Go Back To Sleep: Guided Meditation For Insomnia

Get back to sleep fast and dream away in this guided sleep meditation and visualization. Insomnia is not just having a hard time falling asleep. Waking up in the middle of the night, or too soon, is another way insomnia presents itself. But don't worry. With this relaxing sleep hypnosis, you will find it easy to relax and seamlessly drift into the best sleep. It's time to dream away.

Transcript

Good evening and welcome to Michelle's Sanctuary.

You are listening to Go Back to Sleep,

A calming sleep meditation and visualization that will guide you back over the bridge to your sleeping life.

I am Michelle,

And as you listen,

You may think of my voice as that of a trusted friend and guide.

You are in safe hands,

And you may trust that by taking this time,

You are doing all you need to do to get back to sleep.

For now,

You may forget about time,

Or concern yourself with how much sleep awaits,

Because this meditation will help you quickly fall into a deeply restorative slumber,

So you will wake up when the time is right to start your day anew,

Refreshed and revitalized.

It's completely normal to awaken in the night,

And sometimes it is easier to fall asleep than it is to stay asleep,

But by finding this meditation,

You are well on your way back to the comforts of your dreams.

You have earned this rest.

You deserve every moment spent in the comforts of your bed and room,

Letting go and surrendering to every thought and sensation that feels good.

Sink back into your bed and wrap your blanket around your body so it comforts you in a gentle hug.

Take in a deep,

Easy breath.

Fill your lungs to their utmost capacity.

So full you could float away like a helium balloon.

Your mouth opens into a great big yawn.

And as you yawn,

You remind your body that it's time to sleep.

And then sigh out your breath and feel heavy when your belly sinks down and you surrender to feeling very tired.

And you go through the sleep-inducing experience again.

Breathe in and let your breath become a big yawn.

And sigh out all your air.

Homer said in the Odyssey,

There is a time for many words,

And there is also a time for sleep.

And now is the time for an Odyssey back to sleep.

Whenever you hear me utter the words,

Right,

You will find that your body eases deeper into a state of relaxation.

It is a cue to your mind to let your guard down and simply trust that all is well.

You are free to use your imagination and let it take flight before you return to the sweetest of dreams.

Let this superpower guide you towards thoughts and visions that soothe you.

It is not needed for worry.

Right now,

I'd like for you to imagine a room that is made hazy by moonbeams that shine through the tall glass windows.

An old-time stereo system basks in the moonlight and has many knobs.

You stand between the two tall speakers and look to find a large knob that is labeled worry.

You grasp it between your fingers and feel the cool,

Solid dial,

And you turn it all the way down,

Down,

Until you feel a gentle click and it turns off completely.

Your attention turns towards the dials labeled peace and bliss and relaxation.

You turn each of these knobs upwards,

Mixing the perfect blend that is right for you.

And as you do,

You feel your body become more relaxed,

Your shoulders draw away from your ears,

Your jaw loosens and all tension is eased.

Your arms and legs are fluid as if floating in water.

The music begins to play from the speakers like a perfect tonic to bring you back to sleep.

You walk to the window and close the thick floor-length curtains that completely black out the moonlight.

You tiptoe towards a plush sofa and lie down,

Sinking into the cushions like you are floating on a cloud.

You feel content yet heavy,

So very heavy and tired.

Your eyes close like heavy sandbags have been placed upon them and you enjoy the gentle darkness.

You inhale and exhale,

Relishing the symphony of peace,

Bliss and relaxation.

Each wave of sound in the deep stillness of this healing room flows like the sapphire waves of the ocean,

Undulating far out at sea like your breath.

You inhale to the utmost capacity of your lungs and then,

Like the ivory crests of a breaking wave,

Your exhale takes over and you let all the air go.

Your breath takes on the easy inhalations and exhalations that from the outside looking in appears to be the breath of someone near sleep.

You float in this special space in between your waking and sleeping life.

The world is much softer and dreamy,

Like an impressionist painting.

Soft pastels and watercolor paints soften the world and your experience in it.

Every part of this moment has a softness to it,

Your breath,

Your muscles,

Your bed,

Your pillows,

The soft rise and fall of your chest and belly,

Feeling so serene,

Feeling so safe and cozy,

In a time and special place just for you.

Nothing is expected of you right now.

