Fall Asleep Without Even Trying

If nothing else works, you need to try this! How to fall into a deep sleep without making any effort to do so. This technique invites you to mimic the things that happen when we naturally fall asleep - with the breath, the body and the mind. This is the version without background ocean waves.

Transcript

This commentary will help you create the optimum conditions within which to fall into a deep sleep.

For this commentary,

Don't try to fall asleep.

Sleep is something that happens to us.

It's not something that we can will to happen or make happen.

But we can put ourselves into the best place,

The best state of mind where sleep is most likely.

So we're not even going to try and relax.

What we are going to do is to mimic what happens when we do fall asleep.

What happens in the body,

In the breath and in the mind.

We're going to copy how the body feels,

How the breathing occurs and how the thoughts occur.

So this commentary will be in four parts.

Mimicking the breath of sleep,

Mimicking the sensations in the body of sleep,

Mimicking the process of thought when we fall asleep and beginning to create dream-like imagery that comes when we sleep.

So not trying to fall asleep but creating the optimum conditions that make it most likely for sleep to happen.

So firstly,

The breath.

The rhythm of the breath when we are asleep is something that we can observe in others and then copy.

So the sleep breath is a continuous breath.

There's no pause between the in-breath and out-breath nor between the out-breath and in-breath.

So a continuous breath.

The out-breath is also completely relaxed.

At the point of fullness at the end of the in-breath,

We need to let go completely of the breath.

Allow it to flow out fully without holding onto the breath at all.

And allow the breath to flow outwards completely freely.

The in-breath is a fairly full and deep breath but don't put too much effort into the breath.

The breath needs to be fairly steady and relaxed.

Not too slow or fast.

A medium,

Fairly full,

Continuous in-breath.

And then a complete letting go of the out-breath.

Remembering not to allow any pause at the end of the in-breath and the beginning of the out-breath.

And again going straight into the next in-breath as soon as the out-breath is complete.

So practice that breath now for a few moments.

Breathing in,

Steady,

Full.

Letting go of the breath.

Really relaxing,

Releasing the out-breath.

And as soon as the out-breath is over,

Beginning the next in-breath.

And if you really do let go of the out-breath and empty the lungs fully,

Then the in-breath should become an automatic,

Natural response.

So not needing to make any effort on the in-breath.

Just allowing that to take place and then really letting go of the out-breath again.

So just checking there's no pause between the in-breath and the out-breath.

Checking you're really letting go of the out-breath,

Releasing the breath without holding on at all.

And allowing a nice full,

Steady in-breath.

So this will take some attention and effort to begin with to establish this pattern of breath.

So keep checking the breath.

But eventually this should become a natural,

Automatic breath.

And the rhythm should continue without effort.

Just occasionally checking that you're really relaxing the out-breath and not pausing.

But allowing the breath to be a continuous cycle.

Rise and fall without a pause.

Just checking that the breath is a continuous cycle without pause.

That you're really letting go of the out-breath.

So not trying to relax,

Not trying to go to sleep.

Just paying enough attention to establish and maintain this rhythm of breath.

The sleep breath.

Full,

Continuous,

Natural,

Relaxed,

Effortless breath of sleep.

Allowing the breath to do the work of preparing the body to be in the right state to fall asleep.

So allowing the breath to continue.

The next stage is to mimic the sensations in the body when we fall asleep.

So be aware of all the points of contact between the body and the bed.

Feel all the points of connection.

Be aware of the sensations of pressure and warmth.

Notice everything that is in contact with the body,

With the skin.

And feel those physical sensations in the body.

When we fall asleep,

We let go of the body and we allow any tension,

Any stress,

Any tightness in the muscles to dissolve and flow away.

To lift away from the body.

We allow all the tension in the body to dissolve and flow away.

We stop holding on to the body.

We let the body go and just be as it is.

Feel or imagine any tension to begin to dissolve and flow out of the body.

Dissolving,

Melting,

Floating away through all those points of connection.

Releasing the body,

Releasing the muscles,

Letting go.

Allowing the whole body to become relaxed.

Just feel any stress dissolving and passing through the body,

Through those points of contact and connection.

Be aware of the whole body.

Not focusing on any particular part,

But getting an overall sense of the whole body.

And feeling that relaxation response pass through the whole body.

The whole body softens,

Eases and relaxes.

Letting go.

Letting go.

Breathing in fully,

But easily.

Not pausing at the end of the in-breath,

But allowing the breath to be released straight away.

Straight away,

Letting go of the breath,

Allowing it to flow freely outwards.

