Hi,
It's Tansy here with a deeply relaxing sleep meditation that activates the body's own natural relaxation response,
The vagus nerve.
This sleep session guides you gently into the most deep and restful sleep.
Safe for now.
Make yourself very comfortable.
As the system in your body.
When stimulated.
Leads to the most deep state of pure rest.
It is the parasympathetic nervous system.
And it is activated.
By the vagus nerve.
It's not difficult or complicated.
And you can access the benefits of this at any time.
And this is what the sleep meditation is designed to do.
The vaguest nerve is like a hidden switch in your body.
It is stimulated through simple relaxation techniques.
Like deep breathing.
And tonight.
Rather than waiting for sleep.
We're going to activate this natural system in your body using a few simple science-backed techniques.
And when the vagus nerve is activated.
The heart rate naturally slows.
Your muscles soften.
And your mind begins to quiet.
I will guide you through breathing.
Physical body relaxation.
Visualizations.
And calming affirmations.
We'll go through a few cycles of these techniques.
So you will have plenty of opportunity.
To really relax.
And fall asleep in your own way.
There's nothing you need to force him.
Whenever you feel that gentle pull of sleep.
You can just let go.
There's no need to listen all the way through.
And if you find yourself awake at any time.
Just rest your attention on the sound of my voice.
And let it guide you gently back to sleep.
As you bring your attention to your breath now.
Just noticing it first.
No need to change anything.
Notice how it's a bit cooler.
On the way in.
And a bit warmer on the way out.
Each breath is slowing.
Just the tiniest bit more.
Than the one before.
Which is already sending a signal.
Your vagus nerve letting you know.
That you're safe.
And it's time to slow down.
Now let's use that breath.
To stimulate the Virgo's nave directly.
We'll do that by inhaling for a count of four.
And exhaling for a count of six.
If you like a slightly different rhythm.
Feel free to adjust.
All that matters is that you exhale.
Is longer than the inhale.
This is what slows the body down and activates the vagus nerve with each breath.
So just follow along.
Inhale 2 3 4,
Exhale 2 3 4 5 6,
Again inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6 and again inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6 Now allow your breath to continue at its own natural pace.
Whatever feels easy and effortless.
And if you'd rather continue counting that's perfectly fine too.
Either way,
Each passing breath.
.
.
Your heart rate is slowing just that little bit more.
Your body is settling and each cell in your entire being is getting those steady signals that it's okay to slow down.
To slow down and turn off for the night.
As your whole body begins to shift down into a lower gear.
And there may still be many lower gears to find.
That's perfectly okay.
Sleep is a state of being.
And it's something that happens.
When the body is put into the right conditions.
The right context.
It's different for everybody.
It doesn't even happen the same way every night for the same person.
Just try and let go of any expectations or frustrations.
So just enjoy this time for peace and quiet.
And now we move into a body scan.
Another simple way of signaling safety to your nervous system.
And releasing tension one part at a time.
At a time.
And you can begin by resting your attention on your feet Just noticing them for a moment.
Feeling whatever sensations there might be.
Letting them soften completely and grow heavy against the bed.
Each inhale allows you to gather any tension.
And each exhale letting go.
Releasing it from your body.
Move your awareness up now to your legs,
Your calves,
Your knees and your thighs.
Just noticing those sensations Breathing in,
Collecting any tension.
And breathing out,
Releasing it fully.
Allow your legs to soften down completely.
Into the bed beneath you.
Now bring your attention to your hips and your lower back.
A place where many of us carry and store tension.
Take a little extra time here.
Just noticing the sensations at first.
And then breathe again.
Gathering any tension that's there.
And letting it all go on the exhale.
Softening even deeper.
Even deeper down.
Now shift your awareness to your belly and your chest.
Noticing all the sensations.
That naturally rise and fall with each breath.
And it's right here around your belly.
That your vagus nerve completes its path down from the base of your brain.
Through your neck.
Your chest and into your stomach.
So as you breathe here right now.
Slowly.
Deeply and easily.
You're speaking directly to that pathway.
Signaling to it with each and every breath.
That you can inch just 1% closer to relaxation and sleep.
And that might not sound much.
But 1% breath after breath adds up rather quickly.
So take one more breath in here,
Collecting any tension.
Releasing and softening on the exhale Continuing up now into the shoulders.
Letting them melt down into the bed.
Away from your ears.
Feeling that release spread down through your arms.
And into your hands and fingers.
Gathering tension on the inhale and releasing completely on the exhale until your arms fall completely heavy,
Loose and still.
Now shifting to your neck.
Your jaw.
Muscles of your face allowing those muscles to soften Feeling your cheeks and your forehead go completely limp.
As you let go and sink into the bed.
Now sense your whole body all at once.
From the crown of your head.
To the tips of your toes.
Fully supported.
And completely at ease.
And maybe you would like to imagine a switch somewhere inside of you.
That turned your whole being on and off.
And now that you're ready for sleep.
Imagine.
Flipping it off.
Feeling yourself soften.
Deeper and deeper.
Every muscle,
Every cell in your body has been given.
Permission to rest.
Take a moment now to notice.
That you're moving along towards that path of sleep.
Your breath is slower and softer.
Your body more relaxed.
Even though you're not all the way there yet,
That's okay.
You're moving in the right direction We all find sleep.
