Welcome to this guided meditation for deep sleep.
I'm Dr.
Kim,
A holistic chiropractor and online back pain coach.
Tonight we'll focus on toning your vagus nerve,
A key part of your parasympathetic nervous system,
Often called the rest and digest system.
The vagus nerve connects your brain to many organs like your heart and digestive system and helps regulate stress by calming your nervous system.
By stimulating the vagus nerve we can help shift your body from a state of stress into a state of deep relaxation which is perfect for easing into sleep.
Throughout this meditation we'll use specific techniques such as deep breathing,
Gentle humming and a soothing ear pull to activate and tone the vagus nerve,
Preparing your body for restful sleep.
Find a comfortable position lying in bed with your eyes closed.
Settle in and get comfortable.
Let's begin with some deep breathing.
Take a deep breath in through your nose and slowly exhale through your mouth.
Again inhale deeply filling your lungs fully and now exhale letting go of any tension.
One more time inhale and exhale.
Feel your body begin to drift into a state of relaxation.
Let your breath and your heartbeat naturally slow down now.
Feel the rhythm of your breath,
How it moves in and out effortlessly.
With each deep slow breath you're signaling to your nervous system that it's safe to relax.
Feel the tension in your body beginning to melt away with each breath.
Now let's go deeper.
Place one hand on your belly and the other on your chest.
As you inhale feel your belly rise like you're inflating a balloon.
As you exhale feel your belly fall.
This is diaphragmatic breathing also known as belly breathing which stimulates the vagus nerve.
Inhale letting only your belly rise.
Hold it here for a moment and exhale slowly feeling your belly soften.
Again inhale expanding your belly feeling your diaphragm push down.
Hold and exhale allowing your whole body to release.
Continue this deep belly breathing feeling your body sink deeper into relaxation with each exhale.
Notice how each breath feels like a wave gently washing over you.
This deep breathing helps calm your nervous system allowing you to let go of tension and drift closer to sleep.
Now we'll add gentle humming to your breath.
Humming a vibration that stimulates the vagus nerve and helps your body relax even more.
Take a deep breath in.
As you exhale hum softly letting the sound and vibration move through your chest and throat.
Inhale deeply and let out your exhale with a long hum.
Feel the gentle vibration resonate through your body.
One more time inhale and hum it out letting the vibration soothe your mind and body.
Continue with deep inhales and hum at your own pace.
With each breath the vibration of the hum helps to calm your nervous system even further.
Inhale and hum.
Feel how the sound naturally brings you into a deeper state of relaxation preparing you for a deep sleep.
Now let your breath return to its natural rhythm.
Notice how calm and relaxed your body feels as the effects of the humming settle in.
We'll now perform a simple but powerful technique to further activate your vagus nerve.
The ear pull.
Gently reach up with your right hand and take hold of your right earlobe.
Begin to pull it back and out diagonally creating a slight stretch.
Hold your ear here and start to notice any shifts in your body.
You might feel a sigh swallow or yawn or simply a wave of relaxation wash over you.
Continue holding the stretch until you feel that release.
You have all the time in the world.
Now release your right ear and move to your left side.
Using your left hand pull your left earlobe back and out diagonally just like before.
Hold it here noticing how your body responds.
Wait for the natural sigh swallow or deep sense of relaxation.
This is all a sign that your body is moving into rest and digest mode.
This ear pull technique stimulates your vagus nerve calming your mind and body.
Once you've released both ears return to your relaxed position in bed feeling the deep calm that now fills your body.
Now that your vagus nerve is activated your body is entering a state of deep relaxation.
Your mind is calm,
Your nervous system is at ease and your body is fully prepared for sleep.
As you lie here continue breathing slowly and gently.
Let your body grow heavier with each breath as if you're sinking deeper into the bed.
When thoughts arise let them drift away like clouds in the sky.
There is nothing more you need to do right now.
Trust in the power of your body's natural ability to rest and restore.
You are safe in your body,
You are supported and sleep will come easily.
Let the music drift you off to sleep.
I'm Dr.
Kim,
Thank you for meditating with me.
Good night and I'll see you tomorrow.
