Welcome to the meditation for overcoming insomnia to access deep sleep.
In this practice,
We will cultivate feelings of deep relaxation and calmness through visualization and breath work to help you experience a peaceful night of deep rest.
This meditation does not serve as a substitute for medical attention.
Please avoid driving or operating heavy machinery during this practice.
Closing the eyes,
Resting the eyelids,
Allowing yourself one big stretch to release tension and stress from the body.
Once you've stretched,
Settling in and settling down.
Finding the breath as you become present in this moment.
Slowing down,
Beginning to slow down the pace of your breath wave.
Breathing in slowly through the nose.
Exhaling through the mouth.
Beginning to feel the surface underneath you.
Allowing yourself to be fully supported by this surface.
Feeling yourself sinking in.
Your muscles beginning to soften and let go of tension or stress or worries every time you exhale.
Becoming more present as each breath fills the body and releasing anything that isn't serving you on the next exhale.
Tension loosening up,
Lifting away from you,
Leaving your body and mind.
As you let go,
You create more space for ease,
Relaxation and deep rest.
Beginning to feel lighter and more quiet and relaxed with each moment that goes by.
As your conscious mind begins to take a well-deserved rest,
Allowing your imagination to guide you to a peaceful,
Serene place in nature,
Anywhere in the world.
Perhaps a warm,
Sandy beach.
A majestic mountaintop.
Maybe standing by a refreshing waterfall.
A calming river or lake.
A garden of colorful flowers in full bloom.
A vast,
Spacious meadow.
Or some place in the forest surrounded by trees.
Giving yourself complete creative freedom as you begin to visualize this beautiful place in nature,
Whether it's real or imagined.
A place that helps you to feel safe,
Quiet and peaceful.
Allowing this to serve as the realm of deep rest.
A relaxing place where you can recharge and regenerate.
Visualizing the sights,
Sounds and sensations of this place in nature.
Allowing yourself to sink deeper into a state of relaxation with each breath.
As you continue to breathe deeply and evenly,
Allowing yourself to continue to fully let go of any worries or concerns from the day with each exhale.
Imagining each thought as a cloud passing gently across a bright blue sky or subtle wave moving through the ocean,
Disappearing into the distance as you release it from your mind.
Breathing in to cultivate relaxation.
Breathing out to let go.
Bringing your attention to your body,
Beginning with your feet and toes.
Imagining a sparkling,
Calming light circulating through your feet,
Soothing your nervous system.
You may tense up and release your feet and toes to release stress and feel more grounded.
Allowing your muscles to relax when you release your feet and toes.
Continuing this process,
Moving up slowly through the body up to the ankles.
Imagining that you are filling your ankles with light,
Breath and relaxation.
Traveling up past the ankles into the calves and thighs,
Filling your legs with breath and presence.
Each time you breathe,
Your muscles soften and let go.
Continuing to travel through the body with light and breath,
Pausing at the belly area.
Imagining the belly filled with breath and light on the next inhale.
Exhaling to release anything that isn't serving you in this moment.
Inhaling to access more ease,
More light.
Sending your next breath to the chest area,
Visualizing light and spaciousness surrounding your heart and lungs.
Breathing into the center of your heart,
Meeting yourself with compassion here.
Slowly breathing into the face and head now,
Imagining light filling your entire head,
Your brain.
Visualizing light harmonizing your brainwaves and relaxing the mind.
Pausing at the center of your forehead,
Imagining a soft glowing star at your third eye,
Emanating peace and relaxation.
Breathing into the center of this star in your third eye,
Sourcing calmness from this light.
Visualizing the light at your third eye beaming down over your entire body,
Waves of relaxation and inner peace rippling through your body and consciousness.
Allowing the mind and body to let go and drop into a state of deep relaxation now.
Imagining each inhale as a cleansing,
Refreshing breeze.
And each exhale as a release of any remaining tension or stress.
Feeling a wave of gentle calmness spreading throughout your entire body with each breath,
Bringing you deeper and deeper into a state of inner peace.
As you relax even deeper,
Bringing your attention to the darkness behind your closed eyes.
Allowing your mind to float in this peaceful,
Empty space,
Free from any distractions or concerns of the outside world.
Now imagining yourself falling into a deep,
Restful night of sleep.
Visualizing yourself sinking down,
Down into the most comfortable position,
Feeling completely relaxed.
Seeing yourself surrounded by a gentle cocoon of light,
Which envelops you in peace and protection.
As you drift off to sleep,
Allowing yourself to surrender completely to the experience of deep relaxation and rest.
Knowing that you are safe and protected as you sleep deeply and soundly through the night.
When you awaken,
You will feel refreshed,
Rejuvenated and ready to take on whatever the day may bring.
Remembering to take this feeling of deep relaxation and peace with you into your waking life,
Knowing that you can return to it at any time by simply taking a few slow,
Deep breaths.
Taking one final deep breath in.
And releasing slowly as you let go completely,
Allowing yourself to drift off into a restful,
Rejuvenating night of sleep.
