Hey,
It's Cyrus.
Welcome to this deep restoration,
Sleep meditation.
This session can be used as a break to help you nap and recharge and restore in the middle of the day,
Or to guide you off into a deeply restorative night of sleep.
Start off by setting up your room to be conducive to a deep sense of rest,
Eliminating all distractions,
And settling into your bed.
Taking whatever steps necessary to get as totally comfortable and at ease as possible,
Adjusting to whatever position feels best to you.
And now take a deep,
Soothing,
Easeful breath in through your nose,
Filling up your entire body with the breath.
And let it out twice as slow,
Breathing gently out through your mouth.
Let's do two more like that,
Breathing slowly,
Deeply into the entire body.
And watching the breath wash out as you exhale through the mouth slowly.
And the slowest,
Deepest breath yet now,
Breathing deeply in,
Filling up the entire body.
And letting it go as slowly as possible,
Out through the mouth,
Relaxing,
Decompressing,
And releasing into the support as you exhale.
Making any final adjustments to your position now,
And then settling in to consistent stillness in order to guide yourself into the deepest state of restoration and ease.
And now that you're still,
Take a moment to set a clear intention.
It could be,
I will restore myself on every level.
Or it could be,
I choose peace and love,
Or anything that comes to mind that resonates with you,
Stating that three times,
Out loud or in your mind,
In the present tense,
Now.
Let yourself aligned to that intention,
Letting go of everything else that's not aligned with that intention.
And as you feel everything else falling away,
And you feel yourself harmonizing with the vibration of your intention,
Shift your attention now to the sounds in the room around you.
Letting go of past and future and thinking mode,
And sinking deeper into sensing,
Listening,
Presence mode,
As you hear the details of the sounds softly serenading your nervous system.
Notice the sound of your breath as it comes to you,
Without any effort,
Like a soothing wave,
Aligning you to your internal rhythm.
And now imagine your breath starting at the soles of your feet,
And take a gentle deep breath,
And lift it up through your body,
All the way to your shoulders,
And on the exhalation,
Imagine the breath washing down your arms,
Into your fingertips.
And now move your attention in a rhythm,
Like a spotlight,
If your thoughts pull you away,
Just return to the rhythm with consistency,
Bringing your spotlight to the tingling in your fingertips.
Feeling the entirety of your fingers now,
Now feeling the palms of your hands,
And the backs of your hands,
And the energy within your hands,
And the sensation of blood pumping in your hands.
Moving up now to your lower arms,
Transcending to your upper arms,
Feel the energy in your shoulders,
Notice the sensations that are present in your neck,
Moving to the right side of your chest,
The right side of your abdomen,
The lower belly,
The left side of your abdomen,
The left side of your chest,
The center of your chest,
The center of your belly,
The pelvic floor,
Feeling your hamstrings on the back of your thighs,
Your calf muscles,
Your heels,
The soles of your feet,
Your toes,
And the tops of your feet.
Take a deep breath and allow the body to relax even deeper,
Letting go of anything the mind is hanging onto,
As you sink deeper into a state of pure presence and awareness of this moment.
Staying in a detailed rhythm of attention,
Dedicating your full,
Gentle,
Clear focus,
As you move your spotlight to your ankles,
Your shins,
Your knees,
Your quad muscles on the front of your thighs,
Your hips,
Your tailbone,
The lower back,
The upper back,
And the whole spine up and down,
Feeling the energy flowing up and down the whole spine with the breath,
Moving to the back of your neck,
The back of your head,
The top of your head,
The forehead,
Your eyes,
And allowing all the little muscles around the eyes to gently melt and soften.
Feel the breath moving smoothly,
Effortlessly,
In through the nostrils,
And notice the ears hearing,
Listening,
Receiving subtle sound waves,
Allowing the stillness,
The silence,
And the subtle sounds to gently and effortlessly restore your nervous system,
Your spirit,
And your mind.
As you bring the attention to the tongue,
Moving to the lips,
And dropping to the jaw,
Allowing the facial muscles to melt,
The tongue to drop to the floor of the mouth,
The jaw to relax,
Feeling the muscles of the neck and shoulders softening ever so slightly,
And this wave of relaxation washing into the arms and hands.
Allow the next wave of breath to soften and open the chest and stomach and pelvic floor.
Feel the legs and feet releasing,
Softening,
Even 5%,
And allow the next breath to release the back muscles,
And allow the entire back of the body,
Whatever is touching the surface,
To release,
Unwind,
And sink deeper into the support,
Like you're being pleasantly cradled and held by the most effortlessly supportive surface you can imagine.
And so there's no need to hold any tension or effort in the body,
As you're simply held and supported completely.
And now feel the entire back of the body at once,
All the points that are making contact with the surface underneath you.
And now shifting just like warm bread rising to the top of the body,
Feeling the entire front side of the body.
And now feeling both your arms and hands,
And dropping down to feel both your legs and feet.
And now feeling the entire right side of your body,
Just the right side.
Shifting to the left side,
Just the left side of your body.
And now imagine the mind and any remaining thoughts dissolving into the heart with the next few breaths.
Feel it all melting down and into the body and the heart as you feel that energy opening,
Expanding,
And diffusing into the entire body,
Feeling everything head to toe in an effortlessly relaxed way.
The gentle,
Quiet,
Restorative buzz of life energy evenly distributed through the body.
Allowing any remaining tension to melt away,
Not thinking,
Just allowing things to open,
Soften,
And melt.
And now allowing the next few breaths to deeply and effortlessly cascade down to the soles of your feet,
And on the exhale,
Watch the energy of the breath travel back up and out through the nostrils,
Getting lost in the rhythm of breathing down and all the way back up.
And now even more slowly and effortlessly take the next few breaths into your chest and stomach area,
Allowing that to open,
Restore,
And bloom completely with each breath,
Breathing down into the chest and stomach,
And watching the flow of breath as it rises back up,
Down,
And back up at your own pace.
And now,
As gently as possible,
Breathe into your forehead area,
Feeling the third eye and the brain becoming emptier and more relaxed with each breath that you guide into that area,
Breathing into the forehead and back out,
Gently creating that pleasant emptiness at your own pace.
And now counting backwards from ten,
With each inhale and exhale rotation of breath,
Counting as one breath and allowing yourself to relax and release into a deeply restorative sleep,
More and more with each rotation,
Breathing in ten,
Exhaling ten,
Feeling yourself release deeper,
Inhaling nine,
Exhaling nine,
Releasing deeper and continuing at your pace now.
And now,
With each inhale and exhale rotation,
Breathing in and out,
Breathing in and out,
And allowing yourself to drift off into a deeply restorative sleep now,
So that you can wake feeling relaxed,
Rested,
And restored on every level.
Consider practicing this track regularly to create a consistently restorative sleep.
Please share this session with anyone you think it might benefit,
And feel free to like,
Comment,
To make a donation,
To ask a question,
And I hope you have a fantastic sleep and an amazing rest of your week.