In our own way and in our own time.
Don't try and force it or worry about when you get there.
Cause you will.
Your body is designed for this.
It knows how to sleep.
So trust that you will get there in exactly the right way.
Exactly the right time.
For you.
And now.
I'm going to guide you.
Into the deepest level of relaxation.
You can comfortably achieve.
Through a simple visualization.
There are three basic levels of relaxation.
Level A is the lightest level.
Yet it feels many times deeper.
Than where you are now.
And this level B.
And finally,
Level C.
The deepest and most peaceful level of relaxation.
For now,
Simply continue to rest as I speak to you.
With every breath.
Allow each muscle,
Every nerve and every fibre of your body to become more relaxed and calm.
As you move deeper into relaxation.
Your body may begin to feel loose,
Limp and wonderfully heavy.
Almost like a ragdoll.
In a moment I will count from 1 to 3.
When I say the number three.
Allow yourself to drift gently to level A.
Take a deep breath.
And as you slowly breathe out.
Let your body settle.
Into the deepest part.
Of level A.
1,
2,
3.
Just let go.
That's right.
Feels so good.
Drift and dream.
Now I will count from 1 to 3 again.
When I say number three.
Allow yourself to drift to level B.
A deeper,
Calmer level than before.
There may be moments when you are no longer consciously aware of my voice And that is perfectly fine.
Your subconscious mind continues to listen.
Looking after you and keeping you safe.
1.
Too.
3.
.
.
Drifting down to level B.
Deeper and deeper.
Calmer and calmer.
With every breath,
You feel yourself letting go a little more.
In a moment,
I will count from 1 to 3 again.
When I say number 3,
You can begin to take a wonderful journey to your deepest level of relaxation.
Level C.
Take a slow,
Deep breath.
Want.
Too.
And 3.
.
.
Let yourself drift down now.
Deeper and deeper than ever before.
Notice how peaceful level C feels.
Your entire body is calm and relaxed.
And your mind is quiet and still.
There's nowhere else you need to be except right here,
Nice and relaxed.
Cozy and just enjoying this time to simply be.
Maybe you're losing track of my voice.
Or maybe you're still here with me fully.
Either way is perfectly fine.
Let's do one more cycle of the breathing and physical relaxation we just did.
More abbreviated this time.
So you can settle a bit deeper than before.
You might be surprised how much more effective a second repetition can be.
Just follow me as you let all of the air out.
Inhale.
Exhale again.
And release.
Just let the air fall back out.
Breathing in and releasing.
Not forcing anything.
One more inhale … and exhale.
Release.
Just allow your breath to settle back to its own natural rhythm.
Ever feels easy and effortless.
Let's turn to that wave of relaxation moving through your body once again softening everything it touches.
Beginning at your feet.
Releasing your toes and ankles,
Moving up into your calves,
Your knees.
Thighs.
Your hips,
Everything softening down as it spreads into your back.
Your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms,
Past your elbows,
Your forearms.
Into your hands.
The tips of each and every finger.
Moving up through the neck and head Relaxing your jaw.
Your cheeks.
Softening your forehead and neck.
Down to the eyes.
You feel yourself heavier.
And heavier.
Thinking deeper.
And deeper.
Softening more.
And more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation of complete safety and comfort.
Your whole body sinking further.
And to rest.
Beginning to lose touch with the outside world.
All those thoughts seem to fade and dissolve.
And although they may reappear from time to time.
The space between them.
Is growing larger and longer.
As you enter more deeply into this state of ease.
I invite you to picture a place somewhere real.
Or imagine.
That feels like complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind just creates for tonight.
There is no right or wrong answer here.
Just let your mind go wherever it feels good.
Wherever it feels safe and calm Just notice your surroundings there.
The light.
The colors.
Whatever makes it feel comforting and safe Notice the sensation of the air any sounds or smells.
This place is made entirely for your rest and comfort.
And you're welcome here anytime.
Exactly as you are.
Give yourself permission to settle fully into this paradise.
That lives in your own mind.
A place you can return to anytime.
A place that brings you the most pleasant sensations.
That nurture the innermost needs of your being.
Safety.
Unconditional love and acceptance.
Deep and profound healing.
As you rest here.
Making your way to sleep in your own time.
You can simply let these words wash over you.
As you drift deeper and deeper.
With each passing breath in each passing moment.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly where you need to be.
Your body knows how to relax.
Your body knows how to heal.
Your breath is slowing Your mind is softening.
You're allowed to let go completely.
You're allowed to rest without guilt,
Without hurry.
You are settling into a night.
Of deep,
Restful,
Healing sleep.
You'll awake tomorrow feeling completely refreshed and restored.
With each breath you relax a little more deeply with each moment you drift a little further from the day and closer to sleep With each heartbeat you let go a bit more fully.
Trust your body to guide you the rest of the way.
There's no problems for you to solve.
There's nothing for you to do right now except relax.
Is nowhere for you to be.
It's time just for you You deserve deep and restorative sleep.
Every part of your being is turning off for the night.
Your muscles are relaxing.
Your thoughts are drifting further and further.
Every part of you is softening and letting go as you rest in this most peaceful and serene place.
Thinking deeper and deeper.
Into a night of profoundly.
Healing.
Rest.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly where you need to be.
Your body knows how to relax.
