Welcome to a simple meditation for deep sleep.
I'm Stephen Webb.
Let's begin by settling into this space.
Feel the comfort of the bed beneath you,
The gentle weight of your covers,
And the quiet around you.
And all just surrendering to this moment.
And falling asleep is something you allow to happen.
It's not something you make happen.
It's not something you can do.
You just allow your body to fall asleep in this moment.
And just become aware of your breath and just let your breath go with a little sigh.
Releasing anything you need to sleep.
Sleep arrives when we let go of this moment.
And when we trust this moment is enough,
We just end up falling asleep.
If thoughts tug you in any way,
Imagine them just floating past.
No need to do anything with them.
You are safe right here now.
Just breathing in calm,
Breathing out relax.
And almost with every breath,
Breathing in calm.
And when you breathe out relax,
Just the body's just relaxing a little more each time.
Just 1% or 2% more each time.
With every breath,
The body can relax just a little more.
And bring your attention to your toes and let them curl slightly and hold them and then let them release.
And feel them grow warm and loose.
Now gently tighten your calves as if pressing your feet into the sand.
And hold them and then let them go.
And do the same with your thighs.
Just squeeze lightly and then release sinking deeper.
Now do the same with all of your legs including your hips and your feet and your toes.
And now just let them go.
And now we'll do it with the arms and the belly and the chest.
Just tightening all of it including your hands and just letting it go in this moment.
And now we'll just gently do the neck and the face and just tensing it all up and now just letting it go.
And now we're going to finally do every part of the body,
Every single muscle you know.
And just when you're ready,
Just tense everything up,
Really hold it tight and now just let everything go.
And it just floods the body with relaxation and all the chemicals it needs just to relax into this moment.
Now breathing in calm,
Breathing out relax.
Breathing in peace and quiet.
And as you're breathing out just deeper into sleep.
And just notice how the body feels.
Like it's no longer yours to carry.
Each limb is numb and distanced.
As sleep just wraps around you.
The body's falling asleep.
And it's very often the body will fall asleep before the mind,
That's okay.
The legs have already fallen asleep.
Your arms are falling asleep,
Your hands.
And all just surrendering to this moment.
And falling asleep is something you allow to happen.
It's not something you make happen,
It's not something you can do.
Just allow your body to fall asleep in this moment.
And if your mind starts wandering in the story,
Just a little gentle smile,
Thank you.
But we're just here peacefully.
Breathing in calm.
Breathing in surrender.
Breathing out sleep.
And now it's just time to let your mind follow.
Thoughts may drift by.
Just like you're dissolving them in water and the water slowly becoming clearer.
And just like allowing the mind to go to sleep,
It's like allowing the body to go to sleep.
You just allow the foot and the leg and the body and the arms.
Just allow all the parts to go to sleep.
With the mind you just allow it to fall asleep.
And if a thought just come up,
Just,
Ah there's a thought.
And you allow that thought to just carry on its way.
I may have thoughts,
But I don't have to do anything with those thoughts.
And with every exhale,
Let your mind grow quieter.
Emptier.
Until even the idea of thinking even fades.
And as you're falling into deep sleep,
You feel safe.
And as you're falling deeper into deep sleep,
You feel still.
Just let the silence hold you.
And with every breath in and every breath out,
You're going deeper.
And deeper into sleep.
There's no words now.
There's no thoughts now.
It's just awareness of falling asleep.
It's just awareness of sounds.
Awareness of here.
Awareness of peace.
Awareness of quietness.
And in this quietness,
You sleep.
