Deep Sleep Meditation: Nervous System Reset For REM Sleep

In this Deep Sleep, Yoga-Nidra-style meditation, we'll prime the nervous system for a super deep sleep that will tend to stay consistent throughout the night. Using our breath, body scan, and conscious attention skills, we'll go progressively deeper into the delta brainwave state to allow our mind and body to fall into a deep rest.

Transcript

Hey,

It's Cyrus.

Welcome to this sleep meditation.

You can use this track to help you get to sleep easier and sleep more deeply throughout the night.

I suggest using headphones or plugging in your favorite speaker,

Eliminating any potential distractions,

Putting your phone on Do Not Disturb,

Lying down in a comfortable position with your arms by your side and your legs straight out,

And closing your eyes,

Beginning by taking one deep breath in through the nose and into your belly,

And exhaling,

Letting it fall out of your mouth.

Once more,

Going even deeper with the breath into your body,

Breathing in,

And slowly letting go,

Decompressing as you exhale.

One more like that,

Breathing in deeply,

Leaving the breath,

And super slowly letting go,

Now making any final adjustments to your position,

Getting as comfortable as you possibly can,

And committing to stillness in your mind to the best of your ability,

In order to guide you into the deepest state of calmness and awareness possible.

And now that you're comfortable and still,

Take a moment to set an intention for your session.

It's a message that we drop into our subconscious so that it blooms and grows like a flower while we rest.

It could be,

I am enough,

I am complete.

It could be,

I am resting deeply and healing completely,

Or whatever it is that you choose,

And repeating that three times to yourself right now.

And now beginning by noticing the sounds in the room around you,

Consciously shifting out of analyzing and thinking and doing mode,

And in to listening and feeling and sensing mode.

Your senses and intuition coming alive as you start to consciously enter the present moment,

And now guiding your mind smoothly along with the rhythm of the body scan when thoughts arise,

Just notice and drop them and aim to stay connected to the rhythm.

Beginning at your nostrils,

Feeling your breath,

Dropping down to the lips,

Feeling the sensation in the lips,

In the tongue,

The jaw,

The front of your neck,

The right shoulder,

The right elbow,

The right wrist,

The right thumb,

The right index finger,

Middle finger,

Ring finger,

Little finger,

Back up to the right wrist,

Back up to the right wrist,

Elbow,

Shoulder,

Over to the left shoulder,

Left elbow,

Left wrist,

Left thumb,

Index finger,

Middle,

Ring,

Pinky,

Feeling the rhythm moving back up to the wrist,

Left elbow,

Shoulder,

The left side of your chest,

The right side of your chest,

The heart,

The solar plexus,

The belly button,

The lower belly,

The pelvic floor,

The right hip,

The right ankle,

Heel,

Right big toe,

Center of the right knee,

The right heel,

Knee,

The right ankle,

Heel,

Right big toe,

Second toe,

Third,

Fourth,

Fifth,

The right heel,

Heel,

Ankle,

Knee,

Hip,

Over to the left hip,

Left knee,

Left ankle,

Left heel,

Left big toe,

Second toe,

Third,

Fourth,

Fifth,

Left heel,

Ankle,

Knee,

Hip,

Tailbone,

The whole spine up and down,

Feeling the back of your head releasing into the support,

The neck and shoulder blades opening and sinking effortlessly,

The middle and lower back and glutes relaxing and the legs and feet releasing,

Sinking into the support,

Feeling the front of your feet,

Your shins,

Your quads,

The front of your arms and hands,

The whole belly and chest,

The front of your neck and your whole face,

Taking a gentle deep breath and releasing any layer of tension that you notice melting effortlessly and blissfully,

Feeling the entire inside of your body,

Dropping thoughts as they arise,

Staying connected to this moment as you feel the inside of your body,

All the vibrations of the cells on the inside,

Now feeling the entire surface of your body,

The outside,

The inside,

Now tracking your breath as you breathe in through the nostrils down all the way to the feet and tracking it as it goes back up on the exhale,

