Dive Into Your Dreams Sleep Meditation For Insomnia

Be gently guided to a deep, healing sleep with binaural beats, ocean waves, and relaxation. Let go of the day with a body scan and mindful breathing to lull you into dreamland. You deserve a good nights sleep to restore and rebalance mind and body.

Transcript

Find a comfortable position.

Get nice and cozy and close your eyes.

The day is done.

It's time to relax.

Give yourself permission to fall asleep at any time during this guided journey to sleep.

You deserve an entire night of deep,

Restful,

Healing sleep to restore and rebalance your entire being.

Let's begin by breathing in deep and slow,

Filling your belly and your lungs from bottom all the way to the top.

Release as slowly as you can.

One more time,

Breathing deeply and slowly.

And while breathing out,

Tell yourself that it is time to relax and let go of the day.

Time to yawn.

You can open your mouth wide.

Breathing in and let the yawning begin to shift you into sleep mode.

You can fake a yawn.

And a real yawn will show up because yawning is contagious.

And just talking about it can produce a nice yawn.

Become aware of the sheets and the bed covers,

Feeling gratitude for the comfort of your bed and pillows.

Feel grateful for the evening,

The dark sky,

And the moon,

And the stars that tell you that this is your time for sleep.

Move all of your awareness to the very top of your head.

Become aware of your scalp and feel a warmth,

Maybe a pulsation in this area from the circulation in your scalp.

Now relax your scalp and let it go.

Let this feeling of relaxation flow down to your forehead,

Smoothing out any lines,

Relaxing your forehead,

Letting it go.

Relax your eyebrows and eyelids and all the tiny muscles that surround your eyes,

Releasing any squinting or frown lines.

Let this get softened around your eyes.

Relax and let them go.

Relaxing now our nose inside and out,

Becoming aware of the breath as it enters the nostrils.

Notice the inhale and the exhale,

The cool air entering,

And the slightly warmer air exiting,

Breathing mindfully,

Noticing the inhale,

Exhale,

And the pause between the breaths,

Just following the path of the breath and relaxing with the natural rhythm of your own breath,

Becoming grounded in this present moment as well.

Just breathing,

Watching your thoughts floating by like clouds in the sky.

Let them go.

No need to follow the thought,

Diving into any story.

See a thought come and see it go.

They start to slow down.

You are not your thoughts.

Just become a witness to the parade of thoughts.

As you bring your thoughts to rest,

Back to the breath,

Anchoring us in the here and now,

Noticing the breath,

The inhale,

The exhale,

And the pause.

And we move our awareness now down the face to the cheeks.

Feel a warmth in your cheeks as your entire face relaxes,

Relaxing your ears inside and out,

Allowing all the sounds to be just waves of sound without attaching any thoughts,

Just waves of sound entering your ears,

Listening even to the sounds between my words,

Relaxing with waves of sound,

Listening,

Moving down the face to your mouth and relax the mouth inside and out.

Let your tongue rest gently along the bottom of your mouth.

Relax the jaw.

Let it soften and drop.

Those muscles are letting go and relaxing deeply,

Moving your awareness down further to your neck,

Relaxing all the muscles in the front and the back of the neck and going within to relax your entire throat and vocal cords.

Feel your throat open and soften as you release the day.

Your entire head is now in a state of deep relaxation.

Feel this relaxation moving down your body,

A wave down to your shoulders to feel like sometimes they have to carry the weight of the world.

Release any stress hiding in your shoulders.

Imagine the stress just evaporating,

Dissipating off your shoulders as your muscles loosen,

Bringing your shoulder muscles back and down,

Letting go of emotional weight,

Releasing mental weight.

Your shoulders are becoming lighter and lighter.

Allow this lightness of being light to flow down your arms,

Relaxing the upper arms,

The elbows,

Lower arms,

Your wrists,

Hands,

Fingers,

Thumbs.

You may feel a tingling sensation in the palms of your hands.

Take another breath to relax your chest and all the muscles in your chest.

Go within,

Visualize your heart and lungs relaxing,

Performing efficiently,

Feeling gratitude to the way they keep you alive day and night,

Breathing and beating.

Say thank you.

Thank you to your amazing heart.

Thank you.

Thank you.

Moving your awareness to the stomach,

Relaxing your tummy and all your internal organs so they are able to function in perfect harmony,

Relaxing inside and out.

We move our awareness to the spine,

Visualize and relax each connecting vertebrae of the spine.

Just start at the top,

Becoming aware of the space between each bone as you begin to relax deeper and deeper,

All the way down to the lower back and relax the nerves and the muscles that run up and down the spine,

Sinking a little bit more into the bed,

Melting into the mattress,

Letting go.

Relax your hips as you give in to gravity.

Let your hips go as we move down to your legs and now your thighs are so deeply relaxed that you may become aware of a vibration from the bones within your legs.

Now moving down to your knees,

All the ligaments and muscles that surround the knees are relaxed,

Flexible,

Strong,

Youthful,

So relaxed,

Letting go.

Moving down to the calf muscles,

Your lower legs,

And now the ankles.

