Guided Sleep Meditation: Space Lullaby

This is a progressive relaxation meditation designed to gently guide the listener to sleep or rest as necessary. I have struggled with anxiety and difficulty sleeping over the years and have found that the best way to combat the cyclical nature of anxiety which ruminates within the self is to gently introduce subtle repetition and calming self observation.

Transcript

This musical guided meditation has been designed to invoke deep relaxation and gently guide you to sleep.

As such you should only play this in an environment indicative of deep relaxation and sleep.

Please take a moment to get into a position most comfortable for you.

Lying down or reclining,

Place your tongue on the roof of your mouth and gently close your eyes.

If you wish,

Rest your right hand just below your belly button and your left hand on your solar plexus.

If you should become uncomfortable or need to shift your body at any time,

Feel free to do so.

Let us take a moment now to become more aware of the body in an effort to leave the mind to its own devices.

Can you perceive your own weight resting where you are?

Is the temperature of your body pleasant?

Can you feel your body moving ever so slightly?

Throughout this piece,

Feel free to perform a distension exercise by tightening any muscle groups that feel uncomfortable or stagnant.

Simply tighten the muscles,

Hold it and relax.

I will not ask you to engage every muscle group in sequence as this is your journey.

You will know where you hold the most tension and whether or not this exercise causes any discomfort.

For the duration of this piece,

I will not introduce any challenging concepts to you and I do not require your undivided attention.

Whether you fall asleep or your awareness simply shifts deeper and deeper,

My voice and music will simply follow you.

The dialogue and music in this track has been written to help you gradually fall asleep through subtle repetition.

However,

Both my voice and music will modulate over the course of this track.

Now let's begin.

Observe this moment,

My voice.

How does it sound?

Is it quiet?

Is it loud?

Is it distant or is it close by?

The colorful but noisy tapestry of your thoughts will begin to recede as we observe this single moment.

The music,

How does it sound?

Can you perceive the gentle ebb and flow?

Do you hear the subtle changes of every passage?

The colorful but noisy tapestry of your thoughts will begin to recede as we observe this single moment.

Let us now focus on your breath.

In a moment,

I'm going to ask you to breathe in deeply.

Imagine the air filling your body.

Feel it passing your lungs and raising your belly.

Then,

As you exhale,

Imagine your stomach slowly deflating and gently wrapping itself around your spine.

Imagine the sticky,

Stagnant air in the pit of your lungs sticking to any negative energy,

Any emotional discomfort or physical pain you may feel.

As you exhale,

It is expelled from your body.

Now,

At your own pace,

Begin breathing deeply.

Are you breathing fast or slow?

Is the inhale longer than the exhale?

Are you imagining a space inside of your body filling up with a channel of air?

Can you feel pain or discomfort leaving your body as you exhale?

Do you feel more and more relaxed as you continue to observe your breath in this single moment?

Focus on the air entering your body.

Is it warm?

Is it cool?

How does it feel as it passes through your nostrils and lips?

Can you feel the air vibrate and gently tickle your nostrils and lips?

Can you feel the air pooling in the back of your throat as it enters your body?

How far down can you perceive it?

How does your breath sound?

Is it quiet?

Is it loud?

Is it pleasant?

How is the temperature of the air leaving your body?

Is it warm and humid or cool and dry?

As you continue to remain present,

Your attention will shift deeper and deeper.

Observe this moment,

My voice.

How does it sound?

Is it quiet?

Is it loud?

Is it distant or close by?

The music.

How does it sound?

Can you perceive the gentle ebb and flow?

Do you hear the subtle changes of every passage?

The colorful but noisy tapestry of your thoughts will continue to recede as we observe this single moment.

Are you now breathing fast or more slowly?

Is your inhale longer than your exhale?

Are you able to imagine a space inside of your body filling up with a channel of air?

Can you feel pain or discomfort leaving your body as you exhale?

Do you feel more and more relaxed as you continue to observe your breath in this single moment?

Focus on the air entering your body.

Is it warm?

Is it cool?

How does it feel as it passes through your nostrils and lips?

Smile now.

Can you feel the air pooling in the back of your throat as it enters your body?

How far down can you perceive it?

How does your breath sound?

Is it quiet?

Is it loud?

Is it pleasant?

How is the temperature of the air leaving your body?

Is it warm and humid or cool and dry?

As you continue to remain present,

Your attention will begin to shift deeper and deeper.

Observe this moment.

My voice.

How does it sound?

Is it quiet?

