Tranquil Dreams | Restorative Sleep Meditation For Deep Rest

A sleep meditation with as many different affirmations to guide you to rest in gratitude and fall deliciously asleep. You will probably fall asleep much earlier because of the rhythm of the changing phrases and music.

I wish you that this form of mindfulness will bring you the peace you seek. Have a wonderful rest and sleep well.

Paola

Royalty-free music Chris Collins

Transcript

Never listen to recordings like these while driving or using machinery.

Only listen in a safe environment.

Welcome to this sleep meditation which focuses on relaxing and falling asleep easily in gratitude.

My name is Paola Bissou and I'm pleased to guide you through a variety of different affirmations to help you do just that.

But first,

This meditation begins with a relaxation in which you turn more and more inwards,

Which makes it so much easier to surrender to relaxation and drift off unnoticed and eventually fall asleep.

Lie down as comfortably as you can.

Close your eyes and breathe deeply in.

Quietly inhale for four counts and then exhale for six counts.

Just pay attention to your breathing.

Breathe in four counts and out six counts.

Just let your breathing calm you and become aware of how beautiful and rewarding it is to be there with your full attention,

Which makes it so easy to turn more and more inwards and get in touch with yourself.

Just breathe four counts in and six counts out.

At your own pace.

Relaxing deeper with each exhale.

And feel after each exhale,

During the little natural pause before you automatically inhale again,

How your body becomes heavier and surrenders to the promise of rest.

While you lie here relaxed,

You are releasing the tensions of the day.

Each breath brings you closer to the promise of deep peace.

Breathe in.

And notice how your body gently sinks into the softness on which you lie,

Like a leaf descending into still water,

Blissful unwinding,

Like floating into sleep.

In this stillness,

This feeling of delicious drifting away,

Repeat the following words to yourself.

I let go.

I trust my dedication to come to rest.

Tomorrow's day looks promising,

But now I can rest and sleep wonderfully.

I let go.

I trust my dedication to come to rest.

Tomorrow's day looks promising.

But now I can rest and sleep wonderfully.

While remaining aware of your breathing,

Breathe in a little deeper through your nose.

And out through your nose or mouth,

Whatever you feel most comfortable with.

You just let your breath be as it is,

Without any judgement.

And as you inhale,

Feel the air filling your lungs and then slowly flowing out again.

Your breath is your anchor for reaching deep peace.

In the rhythm created earlier,

Inhale for four counts,

Hold the breath for a moment and then exhale in six counts.

And with each exhalation,

Release all the tension from your body.

With each long exhalation,

You become calmer and calmer.

And the extraordinary thing is that you can become aware of the feelings of the sensations that your breathing is creating in your body.

Feel the coolness of the air as it enters your nose.

And the warmth of the air as it escapes.

You can briefly put a hand in front of your mouth or nose to feel this warmth.

Breathe in cool air for four counts.

And slowly exhale warm air for six counts.

Just being aware for a moment in silence of this simple contrast.

This simple contrast which invites you to focus fully on the now.

On the now,

The present moment.

What is happening now.

Just as you can notice the sensations of cool and warm air,

You can also be in touch with your abdominal breathing.

Please place both hands equally gently on your abdomen.

Breathe in and notice as if it were a small miracle.

Feel how your abdomen slowly rises and falls.

Breathe in.

And then,

As you breathe out,

Notice how your abdomen steadily descends back to its neutral position.

For the next few breaths,

Imagine this inhalation and exhalation sending a generous wave of calm through your entire body as your hands pop on your belly.

Let your hands fall quietly along your body again.

And notice how that feels.

And how much more at peace you are.

How far you've come,

Lying here in silence with your eyes closed.

And now,

I ask you to imagine this,

That your inhalation is a bright,

Calming light,

That with each inhale your body is filling with calm and peace.

And as you exhale,

Imagine that all tension and worry are leaving your body,

Being taken away while you breathe out.

As if,

By itself,

Your breathing has slowed and softened,

And you breathe in a relaxed rhythm,

Your natural pace,

As your body becomes more limp and heavier,

Surrendering to gravity.

And you within yourself,

In silence,

Repeat the following words.

I breathe in peace.

I'm here in the stillness,

In peace with myself.

I breathe in peace.

I'm here in the stillness,

In peace with myself.

And to deepen your relaxation just a little bit further,

I ask you to imagine that you are at the top of a beautiful staircase.

The banister is of dark wood and richly decorated with extraordinary figures carved into the wood.

And on the steps there is a thick and soft carpet that looks tempting and invites you to tread it with your bare feet.

And you do,

Knowing that each of the ten steps you descend will bring you more relaxation and peace.

And while you descend,

I count down for you to lead you to the promise of peace and relaxation.

You lift your foot slightly and take the first step on ten.

The first step that takes you down,

All the way down,

To your deepest relaxation ever.

Nine.

And your bare foot touches the next soft steps.

