8 Hours Of Deep Sleep And Total Nervous System Rest

8:14:30

8:14:30

8 Hours Of Deep Sleep And Total Nervous System Rest

by Elmar van Dijk

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

151

This 8-hour guided sleep meditation is designed to help you fall asleep naturally, stay asleep, and rest deeply through the night. The meditation gently guides you into relaxation using slow breathing, body settling, and calming imagery to quiet the nervous system. As you drift into sleep, the guidance gradually fades, allowing spacious silence and soft soundscapes to carry you into deeper rest. Throughout the night, gentle ambient tones support a sense of safety, ease, and continuity of sleep—helping your body and mind remain relaxed even if you briefly wake. You’re welcome to listen with headphones or without. If you fall asleep while the meditation continues to play, that’s perfect. Simply let the sounds support your rest as your body restores itself naturally. Sleep well 🌙

Sleep Relaxation Nervous System Progressive Muscle Relaxation Breathing Visualization Thought Observation Body Scan Guided Imagery Non Striving Self Acceptance Nervous System Calming 4 7 8 Breathing Visualization Technique

Meet your Teacher

Nederland

Meet your Teacher

Nederland

Transcript

Before we begin, I'd like to tell you a little about what we'll be doing together. This session is designed to gently calm your nervous system and guide your body towards sleep. You don't need any experience with meditation, And you don't need to do anything perfectly. Everything we'll use tonight is simple, Natural, And based on techniques that are widely used to support rest and sleep. Things like slow breathing, Muscle relaxation, Gentle imagery, And allowing thoughts to pass without effort. These methods have been shown to help the body shift out of stress and into a state where sleep can happen more easily. And they work, Not because you try harder, But because you allow yourself to soften. Throughout this session, You can safely let go and listen to my voice. If at any moment you drift off, That's exactly what this is meant to support, And if you remain awake for a while, That's perfectly fine too. There is no goal to reach, No outcome to force. Your body already knows how to rest. At times, I may invite you to breathe in a certain way, Relax parts of the body, Or imagine something simple and calming. These are gentle invitations, Not commands. If anything doesn't feel right for you, You can simply skip it and continue resting. It's also completely normal for thoughts to appear. Tonight, We won't try to stop them. Instead, You'll learn how to notice them and let them pass without needing to act on them. As the session continues, My voice will become slower and quieter, And there will be longer periods of silence and soft sound. This is intentional to give your nervous system space to settle, And if you happen to fall asleep while wearing your headphones or earbuds, That's perfectly fine. As you rest, Gentle sounds and softly spoken words will continue in the background, Supporting a sense of ease, Safety, And relaxation. Many people find that hearing calm, Reassuring language during sleep can reinforce feelings of rest, Balance, And well-being. There's nothing you need to focus on or remember. Your body and mind will simply take in what feels helpful, In their own way. All you need to do is lie down, Get comfortable, And allow the experience to unfold in its own time. When you're ready, We'll begin. Take a moment to arrive exactly where you are. You don't need to change your position unless something feels uncomfortable. If you want to adjust, Do it slowly, And then allow your body to become still again. This time is for rest. There's nowhere else you need to be. Nothing you need to fix. Nothing you need to figure out. If it feels comfortable, Gently close your eyes. And if your eyes are already closed, Simply notice the darkness behind your eyelids. Let the day fade into the background. You don't have to replay it. You don't have to make sense of it. For now, It can wait. Take a moment to notice the surface beneath you, The bed supporting your back, Your shoulders, Your legs. Feel how you're being held. You are safe right now. And your body knows it. Daily life asks much of our mind space during the day, Which can result into a continuous stream of thoughts for many. Like you, I have been in that same space where I struggled to get my rest overnight. It just needs a little nudge and your signal for it to drop its defenses. I will support you with a technique known to work wonders here. There is nothing asked of you other than listening to my voice and letting go. Bring your attention to your feet. Notice any tension you may be holding there. And on your next exhale, Allow the feet to soften completely. Your calves relax. Your knees loosen. Your