Deep Sleep Soother (Extended)

Hello and welcome.

I'm one of the teachers here from Insight Timer.

Today's meditation is a sleep soother and intended to help you with drifting off easily to sleep.

Wishing you a great practice.

When you are ready,

Really make yourself comfortable and gently close your eyes.

Focus on your breathing for a while.

Take a few deep breaths to begin your practice.

Allowing your stomach to rise as you breathe in and as you breathe out empty your lungs as much as you can.

And then just allow your breath to continue in its natural rhythm.

I wonder if you might notice the physical sensations involved when you breathe.

The rise and fall of your stomach and chest.

How the breath may feel cooler on the in-breath and warmer on the out-breath.

The breath entering and leaving your body so naturally,

Calmly and softly.

Right now we remember the moment.

Let it all go and let life be as it is for now.

Notice any physical sensations in your body.

Where you may hold tension.

Which parts can relax more easily.

Releasing any tension in those areas.

Releasing the heaviness of the day.

Giving yourself permission to deeply rest.

As you drift into sacred stillness,

You drop down into deep rest.

Inviting sleep to pour into your body.

It's safe to drift easily off into a deep and relaxing sleep.

Take relaxation into your body.

Resting all the muscles in your body now.

Imagine any tension across the forehead melting away.

And gently moving down through your face.

Forehead,

Eyes,

Cheeks,

Mouth,

Tongue,

Jaw muscles.

All becoming expressionless.

It feels great to let go of that tightness.

Moving down into the neck and shoulders.

Letting go of all that tension.

It's like you're having a beautiful mental massage.

That flow of relaxation continues on down through your arms.

And all the way down into your hands.

Just sensing how your hands feel as they rest there.

Heavy or light.

You may even feel a tingling sensation.

The muscles in your chest becoming loose and relaxed now.

Moving down into the stomach.

Those tummy muscles becoming even more relaxed.

And more at ease as you breathe in and out each time.

Breathing so calmly and steadily and evenly.

Focusing on the back now.

Those muscles on either side of the spine are relaxing and softening.

Giving up their hold,

Their fight.

That flow of relaxation slides down into the legs now.

Down through the thigh muscles.

Down through the knees.

The back of the knees relaxing.

Along into the shins and calves on each leg now.

Even down into the feet and the tips of each toe.

Sensing how wonderful it feels to relax all those muscles in the body.

Anytime you find a trace of tension just let it go and replace it with a calm,

Quiet sort of feeling.

Giving yourself permission to deeply rest.

As you drift into sacred stillness.

You drop down into deep rest.

Inviting sleep to pour into your body.

It's safe now to drift easily off into a deep and relaxing sleep.

Imagine in your mind's eye that you are standing at the top of a beautiful staircase with ten broad steps leading down.

At the bottom of the staircase is a door and behind the door is a wonderfully relaxing room.

I'm going to count down from ten down to zero and when I do so you can imagine that each number is another step down on the staircase.

Ten taking the first step down now.

Nine letting go.

Eight relaxing deeply.

Seven every muscle relaxing.

Six deeper and deeper.

Seven more deeper.

Five half way down now.

Four even deeper.

Three another step down.

Two.

Three more.

Two.

You're breathing slow and steady.

One and then all the way down to zero.

You get to the bottom of the staircase and open the door to your relaxing room.

As soon as you enter you notice a wonderful sense of peace and tranquility sweeping through you.

What does this room look like to you I wonder?

Somewhere in this room is the most luxurious and comfortable bed you have ever seen.

You feel drawn towards the bed and walk lazily over to it and flop yourself down.

As you do so you notice another wave of calm travelling through you.

And as you lay your head on the pillow you automatically feel very sleepy and relaxed.

As though every one of your cares and worries is melting away from you now.

Right now there is nothing else to think about but relaxing and no one else to think about but you.

Even as I say this you feel your whole body surrender to total calmness.

Total peace.

Total rest.

The outside world and the outer self can just fade away.

Your whole body is becoming heavier and heavier now.

Sinking further down into the bed.

Sinking further down into relaxation.

Your imagined eyelids begin to feel droopy and heavy now.

You enjoy this feeling.

You notice how within your special place of relaxation,

Your secret hideaway,

There seems to be a gentle mist that fills the room.

Your eyes give up their hold and gently close.

The mist is so warm and soothing.

You are bathing in the soft feeling.

You feel safe,

At ease,

So comfortable,

So,

So sleepy.

It's okay to let go now.

Giving yourself permission to deeply rest.

As you drift into the sacred stillness,

You drop down into deep rest.

Inviting sleep to pour into your body now.

You You You You You