Sleep Soundly

This meditation is to prepare you for a restorative and sound nights sleep. It uses your breath to relax the body, still the mind, calm your heart and your nervous system. Followed by a rotation of body awareness to drift into a peaceful sleep.

Transcript

This is a practice to lead you into restorative,

Peaceful and deep night sleep.

Make sure you're comfortable and warm in your bed and make any final adjustments.

Is there anything that could make you even 5% more comfortable?

If so,

Do this now.

When you're ready,

Close down the eyes and connect to your breath.

Let the focus of the breath be in the belly,

With relatively little movement of the chest.

Breathe deeply and allow the breath to slow down.

This signals to the body and the mind that in this moment everything is okay and that it's safe to rest now.

It's time to leave the day and the world behind.

Settle into the simplicity of breathing.

Set the intention to have a restful,

Healing and peaceful sleep.

On your next inhale,

Hold the breath and contract all the muscles in the body through the arms,

Legs,

Feet,

Hands into fists,

Face,

Back and belly.

Tighten through the entire body and then on the exhale release everything.

Let go of all tension and notice the sense of relaxation that comes over you.

Do this two more times.

Squeeze everything tightly and then let it all go with a full exhale.

As though you bring all the tension to the surface on the contraction,

Then a full breath out,

Relax everything with a sense of letting go.

Then bring the focus back to the breath in the belly again.

Each breath in helps you to go inward and nurtures the body.

Each exhale you can allow the body and the mind to let go just a little bit more.

Each breath in brings a sense of nurture and healing to the body.

Each exhale allows you to relax and let go.

Invite any tension you may still hold to begin to melt away.

Know that you are fully supported in this moment.

Begin to shape your breath by extending your exhalation.

Breathe in for a count of four and out for a count of eight.

Shape your breath into a rhythm,

In for four and out for eight.

Then begin to hold the breath at the top of the inhalation for a count of seven.

Breathe in for four.

Hold for seven.

Breathe out for eight.

This brings the body into balance and a state of relaxation.

It soothes the heart and calms the mind for deep rest.

Continue the pattern.

Each breath nurtures the body.

Calms the nervous system and the mind.

Gradually allow the breath to return to its own natural rhythm.

Let it be effortless in the body and be aware that in this moment you are completely supported as if the body is being drawn down into the earth,

Any tension melting away.

Relax the facial muscles.

Eyes are sinking down away from the eyelids.

Teeth slightly parted which will release any tension in the jaw.

The tongue softens and widens.

Arms and legs are relaxed.

Hands and fingers soft.

Feet soft.

Belly releases.

All the internal organs resting.

The whole body relaxes.

Be aware of yourself letting go of all resistance.

You are moving into deep rest.

You will now begin a rotation of body awareness.

All you need to do is bring your awareness to each part of the body as I say it.

We will begin on the right side of the body.

Right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Back of the hand.

Palm of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Right side of the rib cage.

Right waist.

Hip.

Thigh.

Knee.

Lower leg.

Ankle.

Top of the foot.

Soul of the foot.

Right big toe.

Second toe.

Fourth toe.

Fifth toe.

The whole right side of the body.

Awareness moves to the left side of the body.

Left hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Back of the hand.

Palm of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Left side of the rib cage.

Left waist.

Hip.

Thigh.

Knee.

Lower leg.

Ankle.

Top of the foot.

Soul of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The whole left side of the body.

Awareness moves to the back of the body.

Back of the right heel.

Back of the left heel.

Back of the right leg.

Back of the left leg.

Right buttock.

Left buttock.

Right side of the back.

Left side of the back.

The entire spine.

Back of the right arm.

Back of the left arm.

And back of the head.

The whole back of the body.

Awareness moves to the front.

Crown of the head.

Forehead.

Right eyebrow.

Left eyebrow.

The center of the eyebrows.

Right eye.

Left eye.

Right nostril.

Left nostril.

The whole nose.

Upper lip.

Lower lip.

Both lips together.

Throat center.

Right side of the chest.

Left side of the chest.

Heart center.

Breathe into the heart center for a few breaths.

Top of the right arm.

Top of the left arm.

Navel.

Upper abdomen.

And lower abdomen.

Top of the right leg.

Top of the left leg.

Top of the right foot.

And the left foot.

The entire front of the body.

The whole body together.

The whole body together.

The whole body together.

Awareness now moves back to the breath.

Let the breath flow in the perfect rhythm for this moment.

Continue to let go with each exhalation.

As if you drop down a layer with each breath.

You let go of time and space.

Your body begins to dissolve into a weightlessness and a lightness.

Thoughts dissolve.

Each exhale you let go of form.

Everything dissolving.

You now drift off into a restorative,

Peaceful and deep sleep.

Thank you for watching.

Reviews

Peaceful and effective.

A great meditation to release tension and relax for sleep. I was asleep before the end. Thank you for this practice 🙏

Sent me to sleep in about five minutes. Thank you!

Excellent relaxing and beautiful 😍 voice inspiring sleep 😴

Loved this so much!
THANK YOU for sharing your gift.

Very soothing sent me off into a deep refreshing sleep 😴😴

Great - really effective for relaxing (after a stressful day) & sinking into sleep…

Excellent; exactly what i was looking for; certainly very helpful for anyone, from beginner to seasoned professional 🏆

Wonderful Meditation for calming "monkey mind" and take the good rest

Lovely calming way to end the day. Thank you. 🙏🏻

So very calming, thankyou

Hi Sacha! Once again your meditation resonates within me to achieve the desired outcome. Your voice is so calming and has such clarity. Thank you so much. 🙏

Beautiful! Soothing voice, nicely guided. It’s a gem Thanks Sacha 🙏💖

This would definitely help me to fall asleep Thanxx😃💤🌹

Lovely meditation 🙏🌺🌹🌸

I had a great nights sleep after doing this meditation. Thank you 😊

Ahhhh.💤🙏🏼 Slept well! I recommend this to anyone in need of sleep. Thankful I found this . Blessings ~~💜 ~~

Soooooo good. So thorough. So helpful. Thank you.

Love it, love it, love it! Thank you so very much! I’ve had significant improvement in my sleep ❤️

Effective and relaxing 😇