The night is for you to be free,

To surrender to the grace and freedom found in nature,

Like a golden autumn leaf floating against the dark backdrop of an indigo blue starry night sky.

It rides on the breeze,

Cascading down towards the mossy earth of a forest floor,

Without a care.

It simply lets go,

Or like an opal and salmon-hued seashell beneath an ebony sky and basking in the moonlight on the satiny wet sand.

The lacy surf comes and goes with the tide,

And so too does the seashell as it surrenders to the water,

Just like the sea surrenders to the gravitational pull of the moon.

The night is for surrender,

For letting go,

It is a natural state to let go,

To float.

You imagine a night skier atop the slopes and beneath the shimmering crescent moon that reflects off the pearly white snow.

You experience the feeling of gliding down the mountain towards the dark,

Quiet valley below,

Where the warmth of a lodge,

The comforts of a fire,

And the softness of a bed all await,

Going with the flow towards the night of sleep that awaits,

Flowing like a raspberry pink water lily in full bloom that floats on the crystal clear surface of a pond at night.

In the silvery white moonlight,

It glides across the gentle ripples of the secluded body of water,

Surrounded by a forest.

The glassy pond is a mirror for the lily pad,

Doubling its beauty on a serene spring night that smells of wildflowers,

And evening dew,

No matter the time or season,

No matter the place.

Beauty and peace exist when you surrender and let go.

You recognize how much more relaxed and tired you feel than when this journey first began.

And we may begin to explore the sensations in your body as we run a scan from head to toe.

Imagine you are surrounded by a glittering light as if the indigo night sky,

Set aglow by the infinite stars,

Has turned into a soporific beam.

The magical light starts at the crown of your head like a gentle scalp massage that causes your head to feel warm and tingling.

It travels over your face,

Which is now soft like warm candle wax.

Your jaw releases,

And your eyelids feel as if small,

Cool beanbags have been placed upon them right now.

The indigo star-filled light glosses over your shoulders and arms.

It releases all tension you may be holding in your joints and neck.

It washes over your heart center and ribs and torso,

Covering you like a warm sheet that has been dried on a clothesline in the midday sun.

The light travels down your spine,

And one by one,

Your vertebrae sink into the bed like individual pearls of a necklace being carefully placed into a velvet-lined box.

The light travels to your hips and legs,

Your knees and your feet,

And they sink down into the bed,

Surrendering.

For tonight's theme is to surrender.

Your only task is to let go and to feel good right now.

You are feeling so tired,

And you are shutting down for the night.

Waking in the night was simply a false start that may now be forgotten.

In the state of peace and ease and serenity,

You have taken over the control center of your mind,

And you may now tell any cells or nerves or places in your body that may still be alert that it is time to stand down.

You visualize each cell as a villager,

Who you gently remind that they are now on holiday,

That it is time to stand down and enjoy a night of rest.

One by one,

You inform each villager and watch as they retreat to the comforts of their cottages and homes,

To their apartments and condos,

To their bungalows and camping tents.

Wherever they may be in the world that is you,

It is time for them to rest,

To surrender,

To take the night off,

And to escape to the sanctuary of their soft,

Cozy beds.

You find that they have all settled in and should a thought tell you otherwise,

You may also guide that thought towards a cozy bed where it may go to sleep as well.

You are drifting closer towards a reverie,

Floating into the perfect cycle of sleep.

You feel bliss merely because this is a nice sensation.

Even if you find yourself pretending,

The body begins to believe that all is well 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.

And in this bath of contentment and relaxing state,

You may return to sleep.

You look forward to revisiting sleep in the same way you may find yourself looking forward to the next chapter of a book,

Or the next episode of a show,

To a favorite vacation place that you have visited many times.

You connect with the same memorable feeling as you begin to return to sleep.

You inhale and exhale,

Letting go,

Drifting deeper and deeper down,

Right now.

You find yourself wandering through a dark green forest.

The forest floor is covered in pea-green moss that is a soft carpet beneath your bare feet.

You sink into it with each step.

All life in the forest has gone to sleep for the night.

There is a gentle soothing breeze that rustles the verdant leaves and the long needles of the evergreen trees.

With each step,

You feel like you are floating above the earth.

In between a memory and a dream,

You are guided by the light of the moon that streams through the branches of the lush forest.

