Hey,
It's Cyrus.
And in this sleep meditation session we're going to use a super detailed slow body scan to lull you into a state of restorative sleep,
Along with a simple deep breathing pattern to make your transition to dreamland even more effortless.
So without further ado,
Let's get you a great night of sleep.
Go ahead and arrange your environment so that it's dark and cool and comfortable however you like.
According to your preferences.
Set aside anything that might distract you and then crawl into bed in a way that feels cozy and comfortable.
Let go of expectations,
Let go of the past and future in your mind and give yourself permission to switch gears,
To land here right where you are.
As you take a slow deep breath in through the nose and then sneak a second small inhale at the top like this.
And then slowly breathing out through the mouth like you're breathing out through a straw.
Great,
That's the breathing pattern we're going to use tonight and return to occasionally throughout the body scan.
So let's do a couple more right now.
Savoring the breath as you breathe in deep.
Second tiny inhale and breathing out slow.
Really transitioning the nervous system into a restful state with three more like that.
Double inhale.
Two more.
We'll do it together to maintain a slow cadence,
Breathing in twice.
And out.
Awesome,
Staying synchronized on this last one for now.
Letting yourself land and feeling the relaxation already starting to activate within the body as you allow your breathing to return to normal now.
And now just repeating to yourself out loud in a whisper or quietly in your mind.
I allow myself to savor a deep restfulness.
Repeating twice more.
I allow myself.
To savor.
A deep restfulness.
Wonderful.
And as we begin the detailed and slow body scan,
Be aware the intention is to savor the sensations at each area we visit with our mental spotlight.
We'll periodically punctuate the body scan with some double inhales and slow exhales.
And if you drift off pleasantly towards sleep at any point,
Feel free to allow yourself to.
There's no need to be perfect or complete,
We're just taking our time and deepening our attention more and more into the present moment.
So when thoughts come up,
Just let them drift off and return to the details of the body scan,
Savoring the aliveness one area at a time.
Bringing the attention to the pool of energy at the top of the head.
Dropping down to the back of the head as it rests on your pillow.
Wrapping around to the sides of the head.
And sensing the energy in the forehead.
The eyebrows,
Rippling down towards the temples.
Nowhere to be,
Nothing to do,
Just dropping down into the ears.
Sensing the sensations along the ears.
And rising back towards the eyes,
Feeling the muscles around the eyes relax as you sense the subtle effervescence around the eyes.
Noticing the nose from the bridge of the nose.
Down towards the nostrils as the air dances in and out at its own pace.
Sensing the lips.
And the sensations in the tongue.
And within the mouth.
Feeling the jaw.
On the front of the neck.
And the back of the neck.
And the sides of the neck.
Connecting to your body with more detail and gentle specificity than perhaps ever before as you move down into the collarbone.
Spreading the mental spotlight into the shoulders.
And gently finding your way into the biceps.
The triceps.
The elbows.
And the elbow crease on the insides of the elbows.
The inner forearms.
The outer forearms.
The outer wrists the inner wrists.
The palms of your hands.
Pulsing with life energy.
And imagine like you could take a double inhale into the palms of your hands,
Breathing in.
And out.
And letting the attention move into the thumbs.
And the index fingers.
The middle fingers.
The ring fingers.
The pinky fingers.
And the tips of the fingers dancing with subtle vibration.
And now let the mental spotlight find its way towards the heart.
Feel the chest rising and falling with the breath at the most effortless pace you can imagine.
See if you can sense the heart beating.
And see if you can sense it in the upper back.
The right side of the upper back.
And the left side of the upper back.
The left side of the chest.
And the right side of the chest.
Noticing the solar plexus on the upper abdomen area.
Really taking your time as you connect with the energy and breath at the upper abdomen.
Then dropping back again to feel the middle of your back.
Dropping down to feel the lower back and the sensations that you notice.
Your thoughts are welcome to come and go as you prioritize the sensations that you're connecting to slowly and gently.
As you rise back up into the lower belly.
Feel the breath moving all the way into the lower belly.
Expanding the range of circulation at a slow and easy pace.
And then finding a double inhale into the lower belly,
Breathing in.
And out.
Letting the whole core of your body soften and open towards the sky,
Slowly and easily.
The breath bringing a softness that allows you to sink deeper into the support and open more fully to the simplicity of this moment.
And noticing now the right hip.
The right glute muscle.
The right hamstring on the back of your thigh.
The back of your right knee.
Feeling the bundles of muscles in the right calf.
Connecting to the right heel.
Noticing the surface of the sole of your right foot.
And putting the mind into the small space of the right pinky toe.
Fourth toe.
The third toe.
The second toe.
And the right big toe.
Rolling along the top of the right foot with your attention.
Really savoring the restful pace that we're moving at as you feel the right ankle.
Savoring the little spaces of pure awareness as you connect with the right shin.
The right knee.
The right quad on the front of your thigh.
The right hip.
Sensing the pelvic bowl.
The left hip.
The left glute muscle.
Left hamstring.
Back of the left knee.
The left calf muscle.
Left heel,
Left sole of the foot.
Left pinky toe.
Fourth toe.
Third toe.
Second toe.
Big toe.
At the top of the left foot.
Left ankle,
Left shin,
Left knee.
Left quad.
Left hip.
Lower belly.
Belly.
And chest.
And in the most relaxed,
Effortless way,
Doing a double inhale into the chest.
And just allowing your attention to float.
At the center of the chest.
Feeling the vast majority of your attention consolidated right here at the heart with the breath.
And as you breathe into the heart,
Just imagine as though your attention is expanding slowly and pleasantly outward into the rest of your body.
At the pace that feels smooth and effortless to you.
As though each exhalation slowly expands your awareness to feel all the cells of your body more and more.
There's no rush.
Feel that slow and steady expansion happening at the rate that it does with no rush.
Just smooth and slow breath as it comes to you.
And then expands further outward into all the subtle vibration of the body head to toe.
Notice how magical it is to monopolize your entire attention on the subtle magnetic energy of your body as you experience it with your full,
Quietly dedicated attention.
Imagine if it feels good that each breath expands the space between the vibrations.
So that they dance quietly and soothingly.
And you feel a pleasant spaciousness as though you're light and floating in the softest bliss.
And let's take one last super slow double inhale into the whole body,
Head to toe.
Imagine like your awareness is expanding out past your body now.
In a way that feels connecting to the peaceful sense of pure space that surrounds you.
Like you cannot be contained,
But instead you're floating in a spacious sense of infinity.
Not thinking,
Just sensing and feeling the aliveness of that vast space.
And at this relaxed pace that we've created,
Whatever thoughts or sensations arise,
Just notice them and allow them to wash back like a gentle wave into the bigger space that you stay connected to,
Moment to moment.
Nothing to concern yourself with,
Just the pure and raw connection to the sensations of aliveness that you've cultivated.
Releasing whatever arises back into that space with ease over and over.
And continue letting go and relaxing and releasing,
Finding a rhythm with that moment to moment.
And allow in that state of deep restfulness to wash over you at whatever pace it does.
