Hey,
It's Cyrus.
Welcome to this easy deep sleep meditation.
Hopefully it'll do what it says,
Which is help you sleep deeply,
Easily.
So just turn off all distractions.
Get your room as dark as possible and climb into bed.
Get comfortable.
Do whatever you gotta do for you to set yourself up for a deep,
Uninterrupted night of sleep.
Shimmy your way into the most comfortable position you can find.
Allow yourself to slink and soften into the support.
And allow a smile to cross your face if it does spontaneously.
And if it doesn't,
Frowns are cool too.
Whatever you wanna do.
Just notice your breath in this moment.
Is it shallow?
Is it deep?
Don't judge it.
Just notice.
And now notice where you're carrying any tension in your body without any judgment.
Just be curious.
Don't even try to change or release the tension.
For a moment,
Just notice it.
What are the sensations of the tension?
And like an elastic band that was wound up and stretched,
Just allow it to start to collapse and dissolve slightly out of the body with the breath.
And as it dissolves ever so slightly,
Be patient with any remaining layers of tension.
Still unwind and just whisper to yourself in your mind the affirmation,
I allow myself to sleep deeply tonight.
Three times.
Whispering I allow myself to sleep deeply tonight.
And one more round of useful affirmations.
I know these can be tedious,
But I'll be darned if they don't work.
Whispering to yourself,
I choose peace tonight.
Three times.
Whispering I choose peace tonight.
Breathing gently,
More slowly and relaxing into the moment.
Moving your attention like a spotlight through the body in a rhythm.
And when thoughts come up,
Just gently drop them and stay diligently with the rhythm of the body scan,
Making it the most important thing in this moment.
Bringing the attention to your right knee and dropping the attention to the right shin,
The right ankle,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Moving to the sole of your right foot,
Your right heel,
Your right calf,
Right hamstring,
Pivoting up to your right quad muscle,
Your right hip.
Switch over to your left hip now.
Echo of thoughts,
Pay attention to details on your left hip,
To your right quad,
Down to your left hamstring,
Your left calf,
Heel,
Sole of your left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left ankle,
Left shin,
Left knee.
Take a deep breath into your belly,
Let it drop all the way down.
Let the front of your body soften and open as it washes back out.
And center your attention now on your lower belly.
Right on the breath as it drops down into the lower belly,
Feel a particular texture and signature of the energy at the lower belly as it interacts with the flow of the breath.
Now be aware of the energy at the upper belly and the lower belly at the same time,
Balancing both lower and upper belly with the breath.
Drop thoughts and distractions and become deeply immersed in the rhythm of the here and now as you drop the lower belly from your awareness.
And become aware of your upper belly and your heart at the same time.
Your heart and your upper belly centered and flowing with the breath.
Feel the pattern,
Feel the rhythm unfolding,
Drop the upper belly,
Stay true to the heart and bring the attention up to the center of the neck.
Feeling the neck and the heart in communion,
In tandem with the breath.
Now let go of the heart and be aware of the neck and the feeling behind your eyebrows at the same time with the breath.
Staying more deeply attentive,
Let go of the feeling in the neck and be aware of the spot behind your eyebrows and the energy at the top of your head at the same time.
Breathing and flowing with an open spaciousness.
Allow all remaining thoughts to breathe in and open up and dissolve down into the body with the breath.
Breathe in all remaining momentum of thoughts,
Any remaining cycles that are turning and allow them to be inhaled and dissolved into the body with the breath.
Allowing their energy to be transmuted and alchemized into a subtle vibrant relaxation and awareness of the body's energy field head to toe in this moment.
As you feel your body head to toe,
Start to hear all the sounds in the room at the same time.
Start to sense all the space around you and in the space that you sense around your physical body.
Start to feel a sense of stillness within that space.
Feel how everything is quiet and still on a deeper level.
Allow your body to be cradled by the universe,
Just floating gently,
Pleasantly and effortlessly in the comforting sense of space that encapsulates your spirit in this moment.
Feeling the stillness of it all on the deepest level possible.
Start to let go of thoughts or objects that arise in consciousness.
Whatever arises in the moment,
Start to find a rhythm.
You're letting it go over and over.
Letting go.
Give yourself permission to release any remaining tension.
Go of thoughts,
Let go of tension.
Allow yourself to sink and float deeper into a sleep state.
Going deeper into the stillness,
Into the effortless sensation of floating and resting super deeply for as long as you need to.
Allowing yourself to drift deeply into that and trust that to carry you amazing sleep.
Thank you for taking this time for yourself.
