Deep Sleep Meditation To Fall Asleep Fast

You are guided into a cosy sanctuary nestled in the attic of an old countryside house—a warm, softly lit haven with a crackling stove, plush slippers, and expansive windows overlooking snow-covered fields and forests. Wrapped in a blanket, you settle into a comfortable armchair by the window, surrounded by candlelight, books, and the calming scent of woodsmoke and winter spices, all creating the perfect environment for deep rest and renewal.

Transcript

Hello there lovely listeners,

It's Tansy with a deep sleep meditation to fall asleep fast.

With techniques to calm your mind and body,

You'll be guided to a cozy countryside sanctuary where you can release the day and fall into deep rest and renewal.

So for now,

This is your time.

As I guide you on a journey of gentle release.

You can free your mind from worry,

Pressures of the day,

Week or maybe the past,

So that you can cozy up tonight.

And settle into feelings of pure calm and ease.

This narrative has been created to help you find freedom from all of that and to rediscover that quiet inner place.

That inner sanctuary in your heart and mind.

Coming back to yourself with love and light,

Peaceful thoughts and feelings and everything that you need.

I am here as always for your highest good,

And it is my honour for you to join me tonight.

And as you settle in,

Take a few moments to tuck yourself in beautifully.

Arrange your covers,

Smooth your duvet,

Adjust your pillow,

So it is just right.

And it doesn't matter if it takes you a little or a longer time to relax.

If you haven't already,

Gently closing down your eyes.

You are safe and supported as you take this journey to rest.

While allowing the process to naturally pass,

Feel your body relaxing.

Nice cleansing breath in,

Just surrender any holding,

Tension in the body with a beautiful soft sigh,

Slow and deep breath in.

Breathing in relaxation,

Breathing out any tensions,

Exactly as you are.

And right now,

There's no one needing anything.

This is a time you have chosen for you.

And it's time to rest deeply,

To reset and to be held.

And since you're feeling a little more rest in this present moment,

I'm going to take you on a gentle path through your body,

So that you can invite relaxation into all areas.

And by the time we reach your feet,

You will be in a beautiful countryside sanctuary,

Where you can fall even more deeply at peace.

So let's begin this process by tending to the physical body.

And as the physical body relaxes,

So too does the mind,

For they are all connected.

Let your attention travel gently to each part as I guide you.

And as your attention rests on each area,

You can just observe what is there.

And if in that moment,

You notice any tension or tightness,

See if you can bring a softness to that area.

There's no need to push it away.

Just focus on it and release any holding or gripping that there may be.

So without further ado,

Sensing into the crown of your head and your entire scalp,

Take a nice deep breath in,

Noticing any feelings or sensations that are present in the scalp.

And then on the exhale,

Relax.

And then moving into the forehead now,

And all the tiny muscles around the eyes,

Let them go.

As you send this area some kindness and compassion.

Invite the forehead to smooth out like a piece of silk as the muscles loosen and lengthen.

And now into your cheeks,

Your temples,

The same care and attention,

Relax.

And now into your jaw,

Just feel your jaw soften.

And now,

It's more easeful as it rests inside your mouth.

And now you can hold the entire head in your awareness,

Softening.

And now gently move your awareness to your neck and shoulders,

Noticing what is present there.

If there is any tension or heaviness,

Just invite these muscles to let go.

Release any weight or discomfort they've been holding.

And now you might like to pull your shoulders up to your ears,

Hold at the top as you breathe in,

And then release and let go as they find ease,

Just loosening,

Sinking down,

Leaving a lovely,

Relaxed sensation.

And now,

As your attention flows naturally into your arms,

Is there anything present in your upper arms,

Tension or holding?

And now,

Breathing out and letting go,

As they soften and surrender.

And awareness moves to the forearm,

Tension melting on the out-breath.

And now,

You might like to take a little stretch of the hands,

Wiggle the fingers,

And release again.

Let them relax.

As you say to yourself,

I am,

Send a loving breath into your arms and hands.

As you now become aware of your chest,

Heart,

Lungs,

Notice how the chest rises and falls with each breath cycle,

Taking in a lovely deep breath.

A burst of scents,

Such as apple,

Cedar,

Orange or cinnamon,

Coming into your awareness now,

A subtle sense to melt into the quietude of this unfolding moment.

As your awareness travels down your spine,

Warmth and relaxation expands through your entire torso,

Any knots of tension in your back begin to unwind.

And then your belly,

You don't need to hold on to anything at this time.

As your attention moves to your pelvis,

Softening,

Moving down to the tops of your legs,

Thigh muscles,

Letting go,

Finding peace,

Feeling heavy and relaxed.

As your awareness travels down your spine,

Into your knees and calves,

And out a little more,

As you exhale once again,

You feel that same nurturing way,

Feeling what is there,

And releasing that which no longer serves you.

A welcoming peace,

Enjoying the ease of this moment,

Your whole body now cocooned in warmth,

A truly nurturing presence.

And now,

In the theatre of your imagination,

A picture of your sanctuary is magically beginning to unfold.

As you look down at your feet,

You find them gently rooted to a beautiful solid oak floor.

