Get Back To Sleep | Guided Meditation To Fall Back Asleep

Get back to sleep with this spoken guided sleep meditation with a soothing female voice. Insomnia is not always a problem falling to sleep. For some people, insomnia involves waking up too soon and not being able to fall back asleep. Listen to this when needed to help heal your sleep cycle so you may fall back into a deep sleep quickly. Enjoy relaxing sleep music at the end of the practice to lull you to sleep. It's time to dream away.

Transcript

Good evening.

You are listening to Get Back to Sleep,

A guided sleep meditation to help you fall back to sleep as soon as possible.

If you find your sleep is often interrupted,

You may return to the sleep meditation whenever necessary.

The more you listen,

The easier it will become to gracefully drift into the blissful and peaceful rest that you deserve.

With repeated listening,

You may even heal your sleep cycle.

I would like to welcome you to Michelle's meditation sanctuary.

I am Michelle and as you let my voice soothe you back to sleep,

Imagine I am the voice of a trusted friend and nurturing ally.

I am here to guide you with a few gentle and mindful suggestions as you settle once more for sleep.

You may float on the sound of each word or be lulled by the silent pauses between them.

There is no right way to relax.

There is simply the way that feels best for you.

You know yourself better than anyone and it is my hope you will have forgotten this brief interlude of wakefulness when you rise to start a new day.

Take away any judgment or frustration you may have with being awake.

It happens.

It's okay.

You will find your way back to sleep very soon.

Let go of any thoughts or concerns about waking.

You will have enough sleep tonight so take away any doubts.

When you return to sleep,

Your body will make up for lost time.

All you need to do is signal to your body that it's okay to surrender and go deeper and deeper down.

Relieve yourself from pressure.

You only deserve positive,

Loving words right now.

Welcome in the gentle tides of your sleep cycle as your mind floats from the deepest sleep to light sleep and to REM sleep where your dreams may return and bring pleasure and solace.

If you need to shift your body,

Adjust your pillows or wrap your arms around yourself in a loving embrace.

Do what feels best.

Make yourself as comfortable as possible.

Listen to yourself like you would a baby animal or child with gentleness and love.

Your ability to self-soothe may be fostered by your imagination.

And as you come down from the activity in your mind and drift towards the bridge that will lead you back to your sleeping life,

You will imagine soothing landscapes in this guided visualization.

Like metal drawn to the pull of a magnet,

Every part of your body is drawn to the pull of harmony and relaxation.

Relax your jaw and curl your lips into a soft,

Easy smile.

The simple act lets your body and mind know that you are safe,

You are okay,

You are nurturing yourself,

You are content.

A simple shift of your facial muscles can convince your body that you feel good.

And if you would like,

You can place one hand on your heart with reassurance that you are okay.

In the embrace of safety,

In the sanctuary of your room,

It becomes easier with each breath to go deeper and deeper within the pockets of peace in this moment.

Layers of safety from the walls of your home to the walls of your room.

From the protective outer parts of your body,

You are free to explore as you go deeper and deeper within.

Exhale,

Sigh,

And release everything as you say to yourself,

You are so sleepy.

This message undulates on waves of reassurance that travel from head to toe.

They travel from your skin into your tissues.

The waves flow through your muscles,

Your nerves,

And your bones.

Every cell receives the message that it is okay to stand down and surrender to the sleepy,

Dreamy sensation that travels with each breath.

Sigh again and melt into your bed.

Your body is a conduit of grace and tranquility.

Softness is your state of being.

You inhale slowly and feel the cavernous depths of your belly.

There is a softness in your abdomen,

In your chest,

In your heart center as your ribs expand.

Light,

Carefree,

With only one objective.

To feel good right now.

When you cannot inhale anymore,

You open your mouth into a great big yawn.

This delicious soothing yawn in the middle of the night is a tonic that makes you feel more and more tired.

As if floating atop the warm waves of relaxation,

Preparing to sink down into the lukewarm,

Deeper marine blue waves of slumber.

You sigh when you exhale.

Find your breath takes on the tempo and ease of a sleeping child.

Your breath is smooth.

It doesn't catch at any point.

You luxuriate in letting go.

Not concerned with anything beyond how lucky you are to have the safe place to be completely yourself.

Your mind welcomes in thoughts that soothe you.

You do everything in your power to trust this journey back to sleep.

Visualize yourself standing on an emerald green grassy hill that creates a silhouette against the backdrop of a velvety purple black sky.