And at the end of the out-breath,

No pause at the beginning of the next in-breath.

So check the rhythm of the breath.

Re-establish that pattern.

And be aware of all the points of contact between the body and the bed.

Feel that sensation of connection and use that sensation and that connection to allow any stress to dissolve out through the body.

Leaving the body completely relaxed.

The third part is to allow our thoughts to be as they are when we fall asleep.

So become aware of your thoughts.

Begin to watch them arise in your mind.

And as each thought comes,

Be ready to catch the next thought.

So being open to each thought as it comes.

Having no concern whatsoever for any particular thought,

Nor for the content of your thoughts.

But allowing your thoughts to flow freely through your mind.

By accepting and welcoming each and every thought and being ready for the next thought to come.

Allowing the thoughts to pass freely through the mind,

One after the next.

And it really doesn't matter what the thoughts are,

What they are about.

Whether they are positive or negative,

Fast or slow,

Meaningful or random.

The key here is to always allow them to come and go.

A steady flow of thoughts.

Say your thoughts like water flowing down the stream,

Or like clouds passing across the sky.

Notice how you don't need to make any effort at all to create your thoughts.

Notice how your thoughts arise automatically without effort.

An effortless free flow of thought.

A stream of consciousness.

Always allowing your thoughts.

Accepting,

Welcoming each and every thought.

No matter what it is.

Letting it come,

Letting it go,

Ready for the next thought.

So as you allow your thoughts to continue to flow freely.

Allow the body to continue to relax.

Feeling that sensation,

That flow of energy in the body flowing through those points of connection,

Of contact.

And allowing the breath to continue to be full,

Easy and continuous.

No pause,

No holding on to the breath.

So letting the breath,

The sensations in the body and your thoughts all flow freely.

Just as they would if you were already asleep.

And for the fourth part,

We can now allow images to come to mind.

Just as happens when we start to fall asleep and our first dreams start to come into our minds.

So be open and aware to any images entering into the mind.

Just allow them to happen.

And if nothing comes,

Then choose your own place to visualize or remember.

And allow yourself to explore that place with all your senses,

Sights,

Sounds,

Smell,

Touch,

Taste.

And really take your time to explore in as much detail as you can.

Imagine what it would feel like to actually be there.

Allow yourself to be there as fully as you can.

When you've spent some time there and become familiar with that environment,

Allow yourself to lie down in a comfortable place in that environment.

And begin the process again of establishing the sleep breath.

So visualize,

Imagine or feel yourself to be in this place,

Lying down and breathing fully and freely.

A continuous cycle of breath.

Breathing in and completely letting go of the breath without pause.

Establishing that rhythm of breath.

And imagine how your body would feel in this place as you breathe in this way,

Feeling so comfortable and relaxed.

Feeling all the points of connection across your body and allowing any tension to dissolve and leave the body as you lie there.

And allow any thoughts to come.

Always letting your thoughts flow freely,

Passing through your mind.

And allowing any new images to come into mind.

And maybe choosing a second place to visualize,

To imagine.

Choosing a comfortable,

Safe,

Relaxed place and explore that location for a while with all your senses in as much detail as you can.

And allow yourself to come to rest again in that place,

Lying down,

So comfortable and relaxed.

Breathing in the same way,

Fully,

Freely,

Letting go of the breath,

Continuous flow of breath.

Allowing the body to be completely relaxed.

Any tension passing through those points of connection across the body.

Allowing the thoughts to flow freely.

And allow the first dream-like images to come into your mind.

And imagine what it would feel like to drift off to sleep.

Just imagining how you would feel if you were falling asleep right now,

Just as relaxed as you would be if you were asleep.

Drifting off to sleep.

Thank you.

Reviews

worked like a champ

Stephen, thank you for a great sleep. Your meditation was wonderful, so relaxing and soothing. 💖💖💖💖💖

Thank you Stephen. I did what the title says and it definitely worked.
Warm wishes to you and your loved ones now and for 2022. 💖🕊🙏

What can I say I simply fell asleep without trying👌🏻

Stephen, it was beautiful and heavenly relaxing and slept like a log. I just woke up and here I am writing the review. Fabulous meditation for anyone who is finding sleeping difficult to do - I guarantee that listening to Stephen's gentle and soft voice is the perfect way to drop off to sleep😴.
Thank you Stephen for helping me sleep in a beautiful and serene space which you kindly created. 🙏🏻✨💛🤗

Volume level is consistent on this version. Very relaxing.

Amazing and a tremendous help for someone like me who has insomnia🙏🏼😴