Is it loud?

Is it distant or is it close by?

The colorful but noisy tapestry of your thoughts will begin to recede as we observe this single moment.

The music.

How does it sound?

Can you perceive the gentle ebb and flow?

Do you hear the subtle changes of every passage?

The colorful but noisy tapestry of your thoughts will begin to recede as we observe this single moment.

Let us now focus on your breath.

In a moment,

I'm going to ask you to breathe in deeply.

Imagine the air filling your body.

Feel it passing your lungs and raising your belly.

Then,

As you exhale,

Imagine your stomach slowly deflating and gently wrapping itself around your spine.

Imagine the sticky,

Stagnant air in the pit of your lungs sticking to any negative energy,

Any emotional discomfort or physical pain you may feel.

As you exhale,

It is expelled from your body.

Now,

At your own pace,

Begin breathing deeply.

Are you breathing fast or slow?

Is the inhale longer than the exhale?

Are you imagining a space inside of your body filling up with a channel of air?

Can you feel pain or discomfort leaving your body as you exhale?

Do you feel more and more relaxed as you continue to observe your breath in this single moment?

Focus on the air entering your body.

Is it warm?

Is it cool?

How does it feel as it passes through your nostrils and limbs?

Can you feel the air vibrate and gently tickle your nostrils and lips?

Can you feel the air pooling in the back of your throat as it enters your body?

How far down can you perceive it?

How does your breath sound?

Is it quiet?

Is it loud?

Is it pleasant?

How is the temperature of the air leaving your body?

Is it warm and humid or cool and dry?

As you continue to remain present,

Your attention will shift deeper and deeper.

Observe this moment,

My voice.

How does it sound?

Is it quiet?

Is it loud?

Is it distant or close by?

The music.

How does it sound?

Can you perceive the gentle ebb and flow?

Do you hear the subtle changes of every passage?

The colorful but noisy tapestry of your thoughts will continue to recede as we observe this single moment.

Are you now breathing fast or more slowly?

Is your inhale longer than your exhale?

Are you able to imagine a space inside of your body filling up with a channel of air?

Can you feel pain or discomfort leaving your body as you exhale?

Do you feel more and more relaxed as you continue to observe your breath in this single moment?

Focus on the air entering your body.

Is it warm?

Is it cool?

How does it feel as it passes through your nostrils and lips?

Smile now.

Can you feel the air pooling in the back of your throat as it enters your body?

How far down can you perceive it?

How does your breath sound?

Is it quiet?

Is it loud?

Is it pleasant?

How is the temperature of the air leaving your body?

Is it warm and humid or cool and dry?

As you continue to remain present,

Your attention will begin to shift deeper and deeper.

Now,

With your breath and my music to guide you,

Descend the endless staircase of consciousness into sleep.

Each step downwards is heavier,

Deeper,

Thicker and more pleasing than the last.

May you experience peaceful relaxation in this moment.

Now,

With your breath and my music to guide you,

Descend the endless staircase of consciousness into sleep.

Reviews

Very relaxing 😌

I like the repetition for the same reasons he describes- it helps calm the mind.

This is probably my favorite to fall asleep to at the moment! One minute I’m awake and the next I’m out!

Very effective and I use it to relax/fall asleep almost daily. Listening as frequently as I do, it seems to change subtly as I become more familiar and I get to know "what comes next" almost to the point of memorization. Musically reminiscent of Eno's "Ambient 1: Music For Airports." Unlike so many meditation guides, this composer/guide employs a more-or-less "normal" speaking voice, at a "conversational" level, which is actually more effective at promoting relaxation than the "hushed" voice so many guides use; I often find the hushedness distracting. (Nothing's worse than a whisper, however; that's sure to keep me wide awake!)

Currently my favorite. Puts me right to sleep!

Different but just what I needed. I had a deep peaceful sleep. Thanks!

Excellent practice asleep before end thank you

Bizarre, but effective. I'll be listening to this one again.

Soothing voice and music that led to deep relaxation. Thank you.

So lovely and relaxing!

Loud voice quickly abates and I fell asleep quickly.

I can't get to the end of this without falling asleep.

This is excellent. Your voice is soothing and your guided meditation is very relaxing. So relaxing and calming that I have no idea how the final 10-15 minutes of this 30 minute meditation goes.
Namaste 🌸

Fell asleep quickly and easily

Nice way to keep focused!

This really works for me. Thank you!

Fell asleep and had the best nights sleep

Out like a light