Guided Sleep Meditation for Sleepless Nights Hey there my friend,
Welcome to this guided sleep meditation which uses the scientifically supported 4-7-8 style of breathing shown to induce relaxation and help you fall asleep.
So,
Settle into a comfortable position in bed and gently close your eyes.
Now the way this works is you breathe in for 4 counts,
Hold the breath for 7,
And then exhale back out for 8,
And we'll do 2 rounds of this with a pause in between and to help you get a feel for the pace I'll count the first time,
But after that I'll just guide you at the change from inhale to hold to exhale.
And after the 2 rounds of breathing,
I've included some relaxation cues so that you have plenty of time to drift off to sleep.
And on that note,
Whenever you feel that gentle pull of sleep,
Then I encourage you to let go,
There's no need to hold on and stay awake.
So,
Begin by letting all of your air out and inhale 4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Exhale 8,
7,
6,
5,
4,
3,
2,
1,
Inhale,
Exhale,
And exhale,
Inhale,
Exhale.
Inhaling again,
You're about halfway,
And exhale,
Exhale.
Just a few more,
Inhale,
Exhale.
Last one,
Inhale,
And exhale.
Just let the air fall back out,
And allow your breath to return to its own natural pace and depth,
As you settle for just a moment,
Allowing yourself to relax deeper and deeper into the bed.
Just noticing any sensations in your body,
If there's any tension,
Breathe into it.
And as you exhale,
Just soften that part of your body,
As though you're exhaling the tension back out.
Alright,
Time for the next round.
So let all of your air out,
And inhale,
Exhale,
Exhale.
Inhale,
Hold,
Exhale,
And exhale.
You're halfway now,
Inhaling again,
And exhale,
Exhale.
Inhale,
Just a few more,
Breathe in,
And exhale.
Last one,
Deepest breath yet,
Inhale,
And exhale,
Letting go of everything,
Allowing yourself to soften deeper and even deeper into the bed,
Noticing any sensations in your body,
The slowing of your breath,
The slowing of your heart,
Allowing yourself to drift,
As though when you sink heavier into the bed,
There's a simultaneous sensation of lightness or floating,
And you can just allow yourself to drift in that way,
Deeper and deeper.
Allowing your to-do's and all of the happenings of the day just passed,
And the next day yet to come,
To move farther and farther away from your conscious mind,
Enjoying this time for stillness,
Where you have absolutely nothing to do,
Nothing to worry about,
No problems to solve,
Softening the muscles of your face and your jaw,
As a wave of relaxation spreads from your face all the way down through your body,
Softening every muscle,
Every joint,
And as that wave passes all the way through you,
You let go just that tiny bit more,
And you sink even deeper into the bed,
Appreciating the peace and stillness here in this moment,
And your growing sense of relaxation and ease,
Which is such a nice feeling,
A feeling you so deeply deserve,
No matter what kind of day you just had,
Moving along the path towards sleep in exactly your own way and on your own time,
Knowing that your body is designed to sleep,
It knows how to rest,
So just let go,
Allowing yourself to drift and trust in your body's own natural ability to heal,
To rest,
And to sleep,
Allowing yourself to soften deeper and even deeper into the bed,
Noticing any sensations in your body,
The slowing of your breath,
The slowing of your heart,
Allowing yourself to drift,
As though when you sink heavier into the bed,
There's a simultaneous sensation of lightness or floating,
And you can just allow yourself to drift in that way,
Deeper and deeper,
Allowing your to-do's and all of the happenings of the day just passed,
And the next day yet to come,
To move farther and farther away from your conscious mind,
Enjoying this time for stillness,
Where you have absolutely nothing to do,
Nothing to worry about,
No problems to solve,
Softening the muscles of your face and your jaw,
And as a wave of relaxation spreads from your face all the way down through your body,
Softening every muscle,
Every joint,
And as that wave passes all the way through you,
You let go just that tiny bit more,
And you sink even deeper into the bed,
And appreciating the peace and stillness here in this moment,
And your growing sense of relaxation and ease,
Which is such a nice feeling,
A feeling you so deeply deserve,
No matter what kind of day you just had,
Moving along the path towards sleep in exactly your own way,
And on your own time,
Knowing that your body is designed to sleep,
It knows how to rest,
So just let go,
Allow yourself to drift,
And trust in your body's own natural ability to heal,
To rest,
And to sleep.
