Welcome to this guided sleep meditation.
My name is Yogi Brian,
And it's time to relax.
It's time to let go.
And maybe you're anxious right now.
Maybe you're stressed right now.
And that's okay,
Because you read the title of this meditation,
And you pressed play on this meditation,
So your mind knows exactly what it's gonna do.
Your mind knows it's starting to relax.
So allow yourself to arrive.
Allow yourself to settle.
And find a comfortable place where you can lie down.
A comfortable place where you can fall asleep.
A comfortable place where you can let go.
And all your stress and all your tension will soon disappear.
All your stress and all your tension will simply dissolve into space.
Because during this meditation,
All you have to do is breathe and listen to the sound of my voice.
That's all you have to do.
And at some point during this meditation,
You'll drift off,
You'll fade away into the most restful and peaceful sleep.
Because you deserve to relax.
Yes,
You do.
And you deserve to feel free.
Yes,
You do.
And you deserve the most peaceful and restful sleep.
So allow yourself to close your eyes and settle and arrive here in the present moment.
And just allow yourself to breathe.
Allow yourself to pay attention to your breathing.
Feeling your belly rise and fall.
Feeling your inhale and your exhale.
Allowing yourself to relax.
Giving yourself permission to let go.
Releasing all the tension in your mind.
And bringing your awareness and attention to your breathing.
Full awareness,
Full attention to your breath.
Creating your own state of relaxation.
And this meditation allows you to let go of the day-to-day tasks you're thinking of.
This meditation allows you to feel free and feel at peace.
Easily and naturally letting go.
Easily and naturally breathing.
And in just a moment,
We'll do a breathing technique that eases your anxiety,
Allows your anxiety to let go.
Allows your anxiety to disappear.
Allows your anxiety to dissolve into space.
Not yet,
But in just a moment.
With your mouth closed,
You'll breathe in through your nose,
A four count.
You'll hold your breath,
A two count.
And you'll exhale out your mouth,
A six count.
I'll lead you through a very simple breathing technique to ground yourself.
To ground yourself.
And to allow the anxious thoughts to dissolve into space.
Now,
Mouth closed,
Breathe in through your nose.
One,
Two,
Three,
Four.
Hold your breath.
One,
Two,
Exhale out the mouth,
Six.
One,
Two,
Three,
Four,
Five,
Six.
Again,
Inhale deeply through your nose.
One,
Two,
Three,
Four.
Hold.
One,
Two,
Exhale out the mouth,
Six.
One,
Two,
Three,
Four,
Five,
Six.
Again,
Inhale through your nose.
One,
Two,
Three,
Four.
Hold.
One,
Two,
Exhale out the mouth,
Six.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four,
Five,
Six.
Keep this breath going on your own.
And now let go of the counting.
And with your mouth closed,
Breathe in and out through your nose.
And find a comfortable,
Steady,
Natural,
And intuitive breath for you.
Breathing in and out through your nose.
Finding a comfortable,
Steady,
Natural,
And intuitive breath for you.
And as you find this breath,
This steady breath,
This comfortable breath,
This natural breath,
You easily and naturally start to relax because your body wants to relax.
Easily and effortlessly allowing yourself to relax.
Deeply and smoothly you relax.
And your body starts to relax.
Your body starts to let go,
Allowing your muscles to loosen.
Your muscles relax.
And you feel a wave of relaxation all the way from the crown of your head to the tips of your toes.
Feeling a wave of relaxation all the way up and all the way down.
Down and down.
Deeper and deeper.
Down,
Down.
Relaxing more and more.
Allowing yourself to listen to the sound of my voice.
And the sound of my voice allows you to go deeper.
The sound of my voice allows you to relax and feel safe and secure.
And as your body feels heavier and heavier,
Your body feels so heavy now.
Your body feels so heavy now.
Heavier and heavier.
Relaxing more and more.
And now your body feels lighter and lighter,
Floating all the way up.
