Mini Guided Sleep Practice & Brown Noise Sounds (1-Hour)

I'm Colette and welcome to the Sleep Sound Series,

Our mini meditation with one hour relaxation sounds for sleep and for rest.

Enjoy this one hour calming brown noise sound with a mini meditation to help you fall asleep and stay asleep.

And if you're comfortable just beginning to allow your eyes to close softly.

You have permission for your shoulders to relax,

Softening through all the muscles around your eyes,

Your forehead,

Your temples,

Your cheekbones,

Your jaw,

And just softening your jaw and separating your teeth.

Allow the back of your head to sink further into your bed or your pillow.

Allow your back body to get heavy,

Softening through your chest,

Your upper back,

Soften your belly,

Front of your hips,

And your tailbone and all the muscles in your lower back,

Allowing energy to move down into your legs,

Softening through your knees,

Soften through your shins,

Allowing your ankles to get heavy,

Softening your heels and your toes,

And just taking a big breath in,

A big breath out.

As you breathe in,

Moving your breath and your energy all the way up to the ground of your head.

As you exhale through your mouth,

Allowing the energy and flow to come out and down your feet.

So inhale,

Moving your breath up,

And exhale,

Sending your breath down.

Just feeling the flow of your breath,

Inhaling,

Just feeling the flow of your breath,

Inhaling,

And exhaling.

Last breath in,

Big breath in.

Exhale out,

Softening,

Giving your body,

Your mind permission to relax and to let go.