You walk towards a sacred stream that you can hear babbling in the near distance.

The stream is the boundary that flows between your waking and sleeping life.

And legend has it that when you walk across the footbridge to the other side,

You will enter the world of your sleeping life.

You are so tired with each step.

Your body feels as heavy as the chunks and thick roots of the trees that surround you.

Yet you continue walking through an enchanted mist that rises above the sweet-smelling forest floor.

The sounds of the legendary stream become louder and you know you are on the right track.

One step at a time.

One deep,

Healing breath of the fragrant night air at a time.

Inhaling and exhaling cool,

Misty air.

And then you see the fresh flowing water.

It is silvery blue and ripples like a metallic silk scarf billowing on the night air.

You walk to the stony beach of the shore and feel the smooth,

Cold rocks hit the pressure points of your bare feet.

They massage you as you continue to follow the stream towards the bridge.

And then you see the gleaming white bridge.

It is covered in the same star-filled indigo light that cascaded over your body.

The closer you get to the bridge,

You feel your body tingling once again.

And you are surrounded by an aura of the magical light as well.

Like a gentle undertow,

You are pulled towards the bridge.

Your feet step on the slick surface and you glide across it.

Feeling yourself become more and more tired with each step.

Letting go.

Drifting towards sleep.

Letting go of my voice.

Sinking down,

Down,

Down.

Crossing over this bridge,

You are in between worlds and feel yourself being nurtured in the safety of a bed.

You are being comforted and put to bed by someone who loves you very much.

By someone who wants you to be as happy and at peace as you do.

You feel the gentle touch of fingers gracing your forehead and tugging your hair back.

You feel that you are home.

Sweet home where it is safe to rest.

Your breathing is like the breathing of a person who is in the deepest slumber.

No matter how many hours of sleep await you,

They will be enough to offer the respite and recovery you need to start a new day.

To fade into the night and to drift into a world of dreams.

In the nights to come,

You will find the rhythm of sleep comes to you with ease and even if awoken,

It becomes easier and easier to get back to sleep.

I am going to count you back to sleep so you may finish the rest of your slumber and surrender to the peace you most deserve right now.

4.

.

.

3.

.

.

2.

.

.

1.

.

.

Finding ease.

Finding rest.

Finding respite.

Finding your way back to sleep.

It's time to dream away.

Good night.

Reviews

I achieved my goal to fall back asleep within minutes and stayed asleep for 4 more hours.

After being interrupted by my husbands snoring, this made me fall asleep within minutes thank you! 🙏🏼

Worked beautifully. Fell back asleep and stayed asleep. 🙏🙏

First time in a long time that I was able to get a good nights sleep. Will definitely listen to this one again. Thanks

Successful in sending me back to sleep. Michelle's Sanctuary is playing a major role in improving my sleep.

It did the trick, helped me right back to sleep. Thank you! I will bookmark this.

Slowly my mind and body settled down to return to sleep. Your soothing voice and words, as always, worked its magic. Much gratitude, Michelle!🙏🥱❤😴🙏

Thank you so much, I've never once heard the end of this meditation awake.

Thank you! I’m such a terrible sleeper…your voice, words helped me get back to sleep. I was able to wake up naturally…slightly after the time my alarm usually goes off.

Effective and soothing. I fell back to sleep easily. 😴

I listen to you every night and this one is one of my favourites. You are incredibly talented in one you do.

Lovely voice, fell asleep halfway thru. Thank you 🙏

I was hypnotised back to sleep 💫

Thank you - this was amazing !

Helped me to fall back asleep after waking at 4 am.

Wonderful! I fell asleep quickly and slept for 6.5 hours! First time I have slept that long for ages! Thank you kindly for this practice. 🙏🤗👍

Pretty awesome relaxation techniques. I awaken often through the night to tend to my aging dog (who no longer sleeps all night long). Its nice to have aids to return to sleep after 2am potty breaks.
Thanks!

Thank you 🙏 I love many of your sleep stories and meditations. I'm in and out of insomnia and this one really worked for me ✨💚🌿

Great meditation for insomnia: really helped me go back to sleep

I dozed off, in and out of sleep after 4:30 am wake up. I don’t remember anything specific except the invitation to get cozy. 😊

Was a nice calm meditation AB’s it worked to help me shop