Good evening and welcome to this guided meditation session for deep sleep.
To begin the practice,
Find a quiet place where you will not be disturbed for the next 15-20 minutes.
I recommend doing this practice as you lay down in your bed ready to drift off to a deep sleep.
Once you are in your bed,
Support yourself with pillows or cover yourself up with a blanket,
Whatever it is that you need in order to feel comfortable.
You can do this practice as you lay flat on your back or you can also turn on either side.
If you are laying flat on your back,
I invite you to spread your feet hip-width distance apart and place your hands next to your body,
Palms facing up towards the ceiling.
Once you are ready,
Close your eyes.
Begin by taking awareness to your breathing.
There is no need to change the way that you are breathing.
Just become aware of the air flowing in and out of your nostrils.
Notice how the air is flowing in and how it is flowing out of your nostrils.
This is your time.
There is nowhere else that you need to be,
Nothing else that you need to do.
Give yourself permission to unwind and relax.
Now move your awareness to the parts of your body that are in contact with the bed.
From the top of your head all the way down to the heels.
Notice how you are being supported by the mattress or the floor beneath you.
Now begin to deepen your breathing.
Take a deep breath in through the nose and breathe out from the nose.
Breathing in through the nose.
Breathing out through the nose.
One more time,
Breathe in and breathe out.
Beautiful.
Now move your awareness to your belly.
Take a deep breath in and breathe out.
Deep breath in through the nose and this time breathe out through the mouth.
Breathing in through the nose.
Breathing out through the mouth.
Now repeat this on your own for three breaths.
Noticing how the belly rises as you breathe in and how it falls as you breathe out.
Inhaling deeply,
Relaxing with every exhalation.
Now we shall deepen the breath even more.
So as I give you some counts,
Follow my guidance and breathe accordingly.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
And myself I repeat this count three times again.
Do you see howβ is now become grass non- Flash.
Do you see?
Continue to breathe deeply on your own,
Watching the belly rise and fall with every breath in and out.
Breathing a little bit more with every exhalation.
Allow your breathing to come back to normal.
I shall now guide you through a relaxing body scan.
Whichever part of the body I name,
Move your awareness to that particular part and with every exhalation relax that part of your body.
Whenever we are feeling stressed or anxious,
Especially towards the end of the day,
You will notice that the body begins to feel achy and stiff.
With the help of our breath and awareness,
We shall consciously relax every single part of the body.
Are you ready?
Let's begin.
Take your awareness to your right foot and right toes.
Breathe in and breathe out,
Relaxing the right foot and right toes.
Awareness to the right ankle.
Breathing in,
Exhaling and relaxing the entire ankle.
Awareness to the right shin and calf.
Inhaling,
Exhaling and relaxing.
Awareness to the right knee.
Inhale,
Exhale and relax.
Awareness to the right thigh and quadriceps.
Inhale,
Exhale and relax.
Awareness to the right hip and buttock.
Inhale,
Exhale and relax.
Awareness to your crotch,
Left hip,
Left buttock.
Inhale,
Exhaling and relaxing.
Awareness to the left thigh and quadriceps.
Left knee,
Inhaling,
Exhaling and relaxing.
Awareness to the left shin and calf.
Inhale,
Exhale and release.
Awareness to your left ankle,
Left foot.
Inhale,
Exhale and relax.
Awareness to your left toes.
Inhale,
Exhale and release.
Now take a deep breath in and as you exhale,
Release and relax the entire lower body onto the mattress.
The lower body feels heavy and relaxed.
Move your awareness to your abdomen now.
Lower abdomen,
Upper abdomen,
Chest,
Shoulders,
Upper back,
Middle back,
Lower back,
Right palm,
Right fingers,
Right wrist,
Right forearm,
Elbow,
Bicep,
Right shoulder,
Left shoulder,
Elbow,
Wrist,
Palm,
Fingers.
Inhale.
As you exhale,
Relax both your hands and your entire torso onto the mattress.
Move your awareness to your throat,
Your neck,
Chin,
Nose,
Lips,
Cheeks,
Eyes,
Forehead,
Top of the head,
Back of the head.
Inhale.
As you exhale,
Relax your entire head and neck region,
Melting into the mattress beneath you.
Inhale once again.
Exhale and release your entire body.
Continue breathing in and out by yourself.
Noticing how relaxed,
Calm and heavy your body feels.
I shall now count from five to one.
With every number,
You shall relax more and more into a state of deep sleep.
Five.
Relaxing and releasing onto the mattress.
Four.
Inviting peace and calm energy into the body.
Three.
Drifting into deep sleep.
Two.
Calm and relaxed.
Just asleep.
One.
Ready to sleep.
Hopefully you may be asleep by now,
In case you are still up,
That's okay too.
Just enjoy this state of deep relaxation.
If you enjoyed this practice,
Please come back to it again by subscribing to this space.
I wish for you a peaceful night ahead.
Tomorrow morning when you wake up,
You will be feeling calm,
Fresh and filled with good energy.
Good night.
See you again.