Tiny moon bows form in iridescent droplets of dew on the blades of grass.

The dew drops sparkle in a shower of lunar light.

The moonlight shines on your heart.

Your chest points towards the sky and basks in the soothing pearly light.

Your heart is open because you feel safe and rooted.

You feel a warm sensation in your sternum that radiates throughout your body.

Flowing up and down your spine,

Through your limbs,

And over the crown of your head.

You radiate wellness as this energy travels through you in the soothing moment of self-care.

You stand atop this peaceful hill and a tepid breeze sweeps the hairs on your body.

It comes as a gentle whisper encouraging you to let go.

Your fingers grip the taut strings of colorful kites.

And on each kite,

Your current thoughts and concerns are scrawled in your handwriting as if written on the pages of a journal.

Feel the strings in your hand and the tug of the breeze assisting you in recognizing these thoughts and ideas that do not serve you.

You ground yourself in peace and the silence of the night as you let go of each string one by one.

You set your concerns free into the dark,

Unlimited expanse of stars.

Let them drift away as bold,

Colorful,

And engaging as the sails may be.

You do not need them now.

You watch the kites float farther and farther away from you until they vanish into thin air.

They float back to your bed,

Sinking deeper and deeper into your mattress with a clear and easy mind.

Coddled in the safety of your bedding like a cocoon that provides a place to hibernate from the world each night.

In a sacred haven for sleep,

Your heart remains open and trusts that sleep will come soon.

You do not need to wait for it or long for it.

You simply glide from one breath to the next and feel good.

You feel relaxed.

You feel so proud of being so in tune with your needs right now.

You need not long for or grip onto hopes of sleep.

Instead you surrender because it feels so much better to trust this journey towards stillness.

Your body knows what to do and your mind is being reminded as you let go and drift.

Sleep is one of the most natural responses to feeling tired.

It follows easily when you feel safe and tended to.

Your heart rate slows down the more you embrace every soothing sensation.

Your breath naturally deepens and you sigh without thought or intention.

And as you reach the tip of each inhalation,

Before the air cascades out of you like a waterfall of release.

Every part of your body melts into this moment of calm.

And if at any point your mind wanders to places of distraction that take you away from the pathway to sleep,

You may think of my voice and your breath as anchors.

Anchoring you to your deepest inner peace.

The chatter of your mind silences when you focus on your breath and when you focus on the melodic tones of this practice.

Your breath has power.

Imagine with each deep inhalation,

You are breaking ground for a pool of tranquility.

Beneath the moonlight,

Each breath clears away the red-brown earth to form a hollow space in the land.

And every exhalation blows away the earthen dust as it sparkles in the moonlight and pours over the rolling meadows that surround you.

The dreamy ethereal landscape is abundant with fields of lavender that aromatize the air with a soporific perfume.

Your imagination takes over as it does in your dreaming life.

The deep hole in the earth's surface created by your intentional breath is now covered with a shimmering white marble that reflects moonlight.

Your breath and imagination are equally powerful tools.

You exhale through pursed lips and with the intention of your breath,

Turquoise water fills the pool of tranquility.

Dressed in billowy attire,

Your bare feet land on the mystical marble patio that wraps around the pool.

Rolling verdant hills and a barrier of mountains surround the landscape as protective boundaries.

Right now it feels as though the world is yours alone.

You count each step as the soles of your feet land on the cool,

Smooth marble.

One.

Two.

Three.

Four.

Five.

Going deeper and deeper into this dreamy,

Soothing experience.

Six.

Seven.

Eight.

Nine.

Ten.

Letting go to the wind on which your cotton sleeves glide.

Eleven.

Twelve.

Thirteen.

Fourteen.

Fifteen.

You approach the wide steps that guide you into the silky,

Magical water that has the salinity of the sea.

Your garments float around you and become sheer as your feet land on the floor of the pool.

They bounce,

Free from the restraints of gravity.

As if you are landing on the moon,

You joyously embrace this buoyancy and lean back on the surface of the water as your legs rise.

You float on your back,

Creating delicate ripples that refract moonlight around you.

The stars twinkle and you imagine floating across the starry sky into the comforting embrace of night.

When you inhale deeply,

Your body floats above the water.

And when you exhale,

Your torso is submerged beneath it.

Everything about this moment is soft and soothing.

The sounds of the lapping pool water against the marble edges.