thighs grow heavy, Sinking into the bed. The hips release. The lower back softens. The belly rises and falls effortlessly with each breath. The chest relaxes. The shoulders melt downward, Away from the ears. Your arms feel heavy. The elbows soften. The hands relax. Each finger resting naturally. The neck releases. The throat feels open and at ease. Unclench your jaw and relax your lips. Sometimes, It helps to gently bite your lower lip to signal it to rest if it feels tense. Let your tongue rest in your mouth. And finally, The scalp relaxes, As if the skin on the head gently loosens and settles. Your whole body is now resting, Supported, Safe. Stay in this feeling for a few minutes in silence. I will be back with you for further support. You are doing great. Bring your attention to your breathing. There's no need to change it yet. Just notice the inhale as it comes in, And notice the exhale as it leaves. If the breath feels shallow or uneven, That's okay. We're not correcting anything, Simply observing. Each time you notice the breath, The nervous system begins to soften. Now, We'll gently guide the breath into a rhythm that helps the body relax. Breathe in through your nose for four seconds. Two. Three. Four. Hold the breath softly for seven seconds. Three. Four. Five. Six. Seven. And slowly breathe out through your mouth for eight seconds, As if you're gently blowing through a straw. Three. Four. Five. Six. Seven. Eight. Very good. Again. Inhale for four. Hold for seven. Eight. Exhale slowly for eight. With each exhale, Imagine the body becoming heavier, As if gravity is gently increasing, Just enough to help you rest. If at any point this rhythm feels like too much, Simply return to natural breathing. There is no right or wrong here. Now, With your eyes closed, Gently direct your gaze upward, As if you were looking toward the top of your skull, Without effort, Without strain. This small shift can help quiet the thinking mind. Let the eyelids be heavy. Let the muscles around the eyes soften. The forehead smooth. The jaw loosens. The tongue rests easily in the mouth. If the eyes drift back down naturally, That's perfectly fine. There's nothing to maintain. From here, You don't need to try to sleep. Sleep happens on its own. Your only task is to rest. If thoughts come, That's okay. If sleep comes, That's okay too. You're allowed to let go of the day. You're allowed to stop holding everything together. Nothing needs your attention. Right now, Your body knows how to sleep. You don't need to guide it. Stay in this feeling for a few minutes in silence. I will be back with you for further support. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting exactly as you are. Your breathing can remain natural now. No counting. No effort. Just the quiet rhythm of the body breathing itself. Bring your attention to the exhale. Not controlling it. Just noticing how the body releases. Each exhale is a signal of safety. A quiet letting go. If it helps, Imagine the breath gently leaving through the soles of the feet. Or through the back of the body. Or dissolving into the bed beneath you. There's no need to hold on to the inhale. The body will take care of that. If it feels comfortable, Begin to count your breaths slowly backwards. Starting at ten. Inhale. Exhale. Ten. Inhale. Exhale. Nine. Ten. You don't need to be precise. If you lose count, Simply begin again at ten. There's no goal. Just something gentle for the mind to rest on. If counting feels distracting, You can let it go. Resting is enough. Once again, With your eyes closed, Gently allow your gaze to drift upward. As if looking toward the top of your head, Without effort. This position naturally quiets mental activity. If the eyes move back down, That's fine. There's nothing to maintain. Your only job is to rest. From here, We'll begin using fewer words. Your mind doesn't need instructions now. It already understands what to do. If thoughts arise, That's normal. They don't require your attention. You can imagine them passing. Like distant sounds. Or like a radio playing in another room. You don't need to turn it off. You don't need to listen. Just resting. Sleep may come and go. That's okay. You may drift. Wake slightly. And drift again. This is how the body finds rest. You are safe. You are supported. You don't need to stay aware. Nothing important will be missed. You don't need to do anything now. Just continue resting. Breathing softly. Allowing the body to be heavy. If you're already drifting, That's perfect. If you're still awake, That's fine too. There's no place you need to arrive. Now, Imagine yourself sitting beside a calm, Slow-moving stream. You don't need to see it clearly. Just a sense of gentle movement. Water flowing. Steady and quiet. Leaves fall from the trees above. Landing softly on the surface of the water. Each leaf drifts