Guided Sleep Countdown Meditation For Soothing Natural Sleep
This gentle guided sleep countdown meditation will help you release all anxious and negative thoughts. Sit back and completely relax your mind for a restful, deep, natural sleep. It has a soothing narration by Jason Stephenson and very calming background music by Jordan Jessep. You'll be guided through deep relaxation and visualization methods to help you let go of stress and worries. Wake up feeling deeply refreshed and rejuvenated after a peaceful night's sleep.
Transcript
Soothing Sleep Countdown Meditation Hello and welcome to this guided meditation.
We will count down from 20,
Relaxing our bodies,
Minds and spirits with each progressive number.
As we do so,
Begin to let go of your desire to think about each item.
Instead,
Let go of all rational thought and simply allow yourself to drift on the sensations that accompany each passing moment,
Freeing yourself to experience stillness and peace.
Let us begin by finding a comfortable space,
Closing our eyes and attuning ourselves to our breathing.
We begin our countdown at 20,
Feeling our feet,
Ankles,
Calves,
Knees and thighs relaxing.
Although you may not spend too much time thinking about them,
Your feet are filled with nerve endings,
Constantly delivering information and feeling to your brain,
Keeping you balanced,
Upright and on track.
If you wear uncomfortable shoes for work or find yourself on your feet a lot,
You might notice a tightness or pain within your feet and legs.
Whatever you encounter,
Breathe a little deeper,
Allowing your respiration to ease any discomfort you find.
Next comes 19,
Your consciousness drifting up to your hips and belly.
You sense any lurking tension there,
Whether in the muscles that wraps around your hips or the way your organs nestle within your body cavity.
Let go of expectation and pain,
Allowing your body to simply be.
Breathe a little deeper,
Sinking into deeper relaxation.
18,
Notice any discomfort you carry in your chest,
Shoulders and back.
Sense any worries or stress that hide there.
Breathe deeply and release them.
So often the trials of everyday life manifest themselves in our backs,
Out of sight but felt every moment of the day.
As you breathe,
Acknowledge these worries and experiences and give them permission to leave.
They have served their purpose,
And now they leave you to seek deeper peace.
17,
Turn your awareness into your arms,
Wrists,
Fingers and hands.
The limbs that help us work toward our dreams,
From carrying out basic daily tasks to working on the projects we feel most passionate about.
They too deserve their rest,
A chance to loosen and relax,
Resting easily beside you on the bed.
16,
Your neck,
Scalp and face relax a little more,
Letting go of any tension,
Pain or negative energy you hold there.
Worry lines,
Frowns and pursed lips all melt away,
Leaving in their steed a natural,
Comfortable expression.
You are relaxed,
You are calm,
From the tip of your nose to the end of each individual strand of hair.
Enjoy it.
15,
Notice the way your body feels,
Relaxed and loose on the bed.
Feel the way the mattress supports your spine,
From the tip of your tailbone all the way up to the place where your spine meets your skull.
Notice the softness in your joints,
The way they relax when your entire body is gently comfortably supported.
Breathe in and exhale,
Releasing any residual tension you may have.
Allow your consciousness to expand to include your entire body,
Your regular,
Even breath carrying you into deeper relaxation.
14,
Turn your consciousness to your thoughts,
Noticing which ones vie for attention.
As you watch their colourful,
Noisy performance,
Give them permission to quiet down,
To seek out a place to rest for the night.
You will listen to them tomorrow,
For now,
However,
Both you and your thoughts need stillness and peace.
Take a deep breath,
Exhale and grant it to both of you.
13,
Feel the thoughts getting even quieter,
Daily worries replaced by a soft,
Slow-moving contentment.
Your body is warm,
Comfortable,
At ease,
And you feel this same sensation working in your mind,
Invite it in and breathe.
Being busy feels good,
But this deep and profound calm is beautiful too.
12,
Let go of worries from your day,
Big or small,
Important or inconsequential.
Trust that as you sleep,
The solution you have been seeking will begin to reveal itself to you.
Each time that you close your eyes and seek relaxation,
It grows closer and closer.
