Hey,
I'm Cyrus.
Welcome to this soothing sleep meditation,
Specifically for those who struggle with overthinking,
Erasing mind,
Or rumination before bed.
Before we begin,
Consider pressing the follow button on my page for many more sleep meditations like this and creative ways to practice calming your mind.
Let's begin.
Take a moment to arrange your sleeping space and room to maximize a sense of comfort and begin by finding a comfortable position,
Laying down,
Perhaps with your arms by your sides and your legs out straight to maximize the flow of energy throughout your body.
Start by taking a gentle,
Slow,
Deep breath in through your nose and into your chest and heart area and let the breath flow out through the mouth as you exhale.
Take another slightly deeper breath in through the nose down into the belly and let it flow out nice and slow.
And once more,
Breathing deep all the way down to the toes and letting it flow all the way back up out through your mouth.
And now let's do two simple breath holds,
Breathing deeply in through your nose,
Gently holding the breath in a relaxed way and paying attention to your body as you hold for a moment.
And now releasing slowly out through the mouth.
Last one,
Deepest one,
Be present with the flow of breath as you breathe really deep in through the nose into the whole body,
Holding your breath,
Fully present with the sensations that you feel as you hold.
And now super slowly releasing out through the mouth,
Imagining any stress decompressing and evaporating as you slowly release and allowing your body to sink and ease effortlessly into the support that cradles you underneath you.
And now set an intention in your mind that you can repeat and affirm to your subconscious.
It could be,
I will let go of my thoughts tonight,
Or I will rest deeply and wake up feeling energized.
Whatever resonates with you,
Set a simple sentence as your intention and repeat it three times in your mind or whispering it out loud in the present tense three times now.
Imagine and feel all of your energy coalescing and aligning to this intention that you've set.
And begin to allow whatever small amount of optimism you might feel about sleeping super deeply tonight to start to arise and invite in that possibility and that little burst of optimism.
And let's take a brief moment to allow the energy of the thoughts that normally move through our minds as we ease towards sleep to start to run their course,
Just noticing any thoughts that might arise.
And instead of participating in them,
Just allowing a gentle nonjudgmental observation to start to unfold.
And allow yourself to let go of the thoughts as they arise.
Imagine and feel them already starting to loosen their grip as you simply let them flow past like the stream of a river.
Or perhaps seeing each thought as a butterfly delicately landing in the palm of your hand and allowing it to fly off after observing it for a moment.
And now shift the attention in towards the emotional energy of the body.
Notice if there was any energy that was driving the thoughts and simply allow that to flow through you and release by itself with no resistance or judgment.
As you simply observe the sensations that you feel and allow them a few moments to run their course.
As you ignore the thoughts and focus on the energy as it flows through you frictionlessly like a wave upon the shore.
Imagine a space opening up around anything you're observing or feeling or sensing within the body.
And imagine and feel yourself relaxing deeper into that space as you observe it.
And surrendering deeply to the flow of any remaining energy as you observe it passing through.
Remind yourself that it's safe to let go of any pressure or energy or tension that you're carrying.
It's safe now to let go of the accumulated energy of your day or week or maybe even longer than that just allowing it to flow out of you.
Imagine it evaporating and lifting and dispersing to be disseminated into a greater energy that is simply dissolving it on your behalf.
As without thinking you simply allow it to be lifted somewhat or maybe even entirely.
And in the space that you've begun to open up start to invite and welcome in a sense of peace,
Lightness,
Flow,
And love to flow through and wash through all the cracks and nooks and crannies of your energy allowing it to uplift you and help you become more effortlessly light.
And now with that sense of lightness and buoyancy let's begin to scan the body and ground our attention and energy even more deeply.
Move your attention in a rhythm like a spotlight from area to area and when thoughts come up simply choose to let them go and return your attention with consistency to the rhythm of the spotlight scan.
Starting now by bringing your spotlight of attention to the tips of your index fingers like ET phoning home imagine the tips of your index fingers lit up with your attention vibrating with that subtle tingle of energy that you can sense and detect as you allow your awareness to melt siphon and dissolve almost entirely into the tips of the index fingers.
And now start to sense the tips of all your fingers vibrating with the same subtle aliveness.
And now start to feel the particular sensations in the fingers themselves.
Noticing them like parallel super eye ways of energy running up and down the length of the fingers.
And now start to feel the universe of sensations in the palms of your hands.
Bringing the attention subtly up into the forearms.
And descending gently deliberately into your upper arms.
Noticing the contours of your biceps and triceps.
Feeling the shoulder muscles now.
And the sides of your neck.
Rising up towards the ears and sensing the sound that gently washes in through the ears in a state of receptivity.
Traveling up the sides of the head towards the top of the head as your spotlight converges for now into a single unified light of attention.
Imagine yourself taking a slow deep breath in through the top of your head and imagine as if the brain were relaxing.
And any thoughts that might arise relax in unison as you remind yourself that it's safe in this moment to let go of the past and future.
That it's safe to let go of your thoughts and simply be in a state of rest.
Inviting yourself to relax deeper.
To allow the breath to come to you more slowly.
And bringing your spotlight down now from the top of your head towards the center of your forehead.
Allowing the attention to rest there as you visualize and feel a sense of light and a wide open space opening up in the space behind the forehead.
Each breath creating more and more open empty space in the area behind the forehead.
And that space being filled totally with a sense of effortless light.
Dropping down through the bridge of the nose towards the nostrils now.
Noticing the cooling sensation as the breath goes in through the nose and the soothing warming sensation as the exhale effortlessly flows.
And allow the rhythm of breath at the nostrils to come to you as slowly as it wants to and to calm you more deeply with its natural cadence.
