Hello and welcome to this guided meditation for deep sleep.
Get as comfortable and as cozy as you possibly can.
Make any adjustments you feel you need to so that the body can surrender into stillness.
Acknowledging any restlessness you may feel as completely normal.
You're coming down from the rest of your day so any fidgets,
Any wiggles that the body wants to get out right now,
Let it find that.
Let it be a part of the settling.
As you get more settled,
You can allow the eyelids to soften and close.
Take a deep,
Deep inhale in through your nose and a soft and slow exhale through your mouth.
Noticing what it feels like to arrive here as you prepare for sleep.
What is present in the body?
What is present in the mind?
Let yourself step into the role of being the observer of it all.
On your next inhale,
Imagine filling the entire body with your breath.
All the way out through the crown of your head,
Out through the soles of your feet.
Allow your exhale to fall out of your mouth.
Do this full body breath three times to your own rhythm.
After you've found these three full body breaths,
I want you to take another deep inhale in,
Holding it at the top as you clench your toes,
Feet,
Legs and glutes as tight as you can.
Holding your inhale.
And as you exhale,
Release the muscles,
Release the breath.
Take a normal round of inhale and exhale.
And on your next big inhale,
Fill the body up with air as you clench the belly and the torso.
Holding your breath at the top.
And use your exhale to release the muscles and release your breath.
Take a normal round of inhale and exhale.
And on your next big breath in,
Hold it at the top as you clench your arms,
Your fists and your face.
Holding everything in as you retain the breath.
And use your exhale to release the muscles,
Release the breath.
And connect with a form of breathing that feels most relaxing and supportive for you.
That might be something a bit intentional,
A counted breath,
A really slow breath.
Or you can just allow the breath to be in its most natural state.
Feeling the body beginning to unravel.
Surrendering more deeply into stillness.
The events of today are over and you have chosen to lay and rest.
So commit to your rest.
Knowing that it is invaluable time.
It will allow you to show up more fully in the dawn of your new day tomorrow.
Breathe into this knowing.
Committing the mind and the body to deep rest.
If at any moment in this meditation you begin to drift off,
Just allow yourself to do so.
The words I speak will still support you and guide you subconsciously as you surrender to rest.
There is nothing that you need to do here other than relax and surrender.
Obtaining quality sleep is one of the most nourishing things you can do for yourself.
Know that you are serving not only you but others and everything else in your life when you are well rested.
It is through sleep that we regenerate.
And it is through our dreams that we connect more deeply with ourselves.
Our desires,
Our blind spots and messages that our higher selves want us to receive.
If there is anything you'd like to receive from your dreams tonight,
Feel free to make a curious request to your dream self.
You could also anchor into a mantra to carry you into sleep and to bring with you into the morning.
Something like,
I am my best self when I am my rested self.
Or I surrender to the unfolding.
I deserve rest.
Sensations in the body may arise.
As you remain surrendered to stillness,
You will find that all of these sensations are actually temporary.
They ebb,
Flow and transmute.
Just create space for all of these sensations to move through.
To pass by.
Committing the body to rest.
Committing the mind to rest.
If the mind is still wandering to events of the past or of the future,
Gently remind the brain that you as a team are committing to rest right now.
There is nothing you need to plan for.
Nothing you need to reflect on.
Nothing you need to be protected from right now.
All concerns of the past,
All concerns of tomorrow,
Will be best served after a night of deep rest.
You can trust and know that anything that needs to get done in the following day will be best supported by committing yourself to a deep sense of rest.
Anytime that the mind wanders back,
Just return to your breathing.
Maybe reconnecting with a mantra that you landed on earlier.
Maybe releasing any microtension that has risen in the body.
Give yourself permission to drift into a dream state.
A state that is more fluid and creative.
Surrendering into this state that will nourish you from the inside out.
Each breath becoming softer and slower.
Creating more space in between your inhales and your exhales.
Instilling a sense of trust in the body.
Instilling a sense of trust in your own sleep process.
Connecting with the fact that you are worthy of rest.
You are worthy of good sleep.
Extending some gratitude to yourself for choosing to engage with a practice that helps you do this.
Knowing that this practice is here to support you at any time that you need it.
Letting yourself soften into this state of being.
I hope you have the most restful,
Nourishing sleep you can possibly have.
Again,
This practice is here for you any time that you need it.
Thank you for choosing you.
May you rest well.
Namaste.
