Deep Sleep Healing Meditation #3

Hi,

This is Michael Baier.

Welcome to Deep Sleep Healing Meditation number 3.

The intention of this meditation is to help you fall asleep,

Sleep more deeply,

And wake up feeling more refreshed.

You can also use this meditation during the day if you are in need of a deep reset and restoration of your energy.

This meditation is best received if you are lying down on your back,

Wearing headphones,

And if it's not already dark in your room,

Something to cover your eyes.

This meditation is close to an hour long,

But it's very likely that you will fall asleep long before the end.

So if at any point you notice yourself starting to slip off into sleep,

You can feel free to disregard the instructions I'm giving and just let the sound of my voice carry you into a deep and peaceful sleep.

Okay,

Let's begin.

So begin by bringing your right hand to your heart.

And bring your left hand to your belly,

Just a couple inches below your navel.

And feel things beginning to settle.

Whatever movement has been created in the first part of your day,

Movement of your body,

Movement of your mind.

Now is the time to let that begin to subside.

It will naturally happen as we bring our attention more and more into our bodies.

Feeling the weight of your body as it lies there on the bed.

Take a moment to appreciate the fact that you get to stop everything right now.

Letting your head be heavy.

And as your head is heavy,

Notice the muscles of your neck relaxing.

No longer does your neck have to hold up your head.

And enjoy the feeling of that relaxing.

And your eyes.

Your eyes beginning to soften.

No longer do they need to be working,

Processing,

Taking in information.

Here they get a well deserved rest.

So really let them rest.

Letting them be heavy.

Also your jaw.

Let your jaw soften.

Let it find its most natural position.

Where it feels the most relaxed.

And you might find that as your jaw relaxes,

Your neck at the same time relaxes.

And as your neck relaxes,

Your eyes can relax a little more.

And feeling the weight of your body as a whole.

Becoming heavier.

As the energy and the tension starts to move out of the mind,

Move out of the head,

We become more acutely aware of our physical form.

And just rest in that.

Rest in that heaviness.

In that solidity.

That coming back down to earth.

Feel the weight of the backs of your arms as they make contact with the bed.

And the weight of your hands.

Once again come back up to your eyes.

Letting them continue to soften.

And your jaw.

Feeling slowing down.

Feel your left hand on your belly.

Feel the warmth that is there.

And follow that warmth.

Where do you feel it?

How deep in does it go?

And how much does it spread out?

And let that warmth from your hand nourish.

Everything beneath it.

And bring your attention back up to the back of your neck.

And in particular,

The space just below your occiput.

The bone at the very base of your skull.

Just below that where the soft flesh of your neck begins.

Is a place where tension often accumulates.

So bring your full attention there.

Gently.

And notice your breathing.

And find your ideal length of breath.

It may just be your natural rhythm and length of breath or maybe you want to extend it a little bit comfortably.

So keeping part of your attention on your breath.

And part of your attention there on your neck.

With every breath in.

See if you can expand your attention and your breath there into the back of your neck.

Using your breath to make space.

Using your breath to allow the tension there to release.

And even if you're not aware of any great amount of tension there.

Still bring the breath in.

And allow it to create a spaciousness there in that part of your body.

So you're using your little finger down there.

And start Release.

Defeat it again taking its necessary force.

Gently.

So with every inhale a gentle expansion and with every exhale a deep letting go.

Now let go of all deliberate breathing and come back and rest in your eyes.

Let your eyes become even softer.

Your head heavier.

Your jaw more relaxed.

Becoming aware of anything in your head,

In your face that can become a little bit softer.

That can let go a little bit more.

Letting gravity do its work.

Offering no resistance.

Surrendering.

Trusting.

Once again feeling your left hand on your belly.

Feeling the warmth.

Letting your belly soften underneath that warmth.

Feeling that warmth and that energy from your hand penetrate deeply.

Feeling with every breath out.

Letting go even more.