Allow this feeling of relaxation spread down to your feet and toes,

Becoming aware of the soles of your feet.

You are now so relaxed.

You feel as if your feet are no longer a part of your body.

They just drift away.

This feeling to travel up to your ankles,

Your knees,

Your thighs.

Just let your legs go.

Let them drift away.

This feeling travels to your arms as you let them just drift away.

You're no longer aware of them.

You feel light and edgeless.

Your physical body is now in its natural state of relaxation.

You become aware of peace.

Peace is flowing freely through your entire being.

Take a few moments to soak in this pure peacefulness.

As the energy of peace flows through all the cells of your body.

Peace,

Peace,

Allowing peace to enter your life.

Peace,

Peace.

I will count from the number five down to one.

And with each descending number,

You will feel yourself going deeper and deeper.

Feeling more relaxed and ready for sleep than ever before.

Five,

Going deeper.

Three,

Going within.

Two and one.

Taking this peace to a balmy tropical beach lit up by the moon and the stars in the dark sky.

The sand is still warm from the sun that has set.

There are no birds or animals.

They're all asleep,

Snuggled in their nests.

It's nature's way when the sun goes down.

It's time for sleep.

As you stroll along the shore,

You can see the white frothy waves under the moonlight.

You can hear the sound of the waves washing up the sand and flowing back down to the sea.

You can match your breath to the waves coming in and the waves going out.

Allow the sound of the waves to lull you into sleep.

Time to release anything that is still keeping you from your sleep.

Let go of the past and see yourself holding onto a long string.

Maybe there's a few strings in your fist and they're attached to balloons above.

You can place into these floating balloons above you anything and anyone that's holding you back and blocking your sleep.

Place them into the balloons.

Put whatever's keeping you up in the balloon.

You can write their name on a balloon.

It could be any situation.

Whatever's no longer serving you,

Put it up there.

And when you're ready,

Open your hands,

Release the strings.

See them floating way above the beach.

Looking up,

Say goodbye to these balloons along with the stress of the past.

As it just floats away,

Letting it go.

You feel yourself flooded with relief.

Relieved.

Now forgive yourself.

Be kind to yourself now and always.

You could feel lightness in your mind,

Spirit,

Breathing in this fresh ocean air,

Breathing in this lightness.

And if you're still,

Walk along the beach,

Pick up a nearby stick to slowly write in the sand the word sleep.

In big letters,

Tracing over the word slowly again and again,

S-L-E-E-P.

Continue writing the word sleep in the sand.

S-L-E-E-P.

As you deserve a night of deep,

Restful,

Healing sleep to restore and rebalance as you fall deeper and deeper into sleep.

I will plant some positive seeds in the mind that your subconscious will accept as you sleep.

I release the day and let it go.

I am peaceful and calm.

I drift into my dreams.

I am still and quiet.

I sleep ready for sleep.

The day is done.

I leave the past behind.

I tune into the rhythm of nature.

I am grateful for my sleep.

I am safe and trusting.

My sleep time,

I look forward to a good night's sleep.

I am able to fall asleep and stay asleep.

My body and mind are ready to relax.

I let go of the day to deeply rest and relax.

I am kind and patient with myself.

I leave the past behind.

It is safe for me to sleep soundly.

I sleep easily.

My bedroom is a place for deep sleep.

I dream and sleep with ease.

I am able to surrender to sleep.

I am free to sleep deeply.

I move into the dream world.

I surrender to sleep.

I dive into my dreams.

I surrender to sleep.

I am grateful for every night a chance is set.

Sweet dreams,

My friend.

Reviews

For me the best sleep meditation here on IT. Thanks for sharing 🙏🏻🪷🫶🏻

Nice pace , soothing words, great ending THANKYOU

Super relaxing and comforting. It’s exactly what I need to help me fall asleep 🙏❤️🙏

Thank you so much! And you’re right —this one is a total DREAM because it’s 30 minutes long!😍 Of course your Lives are 60 minutes long, which are a total total dream but this is the next best thing! 😍Next to your previous one that I listened to this is probably the best Yoga Nidra track I’ve ever heard ! 🙏🙏🙏❤️❤️❤️

This is a favorite go to for sleeping 💤 I love this track your awesome soothing voice coupled with magical words are so soothing you are truly gifted 🙏❤️

I love this! Thsnk you for helping me sink deeply into sleep and then sleep all night through …♥️

Such a wonderful meditation for sleep. Very calming and relaxing.

Marvellous. Works every time. Your soothing voice induces relaxation. Slept deeply. Thanks so much. 🙏🏽💚🌞💚

Amazing sleep track! So relaxing and really works in getting you off to sleep, or getting you back to sleep. Thank you Kathryn ❤️

I love how your calm voice just wrapped around my brain and melted it into relaxation. I am not sure when I fell asleep, but it was so wonderful to fall asleep and not lay awake in bed for an hour or more waiting to fall asleep! What a fantastic meditation! Thank you so much Kathryn!

Your Beautiful voice is magical. Always puts me to sleep💤thank you Kathryn 🫶🏽🩵🦋