Deep Sleep Meditation

Hi my friend.

I'd like to invite you into a deep and nourishing sleep tonight.

Let's begin.

Wherever you are in your own bed or somewhere else,

Go ahead and gently allow an inhale through the nose and the gift of an exhale through the mouth with an audible sigh.

Let's do that again.

Breathing in,

Filling up through the belly and chest and then breathing out through the mouth with a long exhale and sigh.

You can do this one more time if it feels good for you.

Before we go on our sleep journey inward,

Go ahead and gently orient yourself to your outer world,

To the place you currently find yourself in.

Noticing the comfort of your surroundings and the room you're in.

Perhaps feeling the softness of your pillow or the gentle weight of your blanket.

You know where the door is,

You know where the floor is and you can enjoy the soft lighting or quiet darkness of this restful space.

With eyes closed now,

Go ahead and bring your awareness to the surface beneath you.

I wonder if you can let yourself be held by it.

Just let your muscles relax a little as you invite yourself to land more fully into the bed.

Notice where each part of you meets the cushioning.

Sense what it feels like to be completely supported.

There is nothing expected of you here.

There is nowhere else you need to be.

Your day is complete.

You've done all you can and now it's time for you to receive what you deeply need.

Nothing is more important than allowing yourself this very moment to just unwind and begin to access deeper states of rest.

And from this place now,

I invite you to bring your awareness or perhaps even your hands if that feels good to rest over your heart space.

Taking a moment to place your hands at your sternum.

Beginning to plug into feelings of peace and gratitude before you sleep.

We do this so the energy you are submerged in as you rest is deeply nourishing,

Nurturing and healing.

It's so good for your body,

Your mind and your soul to end your day in a state of well-being.

So let's go there now.

Connecting here with your energetic heart.

And just linger for a moment.

Simply breathing.

Your awareness or your hands in contact with your body.

With your heart.

And begin using your imagination to begin to breathe as though your heart is your lungs.

Inhaling through the chambers.

Exhaling through the arteries.

Ah,

Soft,

Slow,

Present.

And it's okay if this feels uncomfortable at first.

Just stay with it.

No pressure.

No force.

Just present curiosity.

Breathing in through the heart.

Breathing out through the heart.

Feeling your chest rise and fall.

Your heart open and close.

Which is a very natural thing.

And as you breathe,

Begin to allow a warm feeling of appreciation,

Love or peacefulness to grow here.

You might even recall a moment from your day that had you feeling grateful.

Perhaps an interaction or connection with a loved one that felt good.

Or a simple pleasure that you can appreciate.

No need to overcomplicate it.

It may be this space you're in now that you can appreciate.

And the comfort of your bed that you're thankful for.

Whatever it is,

Just allow your heart to experience this sense of ease and appreciation.

Not because everything is perfect,

But because this moment is enough.

And in this moment,

It feels good to rest.

It feels good to be held.

And you can appreciate that.

Letting your whole body exhale with this wisdom now.

That's right.

Your heart softened.

Your bedding comfortable.

Your breathing slow.

Becoming aware that everything is in service of your deeper relaxation now.

That's right.

And I wonder from this place,

What it might feel like to allow yourself to become even 5% more comfortable.

Making any minor adjustments to your position.

Perhaps dropping your hands to the bed.

Or shifting to your side.

Just allow your body to guide you now.

And it's so okay if you find your mind is still busy or still thinking.

Just know that that's what the mind is designed to do.

There's no use resisting it or trying to make it stop.

Simply allow the mind to do what it does.

And just know that you don't need to attach to any thoughts.

In fact,

We're just going to observe them from a place of curiosity.

As they float in and out of your mind.

It almost becomes like watching clouds in the sky.

In all of their shapes and sizes.

Moving on by.

You are aware but you are unattached.

And as you think.

And as you breathe.

And as you feel.

You begin to notice how easy it is to simply drop a little deeper now.

Into a more restful state.

You might even begin to notice how there are less clouds in the sky.

And more spaciousness in your atmosphere.

Let yourself unfurl here.

Soften.

Drift.

And very soon.

Every thought you have.

Every sound you hear.

Every micro movement you make.

Takes you deeper into a nourishing,

Restorative sleep.

And you won't even have to try.

It will just occur.

And it will all feel so effortless for you.

Because it feels good to let go.

I want you to know that here in this space.

You are completely safe.

So deeply supported.

And you are absolutely allowed to rest.

And if there's any part of you still holding tension.

It's okay.

Even that part is invited.

Even that part is welcome here.

Because even resistance is allowed to relax from time to time.

Wouldn't you agree?

And I'm going to help you drop a little deeper now.

By focusing on specific parts of the body.

To help you unwind and relax.

Entering into a deeper stage of sleep.

Let's begin at your feet.

As we work our way slowly and gently up the body.

It's going to begin to feel like each part of you I mention turns off for the night.

And slips into a deep and healthy sleep.

So that by the time I reach your head.

The only thing left to do is safely switch off and drift off.

Taking your time.

Savoring the feeling of dropping deeply.

Invite your body to melt.

Feeling now into your feet.

Into your toes.

Widening the soles of your feet.

Softening the muscles.

Relaxing your ankles.

Now your calves.

The muscles of your thighs.

Your hips.

Everything beginning to feel heavier in the lower body.

So gently melts into the bed.

Switching off for the night.

Beginning to move up to your belly.

Remembering to breathe.

Relaxing the muscles of your lower back.

Softening your spine.

Loosening your chest.

Relaxing your heart.

That's right.

Letting go of your shoulders.

Your arms resting heavily beside you.

Feeling like your body is being submerged in a gentle,

Perfectly temperatured bath.

Dissolving the edges of your skin.

Melting your muscles.

Relaxing your neck.

Softening the muscles of your face.

Releasing any tension from your jaw.

Allowing your eyes to settle into their sockets.

Your scalp simply melting onto the pillow.

Every part of you gently releasing.

Your hands soft.

Your lips soft.

Noticing how you can begin to feel both heavy with relaxation and light with releasing tension at the very same time.

Every part of you relaxing.

Your mind quietening down without needing to try.

The world is quiet.

There is nothing to hold onto.

Nothing required of you.

As everything slows,

Waves,

Entering into deeper stages of sleep now.

Your body is quietly listening.

Repairing.

Restoring.

Your heart is softening.

Your cells repairing.

And I want you to know that even if you wake in the night,

You'll simply breathe and adjust and you'll fall easily back to sleep.

And as the music of this meditation continues,

Your subconscious receives all of the messages it needs.

Messages of safety to let go.

Of worthiness as you are.

Of deep permission to rest.

And each time you listen to this meditation,

You'll receive something new.

Something perfectly timed.

Perhaps even something you didn't know you needed.

Until you feel the shift.

As we program your body for deep rest.

For recovery.

Resolution.

Perhaps even healing if that's something that's needed.

And it's all going to happen while you do absolutely nothing but sleep.

And isn't that nice to know?

You're so much closer now,

My friend.

Closer to the deep river of sleep.

Trusting that you will wake.

Not just rested.

But feeling beautifully restored.

With fresh energy.

Like something old was let go.

Like something new has arrived.

Like your body and your soul found each other again in the quiet.

Because they did.

It's time to drop as deep as you're willing now,

My friend.

Let the world dissolve.

Let the sleep take you.

Good night.