Feeling that energy and warmth from your hand radiate all the way through your lower torso.

All the way down to your pelvic floor.

Letting it soften.

And while your attention is there on your lower torso,

Also become aware of your breath.

Not changing anything.

Just becoming aware.

Of the softness and the subtlety of your breath.

The very slight movement it creates in your belly.

And see just how far down in your torso you can feel your breath.

Even the slightest little bit of movement that it creates.

Finding comfort in that.

Finding enjoyment in the subtlety.

And in the stillness.

And become aware of the subtle difference between your inhale and your exhale.

Notice the nourishing quality of the inhale.

And notice the surrendering quality of the exhale.

And with every exhale,

Find just a little more let go.

Wherever you are noticing that exhale.

And now keeping a part of your attention on your left hand and your belly and your breath.

Keeping a portion of your attention up to your eyes.

Feeling both the breath in your belly and the sensation of your eyes at the same time.

And that soft subtle attention that you have cultivated under your hand in your belly.

See if you can share that with your eyes.

With each exhale,

Your eyes becoming a little bit softer.

Gently.

And yeah Feeling both of your hands.

And in them soften.

Become aware of the sensation underneath your left hand.

And then the sensation underneath your right hand.

And just feel the difference between the two.

We've been putting lots of attention under the left hand and you might notice a difference.

Between your belly and your lower torso.

And the area of your heart.

So now bring all of your attention to your right hand.

Letting your right arm be totally heavy.

Just notice if there's any holding or any tension anywhere in your right arm.

And just let that go.

Bring part of your attention back down to your left hand.

Feeling the fullness that has been created there.

And now very gently begin to extend the length of your breath.

Only to a relaxed and comfortable level.

Not too much,

Just enough to have a acute awareness of your breath.

And now as you inhale,

Allow your attention to drift upward from your left hand on your belly up to your right hand on your heart.

We're going to take some of that presence and energy that we have cultivated there and we're going to share it.

So breathing in from your belly upward into your heart and breathing out back down to your belly.

At the top of your inhale,

Allowing for a gentle expansion of your heart area.

And now as you exhale,

Allowing for a gentle expansion of your heart area.

And now as you exhale,

Allowing for a gentle expansion of your heart area.

And now as you exhale,

Allowing for a gentle expansion of your heart area.

At the end of each exhale,

Really feeling that fullness there in your belly.

You may find that there's a natural pause that wants to happen after your exhale.

And if there is really indulge in that pause,

In that stillness there.

Feeling the warmth,

The energy,

The stillness in your belly.

And now let go of all deliberate breathing.

Let your breath return to its natural state.

Put all of your attention on your left hand and your belly.

And bring a part of your attention to your eyes.

Letting your jaw soften more.

Feeling the let go in your whole face.

Now bring all of your attention to your right hand on your heart.

Feeling the breath underneath your hand.

And finding your ideal length of breath here.

The length of breath that feels the most nourishing.

And see if you can begin your inhale deep down in the middle of your chest.

Right there in the center of your heart area.

And as you breathe in,

Let your attention rise up to the palm of your hand.

And on the exhale,

Letting your attention drift back downward to the middle of your heart.

Really enjoying and indulging in that subtle expansion at the top of your inhale.

Making space.

Finding just the perfect amount of expansion.

That feels not too much and not too little.

Finding that degree of breath that you feel like you could just do all day long.

Because it's that effortless.

Overs athletic batteries.

And after the gentle expansion of the inhale,

Following your exhale and enjoying the deep letting go.

And after the gentle expansion of the inhale,

Following your exhale and enjoying the deep letting go.

And after the gentle expansion of the inhale,

Following your exhale and enjoying the deep letting go.

And in that deep let go of the exhale,

Just dropping into the mystery of your heart.

The unknown.

Infinite.

Stillness.

Letting go of all deliberate breathing now.

And resting in that stillness.

Letting go.

And resting in that stillness.