For the Best Sleep Ever, Meditate in Bed!

In your pajamas, snuggle up to listen in bed: moving through breath, entering the now, heart nourishing dream garden visualization, & finally ASMR and mantra. Music by Lucciana Costa.

Transcript

Welcome to your sleeping time.

You may fall asleep during this meditation and that's okay.

Focus on my voice and also on the silence between words.

Then by deepening and slowing your breath,

Your breath is the conductor of the orchestra of your being.

By slowing and deepening your breath,

You're allowing your entire being to know all is well and it's okay to relax.

For the next two minutes,

Deepen and slow your breath.

I will mind the time so you can let go of time.

I'll ring a bell each minute.

I want you to sleep.

Once you already know your desires and all the dinner please mark your answer whose going to you.

Nothing to do right now,

Just breathing.

And now in the last minute of your breathing meditation,

Challenge your lungs to breathe Set your intention to allow your breath to be deep and slow throughout the rest of your meditation and your sleep.

Your breath deep and slow.

Enter this now for sleep.

Attracting this right now means allowing your experiences to be over.

Let your day go.

Let your experiences go.

No need to think and rethink right now.

This is your time for letting go.

Let go of the past.

Drop it like a heavy bag.

Let go of thoughts about the future.

Let go of speculations,

Worries,

To-do lists.

This is the time for letting go.

Letting go of desires.

Letting go of wants.

There will be time tomorrow to pursue all of your ambitions.

Now is the time for resting.

Now is the time for letting go.

Your breath deep and slow.

Enter the now.

Notice how you feel right now.

Become aware of how safe you are in this moment.

Become aware of how cozy and warm you are right now.

Notice the sensation of blankets.

Feel your pajamas against your skin.

Feel air entering your lungs as you breathe,

Merging with your being,

Nourishing your blood and your entire being.

Your breath deep and slow.

Feel your heart beating,

Your blood flowing.

Shift your focus into your feet.

Notice how they feel.

Wiggle your toes.

Listen to each toe.

Take a moment to notice how your feet feel.

If there's tension in your feet,

Consciously relax,

Let it go.

And please give your feet gratitude for all they do for you,

Carrying you all over this world,

Obeying your every command.

Thank them.

Shift your focus into your legs and hips.

Notice what you feel right now.

Even if there's tension in your legs and hips,

Let it go.

Consciously relax.

Suspending all criticism,

Give your legs and hips gratitude.

Thank them for all they do for you,

Carrying you around,

Obeying every command,

Giving you mobility.

Thank them.

Shift your focus to your belly,

Chest and back.

Notice how you feel right now.

And if you're holding tension in your belly,

Chest or back,

Consciously let it go.

Relax.

Suspending all criticism,

Thank your belly,

Chest and back for stability,

Mobility,

Nourishment.

Thank your heart for beating.

Even while you sleep,

Your heart beats for you.

Give your belly,

Chest and back gratitude.

Shift your focus to your shoulders,

Arms and hands.

Notice how your shoulders,

Arms and hands feel right now.

Take your breath deep and slow.

If there's tension in your shoulders,

Arms or hands,

Consciously let it go.

Relax.

And now thank your shoulders,

Arms and hands for all they do for you,

Allowing you to embrace the ones you love,

To navigate this world.

Thank your shoulders,

Arms and hands.

Shift your focus to your neck and head.

With your eyes closed,

Forget your face,

Forget your appearance and notice what you feel in your neck and head.

And if you're holding tension in your neck or head,

Consciously let it go.

Give special attention to the area between your eyebrows and allow it to open like a flower blossoming.

As you relax all of the muscles in your neck and head.

And now thank them.

Thank your neck and head for allowing you to communicate,

To be nourished,

To process.

Thank them.

And now bring your focus to your entire being,

Head to toe and the energy field beyond.

Focusing on what you feel right now.

Just listening.

Take a breath deep and slow.

If there's any tension left in your being,

Consciously let it go.

This is your time to relax.

Thank you.

As you breathe deep and slow,

Remember to focus on the sound of my voice as well as the silences between words.

Open a beautiful golden gate and visualize yourself there at the gate with a golden key in your hand.

It's a perfect fit as you slip it into the keyhole.

The garden gate opens and you enter your dream garden.

It is dark but illuminated by cool white moonlight and starlight.

You notice your garden is full of your favorite flowers.

You breathe deeply and slowly,

Filling your being with lovely fragrance.

You notice a bench illuminated by moon glow and you sit upon it,

Resting and calm.

At your feet you notice a bubbling brook and you dip your feet into the wetness.

It is warm and the bubbles soothe your feet,

Massaging and relaxing them.

You feel your nerves open and soothed and your feet feel like a blooming flower so open and relaxed.

Your breath deep and slow.

In your garden you see a statue.

It's a statue of someone whose presence settles your heart and opens it with love.

It is someone who loves you.

It may be a spiritual leader,

A friend,

A pet,

A family member,

A lover.

Be specific and know who it is now.

Hear their voice say,

I love you.

I want for you to have peace,

Happiness,

And a good night's sleep.