The whispering breeze that graces your exposed face and skin.

While the rest of your body is submerged in the pool,

Your muscles and joints are buttery soft.

A soft halo of light rises above the glistening aquamarine water.

Your body moves with the fluidity of a dream.

Your mind is the architect of your dreams.

And with your permission,

It may drift into sleep,

To vivid and soothing landscapes.

You let your mind know,

Like a nurturing caregiver,

That you are ready to fall back to sleep.

To float with ease,

Weightless and free,

To explore the worlds of peace,

Hope,

And restoration that exist within you.

You inhale as you drift,

And each breath nourishes you with love and care.

And each exhalation releases you from anything that holds you back from trusting this journey.

The more you float,

The more you breathe in and out,

The more relaxed you are.

And this deep relaxation comes from a feeling of trust and safety.

Your trust becomes resolute,

As sturdy and unyielding as the sparkling white marble that protects the pool of tranquility.

Fear is but a distant kite.

You may always let go of those strings that tie you to things that don't serve you.

And trust that the universe is here to support you.

The stars sparkle with promise.

Promise that there is so much more to explore.

The night is for rest,

And for exploration of all the soothing places that may be crafted by your imagination and your dreamscape.

And as you float between worlds,

You may conjure images and locations that most soothe you.

These conscious choices inform your subconscious mind where to take you on this journey through sleep.

You need not push or long for sleep.

Simply trust its arrival will come.

As easily as the waves of the sea lev against the glistening rocks of the coast,

As they are led by the moon.

You surrender to the lunar light.

Playing with the idea you may be in many soothing places at once.

Safe in a sanctuary of your room and bed.

Floating on a turquoise pool of tranquility beneath the stars.

Drifting between consciousness and unconsciousness.

You open yourself to your innate wisdom.

The same innate wisdom that has guided all mammals into the respite of sleep.

Sleep beckons like the loving arms of a maternal figure.

Ushering you into a soft embrace of comfort.

As if to say,

It's all okay.

You're doing just fine.

Sleep is simple when you untangle the thoughts in your mind telling you it is a challenge.

It is simple when you let it be and disprove all the types of restlessness right now.

Everything can be simple when you use your words to declare it.

These words create grooves within your brain.

They affect the expressions of your DNA.

So choose the words that serve your needs and desires right now.

Say to yourself,

Sleep comes easily.

I am at peace.

I surrender.

I need to do nothing at all.

Simply be.

Simply sleep.

My body knows how to rest.

And I trust it to lead me to sleep.

Feel to the parts of your body as if traveling through regions of a great landmass.

As if traveling through regions of a great landmass.

To your toes and feet,

You tell them it's time to sleep.

Your ankles and calves surrender to sleep.

Your knees,

Your thighs,

And your hips let go and drift to sleep.

Your pelvis,

Your sacral chakra,

Your tailbone,

And your spine surrender to sleep.

Your belly rises and falls with each breath,

Letting go to sleep.

Your ribs,

Your shoulders and back,

Your upper arms,

Your elbows,

Your forearms and your wrists fall asleep.

Your open palms and soft fingers.

Embrace the comforts of sleep.

Your neck,

Your jaw,

The muscles of your face,

Your lips,

Your eyes,

And your eyebrows surrender to sleep.

Your ears and scalp fall asleep.

Your body is more relaxed than it has been in a long time and is a conduit for the sleep that comes to your mind.

As it powers down for deep healing rest.

Everything becomes gentle and easy,

Like lapping waves in the pool,

Soft like blades of rippling grass and lavender fields that surrender to the night breeze.

You make simple adjustments,

Fully in control of where your thoughts go.

You find yourself in a recording studio,

Dimly lit and intimate.

It's a studio from another time,

And the walls are covered in velvety purple panels.

Candles glow and flicker,

Creating shadows on a mixing board.

The knobs come in all shapes and sizes,

Rectangles and circles assigned to different parts of your body and thoughts.

One panel is dedicated to your moods.

You turn up the volume for peace,

Relaxation,

Safety,

Comfort,

And trust.

You turn down the knobs for concern,

Overthinking,

Doubt,

And worry,

Until they are set to mute.

You gently turn knobs that adjust the comfort of your joints and muscles.

You turn down the volume for your nerves,

Soothing them like a cool balm that helps them settle.

You have all the information from your body that you need right now,

And you encourage it to become quiet.

