Guided Sleep Meditation For Insomnia

Drift off into a deep, uninterrupted slumber and quiet your racing nighttime thoughts. In this special listener-requested sleep track—created in collaboration with a listener whose physician husband treats insomnia—Chopra-certified meditation teacher Sasha Patil guides you into a restorative, stress-releasing sleep state. Designed specifically for restless minds struggling to turn off late-night to-do lists, this practice uses a somatic tense-and-release progressive muscle body scan to melt away physical tension before floating you into a soothing cloud and calm ocean visualization. Reflect on showing up as your highest self today, gently program tomorrow’s success, and drift effortlessly into dreamland with complete peace.

Transcript

Hello, Hello, And welcome back. Hello, Hello, And welcome back to another episode of the Visualize Meditations podcast. It's your gal pal, Sasha. So today's meditation is actually one that was a listener request, And it's all around sleep and all around being able to fall asleep. So if you're listening to this or watching this, It's probably because you're needing to fall asleep and stay asleep and deal with all those beautiful things. So I'm really excited to be getting into this. This is something that's in collaboration with Listener where her husband is actually a physician and he deals with a lot of people who have insomnia. Will be getting through today and just allowing yourself to get into a meditative sleep state sometimes i struggle to sleep and if i'm struggling to sleep it's typically because my mind is going in circles and is going on and on and on and i can't calm down enough and i can't stop thinking enough to actually slip into sleep it's crazy because i'll even feel tired and i'll be challenged and feeling challenged uh so the best way for me is definitely to either like be thinking enough about something else, So if that's like a sleep meditation or you know listening to something in the background that's like kind of helping distract my mind enough where I'm not running through my to-do list, Or just doing some sort of mental mindfulness practice to calm the nerves and to settle into the space. So without further ado, Let's get into the meditation. You can find yourself in a comfortable. Position, Laying down. Allow your eyes to gently and safely close. It's okay if thoughts, Feelings, Sensations, Or emotions are coming up for you in meditation. Just know it's a sign of stress release and allow yourself to notice it and to gently bring yourself back. With no judgment. Let's start this practice with some deep cleansing breaths. We'll do three together. Inhale. Hold. Exhale. Hold. Inhale. Hold. Exhale. Hold. You can continue to breathe normally on your own. We're going to start this practice with a body scan. When we're doing this body scan, Notice how you're feeling, But also invite you to tense up those muscles and then to let go and release them. We'll start with the toes. Scrunch your toes up. And then release. And then move on to the feet. Tense your feet up. And then release. Now from your toes to your calves. Tense them up. And release. Now let's do your lower body from your hips all the way down. Including your hamstrings, Your quads, Your glutes, Calves, Feet and toes. Tense them up. And release. Now do your entire lower body and your core. Tense them up. And release. Now let's do your back and your chest. With your entire rest of your body down. Tense it all up. And relax. Now let's do your arms incorporated to the rest of your body. Tense it all up. And now relax. And then finally. . . Intensify your entire body all at once. Your face, Your head, The tippy top of your head all the way down to your toes. Tense it up. And relax. Allow your body to soften into the surface below you. Feel the weight of your back body onto that surface. I invite you to take some more deep cleansing breaths. And allow yourself to drift. Begin to visualize. The highest version of yourself. Mentally rehearse how you'd like to be living your day-to-day life. But do it from a place of. . . Watching it as if you just lived that day yesterday. Now visualize yourself. In your bed right now. Drifting to sleep. You can visualize yourself on a fluffy white cloud. Drifting. Drifting in the sky. Allow any tension you have to melt away. You can visualize yourself floating in a lake or the sea. Allowing all tension to just melt away. As you feel more and more relaxed. How does it feel knowing that you showed up as your highest self? You feel really proud of yourself and you can go to sleep knowing that. You lived a day well. And you lived a day to the fullest. Visualize yourself becoming the cloud. Or becoming the sea. And feeling fluid. And weightless. Visualize how you'd like to show up tomorrow. Really sit in this feeling of gratitude for yourself. And for your body. And for this life. Allow your body to just melt into the surface below you. Allow yourself to come back to this moment. Come back to the breath. To feel so relaxed in this moment. Just allow yourself to drift into a deep, Relaxing sleep. You I hope you enjoyed that meditation. Sweet dreams.