I love you very much.

Feel your heart warm,

Open,

And liquid.

And feel your heart open,

Calm,

And settled.

The love you feel stays with you always.

It's yours always in you to nourish your heart.

Hear your loved one again say,

I love you.

I want for you to have peace,

Happiness,

And a good night's sleep.

I love you very much.

Shift your focus to your heart energy,

Not the muscle,

But the energy,

The life force that moves the muscle.

Listen to that energy.

Your heart beats for you,

Working for you even as you sleep.

It's so devoted to you.

It supports you unconditionally,

Empowering every choice you make,

Every minute of every hour.

It loves you unconditionally.

It loves you not for anything you've accomplished,

But just for being the way you might love a puppy,

Kitten,

Or baby.

Feel the love of your heart.

You are adorable,

Beautiful,

Lovable,

Just as you are.

You are enough.

You are complete.

From your heart,

Visualize a pinkish red cloud emerge.

It floats above you.

This cloud is full of love for you,

Devotion.

Embrace an energetic rain,

Gently bathing your entire being in love,

Approval,

And devotion.

Allow this energetic rain to nourish and love every fiber of your being,

Washing away all doubt or worry.

Allow this rain to continue all night long,

Nourishing and loving all that you are.

You might drift off to sleep during this meditation,

And that's okay.

Your breath,

Deep and slow,

As you listen to the sound of my voice and the silence between words,

You'll notice my voice becomes quieter and quieter and that's all right.

Even if you can't make out every word,

Just listen to the quiet sound.

Visualize yourself resting on the warm sand of a seashore.

You're perfectly safe here.

Feel the moonlight and glistening starlight caressing your skin.

You're close enough to the sea that the little waves touch your toes,

The water is warm,

And the little waves are gentle as they tenderly wash your feet like warm hands massaging away stress,

Worry,

And tension.

The gentle waves of the whispering sea are warm as they tenderly wash your ankles and calves,

Washing away stress,

Worry,

And tension.

The gentle waves of the whispering sea are warm as they tenderly wash your hips,

Belly,

Back,

And chest,

Washing away stress,

Worry,

And tension.

The gentle waves of the whispering sea are warm as they tenderly wash your shoulders,

Arms,

And hands,

Washing away stress,

Worry,

And tension.

The gentle waves of the whispering sea are warm as they tenderly wash your neck and head,

Washing away stress,

Worry,

And tension.

Your skin soaks in the nourishing starlight and moonlight,

Relaxing every nerve.

The starlight and moonlight soak into every muscle,

Nourishing and relaxing you deeply.

The starlight and the moonlight soak into your bones,

Nourishing and relaxing you deeply.

The starlight and the moonlight nourish every cell as you rest.

You are now floating on the surface of the whispering sea.

The water glistens in moon glow and starlight as the sleeping sea gently rocks your sleeping cell.

You are now floating on the surface of the whispering sea.

The water glistens in moon glow and starlight as the sleeping sea gently rocks your sleeping cell.

You are now floating on the surface of the whispering sea.

The water glistens in moon glow and starlight as the sleeping sea gently rocks your sleeping cell.

You are now floating on the surface of the whispering sea.

The water glistens in moon glow and starlight as the sleeping sea gently rocks your sleeping cell.

You are now floating on the surface of the whispering sea.

The water glistens in moon glow and starlight as the sleeping sea gently rocks your sleeping cell.

You are now floating on the surface of the whispering sea.

The water glistens in moon glow and starlight as the sleeping sea gently rocks your sleeping cell.

You are now floating on the surface of the whispering sea.

The water glistens in moon glow and starlight as the sleeping sea gently rocks your sleeping cell.

Reviews

That’s. I will listen again! I fell asleep which is why I listened to you!!!!💤💤💤

Amazing. Helped me drift into a deep sleep. Felt so good afterwards.

Your voice is like the nectar of a Goddess. Gratitude for assisting me to have a more peaceful sleep at night 🕉💜✨💫

Never hear the end of it. Usually asleep after 10 minutes!

Hi Olivia
Thanks for such a lovely calming meditation

Was nearly put off by previous review just goes to show we are all different! I luv this- it is different with the changing music and volumes BUT it relaxes me and helps me to drift off HOWEVER the best thing is it somehow has me waking up feeling great. Thanks

Sweet. Thank you!

This was amazing. Such a powerfully soft and gentle voice. Beautiful. Thank you 🙏

Soothing. Helps me to fall asleep. Thank you.

Woa, I felt asleep in the middle of the mediation and woke up feeling refreshed! And I only slept less than 4 hours!

Many Thanks and blessings to you for this wonderful meditation for sleeping. It works like a charm❣️😴 💤

I especially love this. Her voice soothes me...

Wonderfully relaxing 😌

2 min and I was out lol

Hot tub + this meditation + heating pad will = a heavenly peaceful good night sleep

So relaxing was flat out asleep after this

2 glases of red wine warm bath and cup of camomile tea with this session really works wonders 👍

It worked ??? I was asleep before it ended.