C@therine Brown

New Jersey, USA

Barbara Faison

Georgia, United States

Franziska

Kanton Zurich, Switzerland

Linda

Forney Texas

Isabel Davies

Wales UK

Jacqueline Gbashah

Juli K

Laurel, MD, USA

Andi

Brooklyn, NY, USA

Harmeet Hooren-Sagoo

Colchester, United Kingdom

Adriana

Boston, MA, USA

Jenn

Relax into bed, listen to calming affirmations, and drift into a deep sleep through a soothing body scan.

Spirituality

Sleep

Vedic Tradition

Affirmations

Visualization

English

Immerse yourself in positive sleep. This meditation helps release stress, combining a dreamlike body scan with positive affirmations. The mind is more receptive to positive words during meditative rest, so let yourself be guided gently into deep and restful sleep; priming your mind, body, and mood, for a happy start the next day. The body scan is also typical of a Yoga Nidra meditation—the ultimate form of conscious rest, with tremendous benefits beyond sleep itself.

Positive Sleep Immersion (No Music)

 During this meditation for sleep and deep rest, I'll repeat nourishing and calming statements, words that complement this replenishing rest, a dreamy affirmation practice. Whether you hear the words consciously or not, I encourage you to be open to them landing in your subconscious mind, accompanying your sleep, and then perhaps feel the echo of these positive intentions when you wake up. One other thing, I've found that when I want to go to sleep, I don't try to go to sleep. Too much effort can ironically be counterproductive, and so I play a little game with my mind by saying to myself, well, I'm just going to meditate while I'm lying here in bed. So I invite you to do the same now. Meditate while you're lying in bed, without any expectations other than to rest. Please take your time to settle in and get cosy and comfortable. Ask the bed covers and the pillows to be just right. Notice the position of your body and make yourself really comfortable. Notice how you feel in body, mind and mood. For now, your eyes may be open or closed, aware of the room, the objects around you. Whenever you're ready, lower the eyelids, let them soften, closing the eyes if that feels right for you. Aware of any sounds reaching your ears, knowing that in this moment, you are safe and it is time to prepare for deep rest now. Notice your thoughts as you begin to descend into your own experience. Nothing to have to do or fix or change. Your day is complete and for now, you can rest. Take a yawn or two, which signals to the body that it's time to rest, to release from your day. A pretend yawn even. Or a few soft sighs. Let your jaw release so that there's a little space between your back teeth. Allow your tongue to soften and release from the roof of your mouth. Acknowledge the day you've had, knowing that tomorrow is another day. Be open to feeling gratitude for another day in your life. Deliberate gratitude for the good things in your life. It's time to completely let go of the day now. Now is your time for resting, for sleep. Your mind may still be caught up in the day you've had, or your thoughts may drift towards the future, planning, problem solving. That's okay. That's part of this winding down process. Thoughts appearing now that you're resting. Let them appear and let them go. As the breathing can help anchor the mind. If you like, you could take some slow and deliberate breaths now. Or simply sense your body breathing naturally with no effort. Feel the smooth flow of each breath, like a wave through the body. Breathing in, I calm the body. Breathing out, I calm the mind. A few more breaths like that. An easy, rhythmic flow. Breathing in, I calm the body. Breathing out, I calm the mind. And in the same way as you're able to release each breath, know that you can also release any tension or anxiety in the body and in the mind. It's no longer needed. And let go of the deliberate breathing whenever you're ready. You can come back to a slow and steady breath at any time you wish during the meditation. Perhaps bring the intention for sleep into your meditation now. You could silently and slowly repeat. The day is done and now I sleep. You can defocus your attention from the words of this meditation whenever you wish. Drifting off to sleep. Have a sense of your physical body now as you begin to take an imaginary journey around the body. Simply feeling, sensing each area of the body. Feel your feet. Bring awareness to your feet and your toes. Your legs. Feel your legs resting. Slight pressure where the legs release into the support of your bed. I feel steady. I am safe. I feel steady. I am safe. Feel your pelvic center. Feel your pelvic center. I flow through life with ease. I flow through life with ease. Feel your abdomen, any tension or sensations in the abdomen and the gentle rise and fall of the breath here. I am worthy and lovable. I am worthy and lovable. Aware of your heart center now, the center of the chest and the gentle rise and fall of the breath here. With every breath you might allow yourself to release a little bit more. Feeling deeper and deeper. I am loving awareness. I am loving awareness. I am loving awareness of the heart space. I feel the center of your throat. I speak with clarity and kindness. I feel the center of your heart. I feel the center of your heart. I feel the center of your heart. I feel the center of your heart. You might be feeling quite sleepy now. Feeling slowing down. Trust your body to sleep when it's ready. Feel your face, center of your forehead, space behind the forehead. Place of deep intuition, dreams, perception, insight. I see with clarity. I am connected to an inner wisdom. Feel when your mind drifts away to somewhere else, to nowhere in particular. Enjoy the natural process of winding down. Drifting off to sleep. Feel the top of your head. Feel the space around you, where the space touches the crown of your head. I am at peace. I am at peace. Feeling very sleepy. Let my voice fade at any time. These words. Guiding you towards deep rest. Feeling peaceful now. Drifting off into sleep. Feel your whole body. Holding your body in gentle awareness and appreciation. Grateful. Resting. I am grateful for all that I have and all that I am. Body resting. Feeling peaceful now. All is well. Drifting off to sleep. And until that happens, if the mind is still meandering, allow a gentle inner smile at that. And let the mind wander slowly around the body. In a dreamlike dance. Feeling all the sensations as the mind travels in a dreamlike dance through the body. As the words of this meditation fade away. Go deeper and deeper into peaceful, nourishing sleep. Sleep well. Peaceful dreams. Sleep soundly and deeply into this night. Sleep soundly and deeply into this night.