In the modern day,
We spend far too much time in an activated fight or flight state.
And our bodies need significantly more time in the rest and digest states.
Stimulating the parasympathetic nervous system allows you to enter this more relaxed state.
Rebalancing and healing your body in the process.
Not only will this make you feel more balanced,
Calm,
And clear of mind in your waking life,
But it will also dramatically improve the quality of your sleep.
This guided sleep meditation uses a set of very simple but very effective techniques to stimulate the vagus nerve and the parasympathetic nervous system.
And those are in order.
Guided breathing.
Full body relaxation.
Visualization.
And calming affirmations.
I'll guide you through every step of it.
All you need to do is get comfortable and follow the sound of my voice.
Whenever you feel that gentle pull of sleep.
Just let go.
There's no need to listen all the way through.
And I'll repeat that sequence of techniques a few times.
So that you have a long opportunity with which to fall asleep.
And so that if you wake up at any point.
.
.
You can just tune back into my voice.
And fall back asleep quickly.
Additionally supporting your journey tonight is Brainwave Entrainment in the background.
This specialized audio uses precisely tuned frequencies to guide your brain from an active and waking state.
Into the slow,
Deeply restorative waves that occur during deep sleep.
So,
With all of that said.
.
.
Let's get started.
And you can begin.
By settling into a comfortable position in bed.
Whatever works best for your body.
Taking the time for any adjustments.
That allow you to be even the tiniest bit more comfortable.
Because you deserve that.
Deepest.
Most relaxing sense of comfort.
And once you settle into that position.
Just notice the weight.
Of your eyelids.
Slowly growing heavier.
And heavier.
Until you can no longer resist the desire.
To let your eyes flutter all the way close.
All the way down.
Feeling the muscles of your face.
Softening as they do.
And just relaxing into this moment.
Of peace and quiet.
You don't need to do anything.
You don't need to fix your sleep.
Or quiet your mind.
Because your mind and body.
Naturally know how to rest.
Think of this session.
Simply as an invitation.
A gentle reminder.
To your body and mind.
That you are safe.
Support it.
And you're allowed to let go now.
Because you have nowhere to be.
Nothing else to do.
And that's such a nice feeling,
Isn't it?
And if it feels right to you.
I invite you.
To place your hands on your heart.
Feeling that.
Physical connection.
A simple touch.
And a signal of safety.
And now we'll begin with some slow.
And guided breathing.
One of the most effective ways.
To stimulate the vagus nerve.
And send signals of calmness throughout your entire body.
And we'll do this by breathing in for a count of four.
Holding for a count of seven.
And exhaling for a count of eight.
No forcing.
No strain.
If your breath wants to be a little shorter or a little longer.
That's perfectly fine.
But I'll guide you all the way through.
So first,
Let all of your air out.
And now inhale.
For four.
Hole.
Exhale.
Again,
Inhale.
Hole.
Exhale.
Now,
Inhale.
Hole.
And exhale.
Just letting the air fall back out.
Inhale.
Exhale.
Not forcing anything.
Just a few more.
Inhale.
Whole.
Exhale.
Inhale.
And exhale.
One more time now.
Inhale.
Home.
And exhale,
Release.
Letting the air go nice and slow.
And then allowing your breath.
To return to its own natural rhythm and depth.
Whatever feels natural.
Easy.
And effortless to you.
And just notice.
Any differences in how your body feels now.
After having done a few minutes of breathing.
Maybe you feel more relaxed.
Or maybe you simply.
.
.
Feel a little more present.
Aware.
Now.
Let's take a few minutes.
To guide the body deeper into relaxation.
By bringing your awareness.
The muscles of your face.
And just allowing them to soften.
Oftentimes we carry so much tension in our face.
And we don't even notice.
Really feel your forehead relax.
Your cheeks and your jaw drop down.
Allow the tongue.
To rest easy in your mouth.
And then bring your attention to your shoulders,
Your arms,
And hands.
And just let them melt.
With each inhale.
Collecting any tension you feel there.
And releasing that tension on the exhale.
Viscerally feeling your muscles.
And your joints relax.
Not forcing them or pushing them.
Just letting go.
And allowing gravity to take over.
Now bringing your attention to the chest.
You're back.
In your belly.
The whole torso area.
Gathering any tension there.
On the inhale.
And releasing that tension.
On the exhale.
Feeling.
Each vertebra.
Relax.
And aligned.
As they sink into the bed.
Letting go of the need to.
Hold yourself upright.
Maintain a certain posture.
And just releasing and relaxing all the way down.
And deeper down.
Into the bed.
And noticing.
As your whole upper body is now.
Just a bit more relaxed.
That there's a signal that it's safe to rest now.
Beginning to spread.
And take over.
Throughout your body and mind.
Moving now.
To the hips and legs.
All the way down.
To the tips of your toes.
Again,
Inhaling and collecting any tension there.
And releasing it on the exhale.
Bit by bit.