And that softness spreads through your whole being,

Making it so easy to let yourself sink further into this relaxed state.

Eight.

And you go on,

Further and further in confidence.

Seven.

And six.

The high,

Vile carpet feels wonderful,

Caressing the soles of your feet.

And five.

And four.

All the way down,

The relaxation increasing all the time as you surrender and let go.

Six.

Standing in front of a large blue velvet curtain,

Which automatically opens to either side,

Revealing the most enticing canopy bed you've ever seen.

And you move towards it to snuggle up and become one with its softness.

And you feel how deliciously you sink into it and what a warm support it offers you.

As you lie here,

With your eyes closed,

And it seems that your eyelids are like soft,

Warm blankets covering your eyes,

Giving you the opportunity to surrender and sway with the words that come.

All the affirmations that carry you along in the silence.

Along with rest and all kinds of gratitude.

And the invitation to rest,

To recover in dreams and sleep.

The invitation to rest,

To recuperate in dreams and sleep.

Just lie back.

Let yourself go.

Let yourself float on the waves of words.

I let go of today and embrace the peace of the night.

Everything I could do,

I've done to the best of my ability.

For now,

I've nothing more to prove.

It's wisdom to let go and rest in relaxation.

My dear body deserves to unwind.

For the day is over,

Already past.

I can now surrender to rest and relaxation.

New opportunities and possibilities will present themselves tomorrow,

But for now,

I'm letting go.

I'm confident that all will unfold as intended.

I can and will stop worrying and enjoy the stillness within.

I'm grateful for what I've done and that's enough.

It's safe,

Perfectly safe and permissible to let go of the day.

I am not my work or my tasks.

I'm much more than what I do.

The night gives me space to recharge and brings new energy.

Here and now,

There's all the space to let go of control.

I can rest now.

My thoughts are allowed to settle and then drift away.

Whatever is left on my to-do list can wait until tomorrow.

I give myself every possible permission to rest.

My well-being and health are more important than any list.

It's perfectly fine to do nothing at all.

I let go of worries the night and others take care of themselves.

Each exhalation brings relief and helps me to leave everything behind.

I am enough,

Just as I am.

If anyone deserves to unwind,

It's me.

Rest is a gift I give myself with love.

I'm confident that tomorrow I will be full of energy and strength.

I can let my thoughts flow and be in touch with my body and how it feels.

With each exhalation I let the tension flow out of my body.

My time for rest and sleep is sacred to me and I protect it for myself.

I leave all my worries to the universe and release them now.

I am safe and feel safe and cherished in this moment.

This is how I end the day,

Out of love for myself.

The events of the past few hours do not define who I am.

I am human,

Aware that perfection is an illusion.

I choose to breathe in and out here in peace.

The silence of the night envelops me.

Everything important will be found again tomorrow.

I can and do stop my thoughts and it feels wonderful.

I'm really proud of what I've achieved,

Of all the small and big successes.

It's human to make mistakes and I forgive myself completely.

Both my body and my mind need rest to thrive.

I dissolve into the rich stillness of this moment.

I have every right to let go of what has lost its meaning for me.

My energy increases as I recharge in the peace of sleep.

Answers come to me naturally as I dwell in ordinary being.

The past is past,

Is behind me,

I am in the now.

The awkwardness may be over,

I look back on it as a learning moment.

The night brings me silence and in that silence I heal.

It's wonderful that my thoughts are slowing down,

The rush has given way to a gentle slumber.

I deserve to sleep in peace.

I can honestly say that I've done enough,

That I've done what I can.

Each exhalation helps me sink deeper.

My body finds the peace it needs.

In this inner stillness I choose to be calm and peaceful.

I am grateful for all the small and beautiful things that the past few hours have brought me.

Expectations are there to be let go of.

I lie here in freedom,

Completely free of pressure.

Being kind to myself is a great thing.

Each beginning of each night offers a new beginning to relax.

My thoughts are allowed to slow down and come to rest in a slow stream.

I give myself permission to be completely carefree.

Here,

Now,

There is all the space I need to recharge.

The night protects me as I allow myself to sleep.

Drift off.

My muscles relax more.

My mind becomes calmer.

And I'm proud of what I've done,

Whatever the outcome,

I've done it.

I am complete,

Just as I am.

I let go of control and trust the flow of life.

Resting is the ultimate act of self-love.

I choose to let any self-judgment melt away.

After a day of giving,

I deserve to rest.

When I sleep,

My body and mind heal.

Slowing down is totally okay.

Lying still and enjoying the silence.

I am at peace with the events of the last 24 hours.

Each breath brings me closer to deep calm.

I can park my worries because usually things resolve themselves.

I trust in the promise of each opportunity that presents itself.

My thoughts are allowed to sleep too and I cover them with a blanket of softness.

What I have done and can do is really enough.

I leave my fear to the night and go to sleep.

