(Audio) Deep Sleep Guided Meditation
Dealing with insomnia? Try this deep sleep guided meditation.
Audio Transcript:
Good evening…
Whether you are having trouble sleeping or not, let’s spend the next few moments together getting you to a place of deep relaxation so that you can have restorative sleep.
In yoga, we refer to sivasana as the asana or the pose for deep relaxation.
Sivasana is also known as corpse pose and it implies a depth of release that goes beyond simple relaxation.
This resting pose takes you to a place of completely letting go.
We will start today in sivasana and then as you fall into sleep, you can move to whichever side is more comfortable for you OR you can resume lying on your back.
Let’s start now lying on your back.
Allow your feet to open to the side.
Allow your arms to be by your side with palms facing up.
If for any reason this is not comfortable for you, you can place your hands on your abdomen.
After you make the adjustments you need to feel comfortable, begin to gently and slowly close the eyes.
Allow the lips to gently part open, and allow the tip of the tongue to gently touch the roof of the mouth.
Bring your attention and your focus to the feet.
Feel the feet heavy, melting into the bed, fully relaxed.
Feel the legs, heavy and relaxed.
Feel the arms and the hands, heavy melting into the bed, fully relaxed.
Feel the upper, middle and lower back, heavy, melting into the bed, fully relaxed.
Allow the chest, the heart and the abdomen to fully relax.
Allow all of the muscles in the face to relax.
Feel the whole body fully relaxed.
As you inhale, balloon the belly out.
And as you exhale, bring the belly in towards the spine, almost as if you are giving yourself a hug with the abdomen.
Inhale, fill the belly up.
Exhale, belly in towards the spine.
When the mind wanders, gently and lovingly direct it back to the inhale and the exhale.
As you hear the sound of my voice, and any sounds around you, allow yourself to move deeper and deeper into relaxation.
You may hear sounds outside your room, you may hear voices other than mine, allow the background noise to turn down, as if you are turning the volume down like the dial of a radio.
Inhale, balloon the belly out.
Exhale, belly in towards the spine.
That’s right, allow yourself at your own pace, using your breath, to move deeper and deeper into relaxation.
There’s nowhere to go. There is nothing to do, but to be here with your breath.
Be here with your inhale and your exhale.
As the thoughts come in and out allow them to be in the background, as if you are observing the thoughts from a distance.
With each inhale and each exhale, feel the thoughts moving further and further out into the distance. Moving across an ocean OR moving into the horizon until they are no longer there.
Inhale, balloon the belly out.
Exhale, belly in towards the spine.
Allow yourself to float with ease into a place of deep relaxation.
A place where each and every cell in the body can fully renew and heal itself.
That’s right, this place of deep relaxation can heal you.
This place of deep relaxation can take away any ailments.
This place is there for you and as you move further and further into this place of deep relaxation, you feel your breath a little deeper, a little heavier.
Inhale, balloon the belly out.
Exhale, belly in towards the spine.
You may still be on your back OR maybe you’ve moved to the side AND that's okay.
YOU are exactly where you need to be focusing on your breath.
Let your breath guide you further and further into the depths of relaxation.
Like an ocean this place of deep relaxation is endless, limitless, with no beginning and no end.
And, from wherever you are, you can float with ease into a deeper state of relaxation.
Hear what you hear, see what you see, feel what you feel, as you move deeper and deeper into relaxation.
From wherever you are, float with ease, into this limitless, this endless place of deep relaxation.
As if there are layers of relaxation, weaving in and weaving out, you find yourself moving gently and lovingly through these layers with your breath.
I don’t know how but I trust that you know how to move into a place of peace, a place of restoration and a place of deep rest with your breath.
This place is available to you at all times through your breath.
As you move, in and out of the layers of relaxation, feel yourself resting, feel yourself restoring each cell of the body.
So that when you wake up in seven or eight hours, you will feel completely refreshed, completely restored, and fully rested.
Here is a video I posted on youtube containing 5 tips on good sleep hygiene, informed by western medicine and Ayurveda.