They are tucked into the most comfortable,

Warm,

Soft slippers,

Supporting every part of your feet.

And as the image of this place you have arrived in begins to take shape,

And you find yourself in a quiet,

Peaceful,

Cozy attic at the top of an old country house,

A large,

A-framed room with expansive windows that overlook the countryside,

And a small stove that illuminates the room.

And just imagine this sanctuary now,

Take a nice deep breath as you smell the subtle aroma of wood smoke,

And your eyes move over the cozy comforts in this attic of candles and crystal.

Beautiful soft rug adorns the floor close to the window,

A gorgeous high-backed armchair with a simple,

Cozy bed.

You can take a few more moments to imagine any other comforts just for you.

And as you gaze out of the large windows,

You see the countryside surrounding.

You pad over to the window,

And notice dusk is falling,

The evening light,

Its rural setting that surrounds the old house,

The snow-covered fields,

Forests of oak and pine,

Beautiful snowflakes drifting past the window.

There is a silence,

A muffled stillness,

Created by the soft blanket of snow covering the field.

Snow has landed softly on the tree branches,

And you see a deer in the distance,

Its brown fur contrasting against the pure white of the snow.

It is seen as a pleasure to behold as you reside here in the warmth,

Protected in the loving embrace of your sanctuary.

As you enter this period of rest and renewal,

Called to rest and seeking rest,

You can imagine yourself lying on your bed,

Padding over to the armchair,

Pulling a blanket over your lap,

Letting go of any need to achieve.

There is nothing you need to fix or prove.

Just enjoying looking out over the snowy fields and forests,

Settling as your gaze comes back to the wood-burning stove,

Rising flames swirling.

Feel that warmth,

How it relaxes every part of your body,

So soothing watching the flames that envelope the logs,

Soothing away.

There is nowhere you would rather be,

Right?

For the warmth and radiance,

The golden light melts away any worry or overthinking,

And the rumination dissolves in the peace of this glowing firelight.

Notice any resistance,

Acknowledge these thoughts,

That they are seen,

After all,

They are just trying to protect you.

But you rise to a higher place of wisdom,

Because these thoughts or ruminations get in the way of experiencing life with confidence,

Grace and wisdom.

Stress serves us when we need to act immediately,

But right now,

You are here in this warm,

Cosy sanctuary.

And in this moment,

You can just release any last tensions to the fire,

As you ground yourself deeper and deeper,

Letting go with ease,

Letting go with trust.

Mind is becoming quieter,

As you tune in with the present moment,

With the scent of spiced apple,

Wood smoke,

And cinnamon,

Beautiful scents,

Gazing out of the window,

Stage upon which the silver stars can exhibit their beauty.

You are in your own protective bubble,

Quiet in a sanctuary,

Safe.

Feel the warmth and comfort of the soft blanket around you,

Your slippers,

And as you look over to a table beside you,

There is a lovely mug.

And you might like to imagine your favorite hot drink,

Perhaps a delicious cocoa,

Herbal tea,

Or anything that is particularly soothing for you.

Enjoy the grounded moment of contentment,

The gratitude for simple things in life.

Lift the cup to your mouth,

Take a sip of your lovely drink,

Feel the warmth flowing into your body,

Soothing you,

Nourishing you,

Comforting you.

The warmth from the cup relaxing your hands,

As you melt deeper into stillness.

Stillness.

For within this moment,

All that matters is your self-care and comfort,

As you replenish yourself completely.

You deserve this time for you.

I know you've done your best today,

And now it's time to give back.

This sanctuary is a pure manifestation of that inner peace within you,

The nurturing presence that you are successfully bringing into your life.

You are creating a life that is supportive and nourishing,

And this sanctuary is a representation of that care that you extend to yourself,

Deepening that connection,

Embracing all the lovely qualities of this sanctuary.

And as you set your mug aside,

The grounding,

Warming feelings continue to reside within your body.

Each moment of care you offer yourself,

You are your own best friend,

And you know how to care for yourself in such a nourishing and complete fashion.

You're feeling even more tired and relaxed,

But it is time to get into your beautiful bed.

Removing your dressing gown,

You find that you are wearing the most comfortable sleep attire.

Comfortable and soothing your body,

Feeling the smoothness of the material as you pad over to your bed.

Gently take off your slippers,

Lift yourself into bed,

As you feel the exquisite sensations of the cool smooth sheets and your pillow just as you like it.

Your body settles,

Just might be the most comfortable bed you've ever slept in,

And you can fully let go now.

There is nothing you need to hold on to anymore.

Experience the comfort,

The space surrounding you,

Supporting you.

These positive,

Relaxing feelings reside within your body and mind.

Physically,

You're feeling so at ease.

Mentally,

Your mind is like a clear,

Fresh winter's night.

The wind has dropped,

It's pristine,

Only a few quiet sounds of nature can be heard outside.

The rustle of a rabbit,

The softness of the snow cast silence over this corner of the world.

Against the dark green,

The majestic beauty,

This house as you drift and dream more deeply,

To peace.

Into the surface beneath you now,

Even more at ease.