Steven Webb:
00:00:03
Welcome to A Simple Meditation for Deep Sleep. I'm Steven Webb.
Steven Webb:
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Let's begin by settling into this space.
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Feel the comfort of the bed beneath you.
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The gentle weight of your covers.
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And the quiet around you.
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And all just surrendering to this moment.
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And falling asleep is something you allow to happen. It's not something you make happen. It's not something you can
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do.
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You just allow your body to fall asleep in this moment.
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And just become aware of your breath and
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just let your breath go with a little sigh,
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releasing anything you need to sleep.
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Sleep arrives when we let go of this moment
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And when we trust this moment is enough. We just end up falling asleep.
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If thoughts tug you in any way, imagine them just floating past. No
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need to do anything with them. You
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are safe right here. Now,
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just breathing in, calm, breathing out, relax.
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And almost with every breath, breathing in, calm. And
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when you breathe out, relax just the body's just relaxing a little more each time, just one percent or two
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percent more each time. With
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every breath, the body can relax just a little more.
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And bring your attention to your toes and
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let them curl slightly and hold them and then let them release and
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feel them grow warm and loose.
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Now gently tighten your calves as if pressing your feet into the sand and
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hold them. And then let them go.
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And do the same with your thighs, just squeezed lightly and
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then release, sinking deeper. Now
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do the same with your all of your legs, including your hips and your feet and your toes. And now
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just let them go.
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And now we'll do it with the arms and the belly and the chest, just tightening all of it, including
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your hands, and just letting it go in this moment.
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And Now we'll just gently do the neck and the face and just tensing it all up and now just
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letting it go.
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And now we're going to finally do every part of the body, every single muscle you know. And just when
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you're ready, just tense everything up, really hold it tight. And now just let everything go
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And It just floods the body with relaxation and all the chemicals it needs just to relax into this moment
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now. Breathing in calm, breathing out, relax, Breathing
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in peace and quiet.
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And as you're breathing out, just deeper into sleep.
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And just notice how the body feels
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like it's no longer yours to carry.
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Each limb is numb and distance as sleep just wraps around you.
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The body's falling asleep. And
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it's very often the body will fall asleep before the mind. That's okay.
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The legs have already fallen asleep, your
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arms are falling asleep, your hands
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And all just surrendering to this moment.
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And Falling asleep is something you allow to happen. It's not something you make happen. It's not something you can
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do
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you just allow your body to fall asleep in this moment.
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And if your mind starts wandering in the story, just a little gentle smile. Thank you. But we're just here
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peacefully, breathing in calm,
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breathing in surrender,
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breathing out sleep.
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And now it's just time to let your mind follow.
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Thoughts may drift by,
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just like you're dissolving them in water. And the water slowly becoming clearer.
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And just like allowing the mind to go sleep, it's like allowing the body to go sleep. You just allow
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the foot and the leg and the body and the arms, just allow all the parts to go sleep. With
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the mind, you just allow it to fall asleep. And
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if a thought just come up, just ah, there's a thought.
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I'm going to allow that thought to just carry on its way.
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I may have thoughts. I don't have to do anything with those thoughts.
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And with every exhale, let your mind grow quieter, emptier,
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until even the idea of thinking even fades.
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And as you're falling into deep sleep, you feel safe.
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As you're falling deeper into deep sleep, you feel still. Just
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let the silence hold you.
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And with every breath in and every breath out, you're going deeper and
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deeper into sleep.
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There's no words now. There's
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no thoughts now. It's
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just awareness of falling asleep,
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Just awareness of sounds. Awareness
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of here.
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Awareness of peace,
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Awareness of quietness
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In this quietness,
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you sleep.