Lighter and lighter.
So light now.
Your body feels so light now.
And now it's heavier and heavier all the way down.
Heavier and heavier.
So heavy.
So heavy now.
And those tiny muscles in your eyelids are so heavy and so relaxed that it's impossible to open your eyes.
Those tiny muscles in your eyelids are so heavy and so relaxed.
That it's so hard to open your eyes.
And your whole body sinks deeper and deeper and deeper still.
Whole body relaxing more and more.
Feeling that wave of relaxation all the way up and all the way down.
Allowing yourself to relax.
Choosing to relax.
Saying silently to yourself,
I will relax.
I will relax.
I will relax.
Fading out,
Drifting off.
Drifting and dreaming as you listen to the sound of my voice.
Allowing your conscious mind to let go.
Your conscious mind surrenders.
And as your conscious mind surrenders,
Your unconscious mind drifts away.
Drifts away easily and naturally.
And in just a moment,
I wonder if you can start to count your breathing.
And on your inhale,
You'll count 31.
And exhale,
Count 31.
And then inhale,
30.
And exhale,
30.
And inhale,
29.
And exhale,
29.
And then inhale,
30.
And exhale,
30.
And exhale,
29.
Starting at 31,
Counting all the way down to zero.
And at any time,
If you lose track of the counting,
Just come back to 31.
Because this is not a contest or a race.
It's simply counting down.
So if you lose track of the number,
Just come back to 31.
Now,
Start to count your breathing,
Starting at 31.
Now release the counting and come back to that smooth and steady,
Natural and comfortable breath.
Smooth and steady breath.
Smooth and steady body.
Smooth and steady mind.
And allow your thoughts to fade away.
Allow your thoughts to drift away.
Allow your thoughts to dissolve into space.
Allow your thoughts to simply and naturally let go.
Easily and effortlessly,
Your thoughts get farther and farther away.
Your thoughts get farther and farther away.
So far away.
So far away that all you hear is the sound of my voice.
All you hear is the sound of my relaxing voice.
This voice that allows you to feel safe.
This voice that allows you to relax.
And in just a moment,
I wonder if you can use that great imagination of yours.
And I wonder if you can imagine yourself walking down a path in the forest and you notice tall,
Tall trees on each side.
Now,
Imagine yourself walking down this path in the forest.
Tall,
Tall trees on each side.
And as you walk down this path,
You see a tree in front of you.
And this is your tree.
This tree in front of you walked towards this tree.
And you notice there's a door.
There's a door in this tree.
And this is your tree.
And whenever you're ready,
Open that door.
And when you open that door,
You see 10 steps going down.
10 steps going down to the most comfortable and peaceful bed.
And in just a moment,
You'll walk down these steps in your tree.
This grounded tree.
This tree rooted in the ground.
And in just a moment,
You'll walk down these 10 steps and lie down in that most comfortable bed.
And once you get down to this most comfortable bed,
You'll fall asleep.
You'll drift away,
Drifting and dreaming in this most comfortable bed at the bottom of these steps.
And in just a moment,
You'll walk down these steps.
And each step you take,
You'll relax even more than you relax now.
In just a moment,
You'll walk down these steps.
Each step you take,
You'll relax 10 times more,
10 times more than you relax now.
Now,
Imagine yourself at the top of these 10 steps and take your first step down.
10,
Relaxing more and more.
10 times more,
Relax.
Your whole body starts to surrender.
Nine,
Deeper and deeper,
More and more relaxed.
Eight,
Seven,
So relaxed now.
Drifting,
Dreaming.
Six,
Five,
Four,
Deeper and deeper.
Three,
Almost there.
Almost to that most comfortable bed where you can fall into the most peaceful,
Deep sleep.
Two,
One.
Allow yourself to surrender into that most peaceful bed.
And as you lie down into that most peaceful bed,
Your body feels heavier,
So relaxed,
Drifting and dreaming into the most peaceful and restful sleep.