Breathe and blow away the worries,
Calm in the knowledge that they will not come back to disturb your rest.
11,
Release regrets for the things that didn't go the way you wanted them to,
Or for things you had hoped to but didn't quite get around to.
Tomorrow will be another day,
A chance to learn from your mistakes and missed opportunities.
There will be plenty of time to right any wrongs that plague you now,
So breathe.
10,
Release the need to plan tomorrow.
It will arrive,
Fully formed yet full of possibility,
And you will fill it with the things you need in order to live a happy,
Meaningful and productive life.
9,
Free yourself from worries about your future.
Today is but one day in a string of many,
And you cannot go back to change the past.
Give yourself permission to start fresh tomorrow,
To take a blank piece of paper and chart your course.
Trust that you will find the gumption and courage to do whatever it takes you to reach your goal,
But for now,
Take solace in stillness,
Resting and gathering your strength for the coming days.
8,
Let go of anger,
Judgment or resentment towards others.
Offer forgiveness for yourself and others,
Feeling love and compassion warming you from the inside out.
Trust your intuition,
Guiding you away from people who no longer suit you,
Giving you the strength to communicate clearly but compassionately with those you wish to remain close with.
And above all,
Breathe and let go of these feelings,
Knowing that you will awaken with love in your heart.
Do not need to think about this now,
Breathe.
7,
Smile and allow your most treasured dreams and hopes the freedom to sleep.
So often,
We push ourselves towards our goals,
Never pausing to rest or reflect.
Our bodies,
Minds and spirits crave solitude and stillness every once and a while.
Trust that this evening,
This night of deeply restful sleep will smooth out doubts and ease the obstacles that stand in your way.
Allow the universe to care for you as you drift a little further into relaxation.
As your body and mind quiets,
Allow a beautiful memory to appear in your mind's eye.
Remember a time or a person that you loved dearly,
A moment that filled your heart with love,
Joy and hope.
Breathe a little deeper and realize that nothing can truly separate you from this experience.
It lives within you,
Nurturing you into the best possible version of yourself.
5,
Allow your mind's eye to sharpen,
Bringing the sights from this memory into vivid detail.
Notice colors,
Shapes and lines,
The way light and shadow play across the features of this person or place.
If you notice anything foggy or blurry,
Simply turn your awareness toward it and watch it come to life.
Breathe and observe.
4,
As you become more relaxed,
Allow your ears to hear the sounds of this place.
A cadence of speech,
The particular music of nature,
A distinctive noise you associate only with this place.
The sounds of this memory come more and more alive,
Wrapping you around like a warm blanket.
Give yourself permission to enjoy them.
3,
You sink deeper into relaxation,
Taking note of any particular scent this memory bears with it.
Smell often triggers our memory the most,
And your imagination does its best to offer up the particular aroma of a favorite food,
Flower or even just the smell of the air that surrounds this beautiful memory.
Imagine closing your eyes,
Breathing it in deep,
And then allow this sense of smell to merge with the sights and sounds of this place,
Bringing it more and more vividly to life.
2,
Ask your subconscious mind,
What tastes come with this memory?
Food?
Drink?
The sharp tang of air?
Let your mind explore these long lost sensations with a gentle compassionate smile.
Your memory does not have to be purely factual.
Allow your imagination to supply you with whatever you find missing,
Trusting that the universe and your own inner wisdom will guide you deeper.
3,
This most visceral of senses needs no explanation.
Allow yourself to wander through this memory,
Running your fingers across the objects you find,
Feeling wind and temperature across your skin,
Perhaps even embracing the person who appears before you now.
Be still and allow them to express their love,
Their pride,
Their absolute confidence in you.
Accept it,
Return it and continue to let this memory guide you into a healing peace.
Breathe.
0,
You have arrived at complete relaxation,
At the deepest calm you have felt in a long time.
Your body is still,
Restful and your mind is quiet.
You are safe,
Peaceful,
Content.
As you take your next breath and savour the sensations that dance across your consciousness,
Let their quiet rhythm carry you deeper,
Guiding you as you drift into a deep and healing sleep.
Sweet dreams.