Breath by breath.
Guiding your body.
Just 1% deeper into relaxation.
And 1% closer to sleep.
Now.
Spread your awareness.
Back out across your entire body.
Taking one more deep breath in.
And collecting any last lingering tension or worry.
And as you exhale.
Letting go of everything.
Softening completely down.
Into the bed.
Feeling your body fully supported.
And that simultaneous sensation.
Of both.
Thinking deeper.
And seeming to float.
Into the air.
At the same time.
That's right.
Allowing yourself.
To drop deeper.
And deeper.
And simultaneously.
Floating.
More effortlessly.
And weightlessly.
Now as you drift.
Peacefully here.
Bring to mind.
An image of a place.
That feels peaceful and secure to you.
It can be somewhere real.
Where you've been before.
Or somewhere completely imagined and made up.
There's no right place to be.
And no right image to have.
What's most important.
Is that this is a place.
That feels perfectly safe and comforting to you.
You can just allow that feeling of safety.
To guide.
What appears in your imagination.
Notice what surrounds you here.
The quality of the light.
The temperature.
And the smell of the air.
Any sounds you notice.
Or even.
.
.
A pleasant silence.
And most importantly.
.
.
Notice how this place makes you feel physically.
Knowing that you don't have to be alert.
You don't have to respond to anything.
Or anyone.
You can simply be.
You can rest.
You can let go.
You can let your mind wander.
Or fall completely quiet.
And in this way.
Your nervous system recognizes.
That this environment.
Is safe.
And as it realizes this.
Moment by moment.
Breath by breath.
Just that bit more.
It naturally shifts towards rest.
And as you continue.
To relax.
In your own peaceful place.
You may know it as.
At each breath.
In each passing moment.
Draws you just the slightest step closer.
Towards rest and sleep.
Following your own path.
In your own way.
And on your own time.
And as you drift.
Down this path towards sleep.
You may notice your thoughts.
Becoming quieter.
More sparse.
Or more distant.
And when a thought appears.
As they inevitably will.
That's perfectly fine.
You don't need to follow it.
Or try to chase it away.
Observe it with any specific lens.
Or viewpoint.
You can just stay exactly as you are.
And let that thought drift by.
Like a cloud.
Moving through the sky.
And each time.
A thought comes and goes in this way.
Your body relaxes a little more.
And your mind.
Softens.
A little deeper.
Your breath.
Continuing to come and go.
And those natural.
Cyclical Waves.
Collecting what you no longer need.
And releasing it out.
From your body.
And all of this.
Your being is designed to do naturally.
This state.
Of calm.
And relaxation.
Is how you are designed to exist.
And whether you're already asleep.
We're falling asleep now.
Or you'll drift off sometime in the future.
You can rest easy in the knowing.
That your sleep doesn't need to be forced.
That your body and mind.
Are already resting and recovering.
Simply by being.
In the state you're currently in.
And as you continue.
Along your own path towards sleep.
You can simply allow.
These calming and positive words.
To wash over you.
Letting go whenever.
That gentle tug of sleep.
Pulls at you.
I am safe in this moment.
My body knows how to relax.
I allow myself.
To rest and recover.
Completely.
I am fully supported.
My brand.
Is slowing.
With each moment.
I am releasing the day just passed.
My nervous system.
Is settling down.
I enjoy this time.
For comfort.
And peace.
My body.
Feels heavy.
And totally relax.
I trust the safety.
Of this moment.
I am softening a little bit more.
With each breath.
I am allowed to let go.
My thoughts.
Are drifting farther and farther away.
I feel calm.
I feel grounded.
I feel secure.
Sleep comes more easily to me.
Each and every night.
My body is returning to balance.
I am design.
For rest.
Relaxation.
And happiness.
Bliss is my natural state.
I am rap.
And a sense of comfort.
And ease.
My muscles.
Are releasing all tension.
I am drifting deeper.
And deeper.
With every breath.
I am cared for.
And protected.
I am at peace.
I appreciate this time.
For calm.
And quiet.
My body knows how to rest.
And heal.
Nothing is required of me now.
I surrender to sleep.
I am safe.
To rest deeply.
I am falling asleep.
Feeling supported.
And calm.
I welcome.
And restorative sleep.
Let's take a few minutes.
To guide the body deeper into relaxation.
By bringing your awareness.
To the muscles of your face.
And just allowing them.
To soften.
Oftentimes we carry so much tension in our face.
And we don't even notice.
Really feel your forehead relax.
Your cheeks and your jaw drop down.
Allow the tongue.
To rest easy in your mouth.
And then bring your attention to your shoulders,
Your arms,
And hands.
And just let them melt.
With each inhale.
Collecting any tension you feel there.
And releasing that tension on the exhale.
Viscerally feeling your muscles.
And your joints relax.
Not forcing them or pushing them.
Just letting go.
And allowing gravity to take over.
Now bringing your attention to the chest.
You're back.
