out different roles when we need to or when we choose to.

In this content and relaxing state,

You may return to sleep with a feeling of looking forward to it.

Just as you may find yourself looking forward to the next chapter of a book or the next episode of a show or to a favorite vacation spot where you may return,

You are feeling the same memorable feeling towards returning to sleep.

As you inhale and exhale,

Letting go,

Drifting deeper and deeper down.

And as you inhale and exhale,

I want you to visualize yourself traveling above your bed and your home,

Going higher and higher up until you see the planet from a distance.

And as you see the planet spinning around and around,

Noticing all the world is still asleep.

And so you may too return to rest as you drift back down,

Falling deeper and deeper down until you feel the heaviness of your body sinking into your bed.

Breathing in and out,

Sinking further,

Letting your mind wander to a time that came before,

Where someone who was caring for you and loved you tucked you in tightly and you were content and at ease,

Free of responsibility.

As there was a time in your life that one of the few demands from those in charge of you as a child was to go to sleep.

And now no longer being told,

It is a choice that you know is best for yourself.

It is a reward that you have earned,

Cozy and relaxed.

You create your own safe cocoon to relax,

Completely in control of how you feel as you tell your body it is time to let go.

You are tending to yourself,

Much like a florist tends to flowers in a nursery,

Carefully protected within a greenhouse,

In a safe place to grow.

The considerate grooming of each flower and plant,

The gentle flow of droplets of water from a hose upon the soil and roots,

The warming nourishing rays of sunlight offering nourishment.

They feel as lovely as the blankets that now contain you in the confines of your own nursery as you too receive sustenance and are tended to.

All your needs and even the luxuries of comfort are at your disposal right now.

Appreciating the feeling as you notice how even more relaxed your body feels.

Your muscles now in complete surrender.

Receiving the support you now have from the physical world and this pleasurable sensation of receiving this kindness.

Returning back to sleep.

How much it feels like returning back to home.

Wherever home is for you,

It may even just be a feeling that you welcome,

But it is something you know very intimately and the feeling it gives within the confines of your sternum and ribs radiating with warmth from your heart center that creates ripples of warm waves across your skin,

Through the muscles of your arms and legs and upon your scalp.

It feels so lovely.

So welcoming.

And your connection to home is individual and personal.

Even something unique to you and you may appreciate the singularity,

Something that is just for you.

Home.

Sweet.

Home.

And you reflect on how your body is home as well.

Your special vessel through this life that enables you to do all the things you may desire to do.

But for now,

You may simply desire sleep.

An easy return to sleep.

Your breathing is like the breathing of a person who may appear to already be in a deep slumber as you inhale and exhale,

Knowing that peace is possible.

Finding the stillness within.

Finding the dark,

Sacred place reserved just for you to go to.

Free of judgement from others.

Free of self-judgment.

Free to show how very tired you are right now and in the sleep that will come.

To give your body the time to rest and heal.

Your mind will play out the scenarios it needs to.

Scenes like movies of the mind that feed all the needs of your spirit and your mind.

And as you drift,

Imagine a night sky above and you below.

The stars twinkling and emitting their light as it is their nature.

Feeling as if you could just float across the sky.

Swimming among the stars.

The night air flowing through your fingers as your hair shifts with each gentle night breeze,

Surrendering to this feeling of being light and untethered as you take to the sky.

And so you continue to inhale and exhale.

If you are not already asleep,

You may breathe and exist as if you are.

As if you are a body already deep at rest.

As your belly rises like an ocean wave cresting down as your belly falls.

Sending the stillness like a silver strength.

The stillness is a reflector for your inner spark.

Harmonic in practice.

Drifting in and out.

Belly rises.

Belly falls.

Ebbing and flowing.

You are drifting further and further away from my voice.

Drifting to the healing peace that awaits to wonderful sleep.

No matter how many hours of sleep await you,

It will be enough to offer the respite and recovery to start a new day.

Rewiring your brain to adapt to the right sleep cycle.

To fill you with energy for tomorrow.

As you fade into the night,

Drifting into a world of dreams.

Because you deserve this.

You always deserve this.

And each night,

You will find the rhythm of sleep.

Coming to you with ease.

Enabling your circadian rhythm.

As you feel the healthy ebb and flow of energy winding down.

Drifting down.

Your eyelids so heavy and warm.

Lulling you into darkness.

Letting go.

Feeling heavy in this welcome return to sleep.

Letting tiredness win over as you surrender.

And realize how easy and how good it feels to just surrender.

Like a leaf floating downstream on a sparkling body of water.

Toward dreams of healing sleep.

Drifting further and further away.

So far away from my voice.

Falling deeper and deeper down.

Free falling into sleep.

Ten.

Nine.

Eight.

Seven.

Six.

Five.

Four.

Three.

Two.

One.

Return to sleep.

Return to bliss.

Return to peace.

It's time to dream away.

Good night.

Reviews

Always perfect. Fell back asleep easily. Thanks again.

Excellent! Thank you. I will have to listen again, I fell back to sleep so soon. Yay.

Seemed to help and went back over quicker than normal. Thanks.

Michelle has a soft, soothing voice making this meditation perfect for helping to guide one back into deep sleep. I’ve used this many times and it always works! 💤

Helps me to fall back asleep everytime. So soothing& calm!

This worked brilliantly ensuring that I fell into a deep sleep.

Thank you 🙏

That was lovely and helped me to catch another few hours sleep when I had woken with a busy anxious mind at 2am. Thank you.

Your meditation popped up at about 4:30AM, I have tried to go back to sleep since 2:45AM, tried a solid meditation that works for me but it didnt last night. So glad I found yours.. Thank you so much.

I love this meditation. I fell back asleep in the middle of it. Thank you 😊

Love all of your bedtime cozy stories and meditations, but this one possibly the best. Thank you so so so sooooo much.

It worked! Your lovely voice and cadence are magic.

This was amazing, I'd woken up at around 230am and this really helped me get back to sleep as I fell asleep halfway through the meditation.

So soothing and relaxing. Fell back to sleep. Thank you so much 🙏🏻

Had really high pain and this was Amazing !! I can’t believe it . I gave it a try.
Loved your voice and thanks for sharing your gift .

Certainly worked for put me back to sleep. Sorry but I didn't hear the entire track - which shows how effective it was!

Very soothing and helpful in getting a few extra snoozes.

Well I’ll be. This actually did put me BACK to sleep. Thanks!!

Excellent! I woke at midnight and fell back asleep until 5am after listening to this practice. Thank you kindly Michelle for the gift of going back to sleep! 🙏🙏🙏🙏🙏🤗🤗🤗🤗🤗

Loved this very much! Works like a charm. Thank you so much! 💕 🥰

Thank you for this calming passage back into deep sleep. Namaste