While grateful for its hard work in keeping you informed and alive,

You let your body know it can stand down.

And like a row of dominoes,

One tipping off the next,

Cells in your body tip you off to sleep.

Revel in the sensations of bliss,

The released tension,

The experience of being loved by yourself.

Of being safe within the walls of your special place for rest.

Shut off from the noise and concerns of the outside world.

The made-up lists and thoughts that make a mind race have drifted away with the kaleidoscope of kites.

All that matters is your serenity.

All that matters are your needs.

Turn up the dials on the mixing board that bring an awareness of the glory at this time of night.

Most of the world is asleep,

And you may rejoin those sleeping souls floating through the dreamy tunnel to a world of respite.

Everything becomes effortless.

Your relaxation,

Your breathing,

The openness of your mind as you welcome deep,

Healing sleep.

Your breath remains your anchor as do these grounding affirmations that appear on the backs of your closed eyelids.

They drift like neon font,

And you reach your hands around these three-dimensional words.

I am at peace.

I am calm.

They change colors from soothing shades of turquoise that remind you of the pool of tranquility to purple hues like the fields of lavender.

At first,

Your fingers slip through these words that act like holograms,

And when your fingers wrap around them,

They become solid within your hands.

I am at peace.

I am calm.

You open each of your hands and let go of the words.

You feel yourself drifting in the darkness as if floating through a starry sky.

You let go and last at peace as you drift down,

Down,

Down to sleep,

Letting go,

Embracing the softness,

The darkness.

And the bliss that you deserve as you let go of my voice and allow the music that follows to soothe you as you fall back to sleep.

It's time to dream away.

It's time to dream away.

You You You You You You You You You You You You You You You You You You You You You You You You You You You You You

Reviews

Thank you for this wonderful meditation to help me sleep. Just what I needed. I'm glad this meditation found me. I am grateful. Hope you have a beautiful day 🙏 ❤️ 🙂

So loving listening to you to get back to sleep thank you for such soothing tales x

Thank you! Definitely helped me get back to sleep 😴🙏🏻💗

Very soothing, I drifted off to sleep. Thank you💓🙏👏

Thankyou! This meditation was so effective I don’t remember it! 🌷✨🙏🏼

This tract did it’s magic & I fell back to sleep- thank you 🙏

As always a treat to my ears. Thank you Michelle. I did drift back into sleep thanks to your soothing, calm and dulcet tones 💫.

Thank you SO much!!! I woke up in the middle of the night completely unable to fall asleep again and this helped. Thank you 🙏🏻🙏🏻🙏🏻🤍🩵🤍🩵✨

Michelle im pretty sure has saved my life. Her soothing voice always works to calm me and make me know that i will be ok. Then zonk.... Im sleeping blissfully again. Shes is truely a Godsend in my life. 💞🙏💞💖

I’m so glad I found this! So beautiful! I fell deep back into sleep 💤 4 straight hours ! I might try this to fall asleep right away and see if I don’t wake up! Thank you 🙏 💫💫💫💫💫bookmarking!

As usual this was another of Michelle's amazing meditations. I fell asleep half way through after tossing and turning due to recovering from a common cold.

I really enjoyed this. I like the creativity and change of tempo or hertz really pulls you in

It worked! Beautiful voice .. lulled back to sleep. Didn’t hear the end and had a good, good sleep! Thanks so much. Blessings.
🙏🏽💚🌞💚🕊️

Fabulous. It totally works getting your back to sleep 💤

Wow, what a voice, Michelle. I tried this one to fall asleep again and it worked. Im gonna keep using it. Thank you so much for your efforts and i hope you have sweet dreams too (:

Exactly as I hoped - I fell asleep again! Thank you

Lovely♾️☯️⚛️⚘️☄️🌚🌙
Thank you kindly❣️✨️
Namaste✨️🙏🏼 🙏🏽

Wonderfully helpful! I didn’t hear the ending, but not only did this help me get back to sleep, but I had an amazing and whimsical dream. Thank you so much Michelle and many Blessings to you. 🕊💖🌟

Very helpful. Took a while, but I did manage to get back into a nice, refreshing sleep. Thank you for sharing this gift with us here. I see you and the light within you. Be well. 🤲🏻💖🤲🏻

Excellent, woke up at 5am, listened to this and slept another 2 hours! Thank you kindly for this practice!🙏🙏🙏🙏🙏🤗🤗🤗🤗🤗