by Sari
Including deep breathing, a relaxing body scan and a beautiful yoga nidra Sankalpa - this guided meditation will rock you gently into a deep and sacred sleep.
Transcript
Hello Insight Timer, My name is Sari and welcome to tonight's sleep meditation. This evening we are using a technique for deep body and mind relaxation, Embarking on a guided journey to rock you gently into sleep. This particular meditation is targeted for people who have difficulties falling asleep. As such I will not be using any words or sounds to signal the end. Find a comfortable position on your bed that offers gentle support and relaxation to your physical form. Using extra pillows to support your body if required, Allowing your body to be cradled by this pose so you can breathe yourself full again through this journey into your inner sanctuary. Stillness now as you meet the pose of rest. This is a time for relaxation, Completely surrender and commit to the process of unfolding. Let your body marinate in the music as you allow yourself to untangle from the outside world. If you have not already closed your eyes, Do so now. Feel gratitude for the darkness provided by the back of the eyelids. Your eyes peacefully at rest as you start to fall inward. With the gentle inhale and soft exhale of your breath. Start to draw your breaths out, Longer and deeper. Feel the rise and fall of your chest space, The filling and emptying of your belly. We forget to consciously breathe throughout our days. We forget to give loving kindness to ourselves. We forget that we are in this unique human body. We forget that we are in fact made of the greatest undiscovered constellations. Breathing in, Breathing out. Continue with these deep belly breaths. There is nothing to see. Nothing to experience. This is now the perfect time to set your sankalpa. A short statement from the heart. What is your deepest heartfelt desire? Your subtle but clear intention in life. Take a moment to think about it. Make a present tense statement when you have it. My sankalpa is. . . You may feel tremendous energy and truth with the discovery of this desire. Think about your life with the fulfillment of this sankalpa. Gently and with sensitivity, See it and feel it. Feel the endless possibilities of what your life would look like if this sankalpa were a reality. Now drift your awareness away from the thinking mind and back down to your body. Directly from your heart, Silently repeat your sankalpa three times. My sankalpa is. . . My sankalpa is. . . Allow it to echo at your heart space. My sankalpa is. . . Give thanks and let it go. Allow your attention to be effortlessly pulled towards the natural rhythm of your breath. Soft surrender into the stillness of the now. Sense how your body bathes and opens into this higher power as the breath touches the heart. Feel the coolness of the breath as it enters the nostrils. And the warmth of the breath as it whispers away. Cool nourishing breath through the nostrils. And the warmth as it leaves. Soak in this pool of serenity. Slow and steady. Effortless. Filling up. And emptying completely. Now consciously moving your attention to your body. The sensation of each body part will dissolve into the healing powers of rest. Start with the crown of your head. Breathe into the top of your head as all thoughts float into the distance. Move to the back of the head. The right side. The left. Your forehead. Eyebrows and the space between the eyebrows. Sense it. Breathe into it. Both eyeballs. Feel the sensation of your eyeballs peacefully resting in their sockets. Relaxing the eyes from the world of looking and seeing. Opening to the journey to your internal landscape. The facial muscles. Take a moment to feel the sensation as these muscles soften. Nose and both nostrils. Cheeks and cheekbones. Lips. Chin. Ears. Your right. Your left. The teeth. The sensation of your gums. Your upper and lower jaws separate allowing your tongue to rest gently in your mouth. Feel the whole head sensation now. The back of your neck. Feel down your neck all the way down to your shoulders. The weight you carry on these shoulders melts away. Rest your baggage down. Untether from any burdens as you deeply relax now. Both upper arms. All the way down to your elbows. Your forearms. Wrists and down to the fingertips. Feel right hand. Thumb of the right hand. Index finger. Middle finger. Ring finger. Pinky finger. Feel the space between the fingers. The whole of the right hand. Your left hand. Thumb of the left hand. Index finger. Middle finger. Ring finger. Pinky