Bring the attention now to the eyes and feel all the little muscles around the eyes to begin to relax and become calm.
Likewise,
Notice the sensation of the tongue and all the sensations within the mouth.
And allow the tongue to drop to the floor of the mouth and the jaw to relax and release.
Dropping down now to the front of the neck.
Noticing any tension you're holding there and allowing that to relax.
Moving down into the chest and heart.
And starting to feel the heart soften and release any holding,
Any edges,
Any closure of its energy.
Just imagining and feeling the energy of the heart opening,
Softening,
Softening,
Receiving the safety of this moment.
Notice thoughts,
But allow yourself to let them go and melt away.
As you drop your attention to the energy in the stomach,
Being curious,
Observing,
Noticing directly the sensations in the stomach and belly area.
Allowing any tightness in the stomach or belly to start to open and release even just 5%.
Noticing and inviting even the subtlest shifts into deeper relaxation and allowing yourself to relish and enjoy these shifts.
Dropping down towards the hips,
Noticing the hip bones and the pelvic floor.
Allowing that to relax and release as you move your attention to the upper legs.
Notice all the little muscles in the upper legs.
Get really specific,
Go past thought,
And start to experience the subtle sensations directly.
Notice your kneecaps.
And the shin bones.
And the calf muscles as they rest upon the surface beneath you.
Feel this subtle flow of energy moving down into your ankles,
And this instinctive attention dropping to your heels and the entirety of the soles of your feet.
Moving to the tips of your toes,
And the hips of your feet.
And taking a gentle leap of attention to your lower back.
Notice your middle back.
And the hips of your feet.
Notice your middle back.
And now the upper back and shoulder blades.
Notice now the entire back of your body making contact with the surface underneath you.
Imagine all separation between the back of your body and the surface melting away as you ease even deeper into the support,
Allowing yourself to feel totally safe and held and supported.
Any micro tension still present in the body spontaneously starting to melt away with each passing moment.
And the thoughts melting away further and further into the background as the fullness,
Ease,
And relaxation of this moment becomes more and more obvious and more and more obvious.
Notice now the entire front of your body,
The part of you that faces the ceiling or the sky.
Allow it to be and feel totally open as you observe the external cartography cartography of the top of your body up and down from the top of your head to the tips of your toes.
Imagine yourself safe to let go of anything you're still hanging on to.
Letting go moment to moment,
Deeper and deeper,
Feeling now with a gentle sense of joy the entirety of your right arm and hand.
Shifting seamlessly to your entire left arm and hand,
Dropping down to feel and sense the entire left leg and foot,
And pivoting in slow motion to the entire right leg and foot.
And now feeling both legs and feet.
And now take a gentle deep breath all the way down into your toes.
And on the exhale,
Watch the wave of breath as it travels back upwards out through the nose or mouth.
And now slowly,
Almost effortlessly,
Breathe down into the knees and let go of any thoughts as you watch the breath travel back up on the exhale.
Now consciously,
Intentionally,
Breathe down into the stomach,
Feel the belly rise,
And on the out breath,
Watch it travel back up like a wave.
Finding your rhythm now as you allow the breath to move down into the heart and the body,
Down into the heart and chest,
Opening and blossoming that energy as you watch it travel back up and out.
Breathing down now into the neck,
Feeling that musculature and energy expand and open and letting it flow back up.
And now breathing directly up into the spot between your eyebrows,
Imagining that empty space becoming totally empty now and filled with relaxing light as you allow that out breath to release through the nostrils.
And now breathing up gently to the top of the head,
Imagining and feeling your connection to the entire universe opening up through the top of the head as the breath cascades all the way back down through the body on the exhale with a wave of effortless openness and total relaxation.
Allowing yourself to be more deeply relaxed than what even seems possible to the mind.
Allowing yourself to let go more deeply and completely than what seems possible.
Allowing that sense of release into the moment to be all encompassing and complete as you start to sense and feel the space of the room around you.
Feel yourself connecting to that space seamlessly as though your body is releasing into the field of energy that surrounds you.
Imagining and feeling yourself floating and held in the lightness and effortlessness of this space in a way that feels totally safe and pleasant to you.
Reminding yourself that it's safe to let go of thoughts.
It's safe and welcome to sleep deeply.
It's safe to relax and release and let go completely.
There's nowhere to be,
Nothing to do right now except be where you are totally and completely with your body and mind aligned with the space that holds and surrounds you with a delicate and spacious cocoon-like quality.
It's safe to let go of effort.
Noticing whatever arises and gently releasing it,
Letting it go over and over.
Releasing all expectation,
Releasing all concern,
And trusting the soothing,
Healing,
And restorative energy of deep sleep.
Any part of you that's still carrying any tension,
Just allowing that to release once more even deeper to feel the mind and body melt into a blissful state of deep and total rest.
Releasing all sense of separation and feeling yourself connected and at one with the universe as you let go of thinking mode and ease completely into feeling,
Sensing,
And relaxation mode.
If thoughts are still present,
Let go of any resistance to their presence.
Simply observe them,
Embrace them,
Choose to be loving towards them,
And allow them to release along with any expectations.
And just counting your breath backwards from 20 now.
Allowing each rotation of breath to be one number in your countdown and allowing yourself to relax and let go a little deeper with each breath as you count down.
Breathing in 20.
Breathing out 20.
Breathing in 19.
Breathing out 19.
And continuing with no expectations,
Relaxing deeper with each rotation of breath.
10.
You You You You You You Regularly Share with anyone you think it might benefit upon waking and feel free to like comment Make a donation Ask a question and I hope you have a fantastic restful sleep and a wonderful energized day tomorrow You
