Deep Sleep Talk Down

Welcome

My name is Sonia and I am going to help you fall asleep now with this guided meditation

Depending on what happened during your day

You may find yourself mentally replaying certain moments

And reflecting on them or jumping ahead to tomorrow

And thinking about the things you have to do

And the invitation is to now press pause on all of that

And give yourself space and permission to let go of thinking for today

Trust that everything will get handled

And it will be easier to approach whatever you need to do tomorrow

After benefitting from a restful night of good sleep

With that intention of allowing for sleep now

If you haven't already done so, gently close your eyes

And make any adjustments to settle your body

So that you can feel comfortable

Relax the muscles around your eyes

Allowing the eyelids to become heavy

The corners of the eyes to turn downwards

Soften the forehead

Bring all awareness now to your breath

Focusing on your natural rhythm of inhalation and exhalation

We are now going to practice a simple breathing pattern that will help you drift off into sleep

You will inhale through your nose for four seconds, hold the breath for seven

And exhale through your mouth for eight seconds

We will do the first two rounds together

Inhale through the nose: 1 2 3 4

Suspend the breath: 1 2 3 4 5 6 7

Exhale through the mouth: 1 2 3 4 5 6 7 8

Inhale through the nose: 1 2 3 4

Suspend the breath: 1 2 3 4 5 6 7

Exhale through the mouth: 1 2 3 4 5 6 7 8

Repeat this two more times, at your own pace

Let your regular breathing pattern resume, as you continue to fall asleep

Each time you exhale, allow your body to get heavier

Imagining any tension in the body is being absorbed by the bed

As you let go of any stress you may be holding

Surrender to gravity as you sink deeper into sleep

Letting go

Feel where the back of the head and the backs of the ankles meets the bed

Let the legs and hips get heavy

Relax your jaw and let your belly soften

As you relax the belly, imagine a deeper internal unwinding occurring as well

Visualizing the organs having more space between them and spreading out as they also relax inside

And if your mind has wandered at all, lovingly guide all attention back to the breath

Inviting in comfort and relaxation with each inhale, and releasing any stress or gripping with each exhale

Scan your body for any areas of tension

From the top of the head to the toes

And if you notice tension, invite in release

Let go so that your body can restore its natural balance while you rest

Drifting deeper and deeper into peaceful sleep with every breath you take

Aware of your breath going in and going out

May tonight's sleep journey be rejuvenating and full of peace

This meditation is complete