Welcome to this guided meditation for deep,
Deep sleep.
We will bring a gentle awareness to our breath and introduce a relaxing body scan so that your body can ease into beautiful and deep slumber.
Now,
Gently close your eyes and loosen any muscles that you feel are holding any tension or tightness.
Take a deep breath in and a full breath out through the mouth.
When breathing in,
Notice the stream of air flowing in through your nostrils.
And when breathing out,
Notice the stream of air flowing out through your nostrils.
When breathing in,
Notice how the air is cool like a breeze.
And notice when breathing out,
The air is warm,
So cozy and warm.
Your body and mind have been working really hard.
Your body and mind have been really active.
Your body and mind have been in movement.
And now it is time for some stillness.
Now you are taking the time for yourself and your beautiful mind and body are now ready to rest.
Kindly repeat to yourself silently,
I deserve to rest.
Just let go into the soft and kind darkness that is cradling you into the healing,
Nurturing and comforting realm of sleep.
As sleep scientist Matthew Walker says,
Sleep is the elixir of life.
And it is Mother Nature's best effort yet at immortality.
While we sleep,
This state of inactivity allows our bodies and minds to heal on a level that our bodies aren't able to in our waking day.
Feel your cardiovascular system starting to cycle down.
Slow down your mind,
Slow down your breath.
Feel your nervous system switching down,
Switching down,
Switching down into the quiescent stage.
Now kindly bring your awareness to your head.
Feel your head rest more fully into your pillow.
Pillow acts as a soft cradle helping you melt deeper into the gravity of your bed,
Into a safe space for rest.
Now bring your attention to the eyebrows,
Relaxing them,
Softening them.
Relax the eyes,
Let the eyes rest deeper and deeper,
Falling deeper into the eye sockets.
You can soften the eyes to make space for more relaxation.
Relax the temples,
Relax the cheeks,
Relax the tip of the nose,
Relax the mouth,
Relax the jaw.
Release,
If any,
Clenching of the teeth.
Just let go of the jaw,
Relax the neck,
Relax deeper into your bed.
You may notice any sensations,
Any scrunching of any facial muscles,
Or you might notice a state of relaxation.
Whatever is present,
Just notice it.
As we become aware,
Take a deep breath in,
And on the exhale we let go.
No need to carry with us what doesn't serve us,
Just allow the body and the mind to do what it does best during the state of rest.
And now,
Going down to the shoulders,
Relax the tops of the shoulders,
See if they can go further back and down,
Relaxing the shoulder blades,
Relaxing the arms,
Relaxing the wrists,
Relaxing the hands,
The palms of the hands,
Back of the hands,
Relaxing both thumbs,
Both index fingers,
Both middle fingers,
Both fourth fingers,
And pinky fingers.
Now we relax the chest,
We acknowledge our lungs and how it helps us breathe all day,
Taking in fresh oxygen that keeps us awake,
Refreshed,
Calm,
And alive,
And helping us detox any stale air,
Any stale energy,
Any carbon dioxide.
We release it all,
No need to carry them to sleep.
And now we relax deeper,
Letting go of any tension in the ribs,
In the stomach,
The stomach that helps us digest,
Our gut,
Our gut,
The source of confidence,
Source of intuition,
Just relax.
Loosen any tightness in the waist,
In the hips,
Such an important area that helps us sit and stand and walk all day,
See if you can send some care and some love into the lower back and thank it for all it has done and wish a good slumber to that part of yourself.
Now we give it to rest,
Instead of sitting up we lie down and relax.
And we also relax the buttocks and the sitting bones,
The place that shares contact with the chair or the sofa,
Just relax,
Relaxing the back of the thighs,
The tops of the thighs,
Relaxing the knees,
Relaxing the calves,
An area that can tend to store tightness or tension.
But now we allow them to rest,
To relax and sink even deeper into the bed,
Releasing any tension in the shins,
The ankles,
The ankles,
What a marvel,
It helps to support our body and connects us to our feet,
Relax the heels,
Relax the arch of the foot and relax the toes,
Just relax.
Whatever is present,
Simply notice it,
Take a deep breath in and on the next exhale,
Relax,
Let go.
We fall even deeper into the bed,
Allowing the bed to cradle us into deep,
Deep sleep.
See if you can make your body just 5 or 10% even more comfortable.
The body is starting to cool down,
Resting deeper,
Slowing down the breath,
Slowing down the mind,
Slowing down the heartbeat,
Relaxing into sleep.
Kindly repeat to yourself silently,
I deserve to rest,
I deserve to rest,
I deserve to rest.
Here you are,
In your bed,
A place for calm and peaceful sleep.
You are safe,
You are whole and you can ease into deep,
Deep sleep.
Wishing you a beautiful and restful slumber.
You deserve to rest.