Now breathing in from your nostrils all the way down to your ankles and back up from your ankles through the nostrils on the exhale,

Now slowly breathing down into your knees and back up from the knees through the nostrils,

Now breathing down into your belly,

Opening up the belly and feeling it pass back up like a ball of energy with the breath through the nostrils,

Breathing down into the heart center,

Feeling the heart open up and passing it back up through the nostrils,

Releasing stress on the exhale,

Breathing into the center of the neck and guiding it back up from the neck through the nose,

Letting go of all thoughts,

All concerns,

Becoming completely immersed in this rhythm,

This flow,

This wave of breath,

As you breathe in through the nostrils into the center of the forehead,

The mind's eye,

And breathing down through the mind's eye back out through the nostrils,

Breathing in through the nostrils up through the top of the head and back down out the nostrils,

And now taking one final deep breath down through the entire body,

Feeling everything open up as this gentle wave of energy and breath flows through and back up,

Releasing and relaxing effortlessly into the supports underneath you,

Letting your mind drift into a beautiful dreamscape,

Free of concern and full of that vibrational frequency of love,

Just basking in that simmering relaxing energy that you've created for a moment of deep awareness and relaxation,

And if you feel ready to drift off to sleep,

Just do so now,

Giving yourself the gift of a deep,

Restful,

Rejuvenating sleep,

And if you wish to get up,

Just do so slowly and gradually,

One little movement at a time,

If you found this track helpful,

Please bookmark it and use it later,

And share it with anyone you think might benefit from a restful sleep or a mindful nap,

Feel free to leave a comment,

Let me know what your experience was like,

To make a donation,

Or to ask any questions,

Here's to wishing you a great sleep and a rejuvenating day,

Reviews

Another helpful ease to sleep. Thanks again Cyrus. 💤

That was a very unique and effective mefitdtion I fell fast asleep . Unfortunately something that had nothing to do with the meditation startled me awake; consequently I’m able to write a review about this almost magical meditation. Thank you .

Excellent body awareness guide and stress relief right before bed.

What a lovely, warm voice and such calming words! Many thanks.

This was relaxing. What’s city is the thumbnail photo from? I want to guess Lisbon? Fits the track perfectly. Thank you

This is my go to for sleep. Such a calming voice! ❤️

Short and effective. My go to for relaxing into sleep 🙏🏻

I’ll begin by saying I chose the corpse pose but I did stretch my limbs. I liked the tone, content and pace of this. It wasn’t really the middle of the night but close to time I’d normally get up so I was fighting the urge for coffee. I will bookmark this so I can easily find it next time. Thank you Cyrus. Also, the music is quite nice. Thanks for keeping it on low volume.

I self safe and contained in this meditation. A great feeling! ✨🧘‍♀️

Much love and gratitude for this amazing meditation !❤️❤️❤️🙏🙏🙏
I am ready to call it a day 😴😴😴

That was really helpful to me. I’ve had financial problems lately and when I lay down it’s all I could think about. I was able to finally get some rest. The music was perfect and your voice is soft and gentle, like someone I can trust. Thank you!! ❤️

Cyrus’ voice is so soothing, puts me to sleep every time

Your voice is so soothing. I love all of your tracks.

Your voice has a profound effect on me. Thank you for all you are

I didn't fall asleep, but relaxed muscle groups I didn't realize were tense. My neck and shoulders thank you. I thank you

I have been super stressed about something and it was completely affecting me and disturbed my sleep.
Last night, I tried this and I slept deeply and relaxed. Choosing and including an intention was really helpful. Will use this again tonight.
Thank you so much 🙏❤️

Great Practice, deeply relaxing through the rhythm of the breath expanding and flowing along the body. did not fall a sleep but feel I can do so soon. Very attuned comforting voice thanks

Loved this! Tremendously helpful for letting go of the day and getting ready for sleep.

Modern Day Yoga Nidra
Was great for letting go of thoughts that keep repeating themselves

Loved it thank you Cyrus. Worked a treat.
Missing book club 😢