I can and may now enjoy my calm mind and silence.

My heart is filled with the peace and stillness of the night.

I give myself every possible permission to let things be.

I know deeply that my dreams are a safe place for me to recover.

My body becomes heavier and heavier through relaxation and my mind becomes lighter and lighter.

I am grateful for another night of peace.

All I have to do to fall asleep is breathe and let go.

So completely balanced and connected to the promise of rest and peace.

The universe takes care of me.

Sleep is important to me and I choose to surrender.

To surrender and the knowledge that if I step back everything will be fine.

Everything that is too much I have put aside.

I am one with harmony and with stillness.

I am content and satisfied with my choice of inner peace and relaxation.

All that is past is past and I welcome sleep.

Because of everything I have already let go of I am light as a feather,

Hardly weighing anything.

My breath takes me into a blissful stillness.

I feel peaceful,

Calm and secure in my own company.

I deserve to relax deeply.

I surrender myself to the peace of the night.

My body relaxes on a deeper level.

And my breathing becomes soft,

Calm and even.

I notice that all my muscles are soft and relaxed.

My mind is calm and at peace.

All my thoughts have melted away,

Far away from here.

A warm,

Sweet,

Undulating energy flows through my body.

My body and mind are attuned to the peace that vibrates here.

The bed in which I lie is a safe haven of relaxation.

I give my body,

My temple,

The rest and love it deserves.

I am aware of the peace and comfort that's here now.

I am fully worthy of deep and complete rest.

Good,

Good enough,

Just as I am.

And also because of this,

Or precisely because of this,

I give myself every possible permission to let go completely and fall deliciously asleep.

For sleep is the ultimate act of self-love.

I'm a loving being who deserves to rest.

And in doing so,

I release all tension and criticism of myself.

For I fully accept myself and am happy with who I am.

In which I am at peace with myself and with life as I live it.

Where I consciously choose to treat myself with love.

Knowing that sleep restores my body and mind with love and care.

Knowing that here,

In the stillness of the night,

I will sleep safe and secure.

My sleep and rest are sacred to me.

I notice how safe I feel while I sink into dreams.

Where the night takes me in its arms with warmth and softness.

So safe that I can leave everything behind and relax.

This space,

This room,

This bed,

This warmth gives me peace.

This bed carries me and lets me feel the energy that sleep brings.

As if it is protecting me and I'm surrounded by positively charged energy.

Surrounded and protected by peace and love.

Completely safe,

Safe in the here and now.

Where I can trust my own strength and the power of my body to repair itself.

Where I can fully surrender to drifting off to sleep.

Where my body recovers and recharges.

And my mind can relax because all is well just the way it is.

And I drift away in harmony with the natural cycle that sleep offers me.

Knowing that all sorts of things fall into place as I rest.

Letting go of everything,

The rush has given way to slowing down.

So that I can recover in all my dreams.

For I believe that what I need will be there tomorrow.

Where I am at peace and in sync with the flow,

The flow of life.

As my body heals itself while I dream sweet dreams.

And I am recharging and my energy levels are replenishing.

Every fibre,

Every cell in my body is refreshed by this extended moment of rest.

And my mind too becomes clear and fresh again as I sink into sleep.

In which all my lucid dreams bring me inspiration and strength.

Blissful sleep,

My sleep feeds my soul with renewed energy.

So that I can face tomorrow with renewed faith and strength.

As my body relaxes and regenerates.

And by resting and sleeping I give my mind and body a chance to recover.

To recover as I sleep in balance and harmony.

To make room for what is to come.

Making room for each new opportunity to grow.

Making space for the promise of a new beginning.

Where all my dreams prepare me for another loving day.

When I will be there rising with clarity and purpose.

And with energy to achieve what I reach for.

With confidence in what tomorrow brings and sleep now.

To welcome tomorrow with an open heart.

Where dreams feed me with the courage to shine like a star.

A shining star that knows every moment is full of possibility and joy.

A shining star that knows in every moment you can always respond.

By choosing to be fully present in the stillness,

The peace that this moment brings.

Where my breath is my anchor in the now.

I found my body surrendering to gravity and my mind surrendering to the light.

Each exhalation took me deeper and deeper into relaxation.

And the night unfolds and envelops me and I let myself sink into it.

For I am exactly where I need to be.

My heart beating softly in harmony with the silence of the night.

Where I am connected to the silence,

The delicious stillness.

And I am grateful for the deep peace and love that surrounds me.

In which I seem to be floating on a gentle calm sea.

While a warm blanket of calm covers me.

And the peaceful starry sky fills my dreams with dreams.

Carried by downy clouds called relaxation.

Walking through the tranquil garden that sleep offers.

Breathing the soothing light of the moon.

Surrounded by the sea of silence.

Eternal silence.

Where every breath carries you and sinks you further into sleep and peace.

And you drift further and further away.

And dreams show you the way to love,

Peace and love.