finger. Feel the spaces between the fingers. The whole of the left hand. The palms of both hands. The hands that allow you to touch another. To hold a baby. To reach for love. Feel the back of the hands. Feel the sensation inside your hands. Whole hand sensation. Your chest. Sense the flow of energy in and around your heart space. The space between each of your ribs in your rib cage. Feel the tension to the upper back now. The middle back. The lower back. Gently bring the awareness at your lower back around to your belly. Belly breaths offering the 72, 000 nerve endings here at the navel to melt into this nourishing moment of balance. Feel the sensation of each organ within your body. Every one of them bathed in this gentle breath. Any tension, Fears, Heavy stresses drop away into this pool of serenity. Your spine. Feel the sensation of the hips now. Sometimes our hips hold past emotional tension. Breathe deeply into the hips, Allowing stresses held here to melt away. Your pelvis. The whole of the pelvis. The sensation of your upper thighs. The backs of the legs. Your knees and the space behind the knees. Your calves. Ankles. Heels. Your right foot. The big toe. Second toe. Third toe. Fourth toe. Fifth toe. Each and every toe of the right foot. Feel the spaces between the toes. The whole of the right foot. Your left foot. The big toe. Second toe. Third toe. Fourth toe. Fifth toe. Each and every toe of the left foot. Feel the spaces between the toes. The whole of the left foot. Soft pulse beating at the tips of the toes. The soles of your feet. Breathe into your feet. Letting your muscles relax away from your bones. Feel your bones. Feel them committing to rest. Notice the sensation of the cells. All of the cells in your body gently reorganizing into the relaxed rhythm of this vibration of consciousness. Full of ease. All of the molecules bathed in peace. Healing. Heartbeats slowing. Feel your whole body as one sensation. The whole back body. The whole front of the body. The right side. The left side. Awareness of the whole body at once. Your whole body is touched by this state of rest. Feel your entire body. The physical body. The subtle body. Grounded. Supported. Safe. Healed. Balanced. Let yourself fall back to the heart space. Bathing in this peaceful state. Weightless. The mind is empty of thoughts. Free to soak in the lightness of your being. Being held in this powerful state of calm. Falling into a deep, Deep rest. The whole body is relaxed. The whole body is relaxed. The whole body is relaxed.
4.7 (1 425)
Cory
April 2, 2026
Very nice way to go to sleep. This meditation really helped me calm my mind and sleep. I'm glad that this meditation found me last night. Thank you very much. Have a wonderful day 🙏♥️🙂
Stephen
May 28, 2024
Everything about this is very well done! Very relaxing.
Lisa
April 30, 2024
Relaxed and calmed my mind and body and helped ease me into sleep. Thank you. 🙏😴❤️
Margaret
October 28, 2023
Thank you for this calming and peaceful practice which took me into deep all night sleep. Namaste 🙏
Holly
July 17, 2023
Gentle, pleasant and relaxing. The speaking was maybe a little fast, but not seriously so. I didn’t go to sleep, but another night, I might. Will try it again.
Neil
June 18, 2022
Beautiful soothing and peaceful end to the day. Thank you. 🙏🏻
Barbara
April 27, 2020
I love this meditation, Sari’s voice is soothing for me, like no other. I have tried many meditation for sleeping and I always come back to this one..... thank you so very much 💕
Kaiti
January 30, 2020
Thank you so much ❤️Really love it =)
Dan
January 7, 2020
Really good meditation 🙏😊
Dawn
December 1, 2019
One of the best sleep meditations. I shall return.💕
Jeanne
November 20, 2019
I really like this meditation a lot 🙏❤️🙏❤️
Joy
May 15, 2019
Lovely, soothing and helped me fall asleep
Adele
March 7, 2019
Beautiful, relaxing and meaningful. Always helps me get to sleep 🙏🏻💕
Krista
February 8, 2019
Love yoga nidra!
Becka
January 2, 2019
Lovely relaxed yoga nidra--beautiful piano music🙏🙌🏼
Dave
December 30, 2018
Thank you very much for making me clear my head of stress and sending me to a great sleep and feeling refreshed this morning. 😴💖🙏🤗
Kim
December 20, 2018
Very clear and lovely voice to accompany this session that sent me off to sleep after about a minute and a half! Bookmarked ✔️
MIKE
November 5, 2018
Went to sleep 😴 before this finished Relaxing calm voice Exellent Will deffo use this again Thank you
Brendan
October 23, 2018
Wonderful thank you
Krunos
Good for sleep. Gentle voice. Advanced technique. Nice music.