In your belly.
The whole torso area.
Gathering any tension there.
On the inhale.
And releasing that tension.
On the exhale.
Feeling.
Each vertebra.
Relax.
Alive.
As they sink into the bed.
Letting go of the need to.
Hold yourself upright.
Maintain a certain posture.
And just releasing and relaxing all the way down.
And deeper down.
Into the bag.
And noticing.
As your whole upper body is now.
Just a bit more relaxed.
That there's a signal that it's safe to rest now.
Beginning to spread.
And take over.
Throughout your body and mind.
Moving now.
To the hips and legs.
All the way down.
To the tips of your toes.
Again,
Inhaling and collecting any tension there.
And releasing it on the exhale.
Bed by bed.
Breath by breath.
Guiding your body.
Just 1% deeper into relaxation.
And 1% closer to sleep.
Now.
Spread your awareness.
Back out across your entire body.
Taking one more deep breath in.
And collecting any last lingering tension or worry.
And as you exhale.
Letting go of everything.
Softening completely down.
Into the bed.
Feeling your body fully supported.
And that simultaneous sensation.
Of both.
Thinking deeper.
And seeming to float.
Into the air.
At the same time.
That's right.
Allowing yourself.
To drop deeper.
And deeper.
And simultaneously.
Floating.
More effortlessly.
And weightlessly.
Now as you drift.
Peacefully here.
Bring to mind.
An image of a place.
That feels peaceful and secure to you.
It can be somewhere real.
Where you've been before.
Or somewhere completely imagined and made up.
There's no right place to be.
And no right image to have.
What's most important.
Is that this is a place.
That feels perfectly safe and comforting to you.
You can just allow that feeling of safety.
To guide.
What appears in your imagination.
Notice what surrounds you here.
The quality of the light.
The temperature.
And the smell of the air.
Any sounds you notice.
Or even.
.
.
A pleasant silence.
And most importantly.
.
.
Notice how this place makes you feel physically.
Knowing that you don't have to be alert.
You don't have to respond.
To anything.
Or anyone.
You can simply be.
You can rest.
You can let go.
You can let your mind wander.
Or fall completely quiet.
And in this way.
Your nervous system recognizes.
That this environment.
Is safe.
And as it realizes this.
Moment by moment.
Breath by breath.
Just that bit more.
It naturally shifts towards rest.
And as you continue to relax.
In your own peaceful place.
You may know this.
At each breath.
In each passing moment.
Draws you just the slightest step closer.
Towards rest and sleep.
Following your own path.
In your own way.
And on your own time.
And as you drift.
Down this path towards sleep.
You may notice your thoughts.
Becoming quieter.
More sparse.
Or more distant.
And when a thought appears.
As they inevitably will.
That's perfectly fine.
You don't need to follow it.
Or try to chase it away.
Observe it with any specific lens.
Or viewpoint.
You can just stay exactly as you are.
And let that thought drift by.
Like a cloud.
Moving through the sky.
And each time.
A thought comes and goes in this way.
Your body relaxes a little more.
And your mind.
Softens.
A little deeper.
Your breath.
Continuing to come and go.
And those natural.
Cyclical Waves collecting what you no longer need.
And releasing it out.
From your body.
And all of this.
Your being is designed to do naturally.
This state.
Of calm.
And relaxation.
Is how you are designed to exist.
And whether you're already asleep.
We're falling asleep now.
Or you'll drift off sometime in the future.
You can rest easy in the knowing.
That your sleep doesn't need to be forced.
That your body and mind are already resting and recovering.
Simply by being.
In the state you're currently in.
And as you continue.
Along your own path towards sleep.
You can simply allow.
These calming and positive words.
To wash over you.
Letting go whenever.
That gentle tug of sleep.
Pulls at you.
I am safe in this moment.
My body knows how to relax.
I allow myself.
To rest and recover.
Completely.
I am fully supported.
My breath.
Is slowing.
With each moment.
I am releasing the day just passed.
My nervous system.
Is settling down.
I enjoy this time.
For comfort.
And peace.
My body.
It feels heavy.
And totally relaxed.
I trust the safety.
Of this moment.
I am softening a little bit more.
With each breath.
I am allowed to let go.
My thoughts.
Are drifting farther and farther away.
I feel calm.
I feel grounded.
I feel secure.
Sleep comes more easily to me.
Each and every night.
My body is returning to balance.
I am design.
For rest.
Relaxation.
And happiness.
Bless.
Is my natural state.
I am wrapped.
And a sense of comfort.
And ease.
My muscles.
Are releasing all tension.
I am drifting deeper.
And deeper.
With every breath.
I am cared for.
And protected.
I am at peace.
I appreciate this time.
For calm.
And quiet.
My body knows how to rest and heal.
Nothing is required of me now.
I surrender to sleep.
I am safe.
To rest deeply.
I am falling asleep.
Feeling supported.
And calm.
I welcome.
And restorative sleep.