downstream. Slowly. Naturally. Thoughts may appear. That's normal. When you notice a thought, Place it gently on a leaf. You don't need to analyze it. You don't need to judge it. Just notice it. The leaf carries the thought downstream, Farther away, Until it disappears. There's no rush. Some leaves move quickly. Some move slowly. You don't need to push them. Another thought appears. Place it on another leaf. And let it drift. It's okay if thoughts keep coming. That doesn't mean you're doing anything wrong. You're not trying to stop thinking. You're simply letting thoughts pass. If at any point the stream fades, That's okay. You might imagine thoughts as clouds. Moving slowly across a wide sky. Or like distant sounds. Passing through a quiet room. You don't need to follow them. You don't need to respond. Just resting. As experiences come and go. You may notice moments where you drift off. And then gently return. That's part of falling asleep. There's no need to stay aware. There's no need to listen closely. If sleep comes, Let it come. If you wake briefly, Simply return to resting. Placing the next thought on a leaf. And letting it float away. From here, Words become less important. The body knows what to do. The mind can rest. Nothing needs your attention. You're safe, Supported, And free to sleep. You don't need to listen closely now. Just resting. Buried. Awareness can soften. Edges can blur. There's nothing to hold on to. From here, Words may come. And fade. You don't need to finish any thought. If a sentence trails off, That's fine. If you forget what was said, That's fine too. The mind can loosen its grip. Little by little. You may notice time changing now. Moments stretching. Or disappearing. There's no need to keep track. Nothing important is happening. Nothing needs your attention. Just drifting. In and out. There's no need to remember who you are. Or what tomorrow holds. For now, You don't have to be anything. Just a body resting. Breathing itself. Thoughts can pass without names. Without stories. Permission to fully let go. Approximately five minutes. If sleep comes now, You don't need to notice it. If awareness fades, That's welcome. You're allowed to let go completely. Nothing will be lost. Nothing will be missed. From time to time. A quiet reminder. You're safe. Resting. Nothing to do. Nothing to follow. From here on, My voice will appear less often. Just enough to remind the body. That it's okay. To stay asleep. Or to return to sleep. If you briefly wake. You don't need to listen. Just rest. You're safe. Resting. Breathing. Nothing to do. If you happen to wake briefly. You don't need to open your eyes. Just notice the bed beneath you. The weight of your body. And allow yourself to sink again. Sleep comes and goes naturally. If awareness returns for a moment. There's nothing to fix. You can let the breath soften. And allow rest to take over again. You're safe. Resting. Breathing. Nothing to do. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. Let go. You're doing well. There's nothing you need to change. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. Let go. You're safe. Resting. Nothing to do. Nothing to follow. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. There's nothing you need to change. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. Let go. You're doing well. There's nothing you need to change. Simply continue resting. Exactly as you are. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. 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When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. Let go. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. Let go. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. Let go. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. 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From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. You're doing well. There's nothing you need to change. Simply continue resting. Exactly as you are. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. Let go. You're doing well. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Simply continue resting. Exactly as you are. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. There's nothing you need to change. Nothing you need to improve. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. Let go. You're doing well. There's nothing you need to change. Simply continue resting. Exactly as you are. When they appear, They're simple. Familiar. Easy to ignore. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting. Nothing to do. Nothing to follow. You're doing well. There's nothing you need to change. Simply continue resting. Exactly as you are. No effort required. From here, Words become rare. When they appear, They're simple. Familiar. Easy to ignore. Rest. Safe. Let go. You're safe. Resting. Breathing. Nothing to do. You're safe. Resting.