Simple Sleep Meditation

This meditation is meant to be used to fall asleep. That said, you can also use it as a deep relaxer, or "power nap" meditation. 😴

For more calming resources, free guides, and private sessions, visit ChelHamilton.com

Transcript

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This meditation rapidly reduces physical tension throughout your body by contracting and releasing muscles, then guides you into a melting and drifting sensation that helps your mind let go of the day and fall asleep more easily.

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This is the Meditation Minis podcast with your host, hypnotist Shell Hamilton.

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You can either stare in front of yourself as you're lying in bed or relaxing, or if you prefer, you can just go ahead and close your eyes. And if you choose to stare at a spot, then at any time in this experience that you decide it is time for you to close your eyes, then of course you can just go ahead and choose to do that at that moment. The first thing I'd like you to do is just take three purposeful breaths in through your nose and out through your mouth. Maybe even letting a little sigh out on those exhales. Don't do it just yet, just listen to the instructions first. You know how when you have a rubber band and you pull it tense and then let it go, it actually snaps back to an even more relaxed shape. And so that's what we're gonna do with our muscles in our body. In fact, we're gonna do it with all of them all at once. And here's what it's gonna look like. Don't do it yet, just wait. We're gonna take a deep breath in, and then we're gonna hold that breath for a count of five. And as we hold that breath, you're gonna tense your whole body from head to toe. And with each count from five down to zero, you're going to make the muscles tighter and tighter. And then at zero, you're going to let your breath go, and you're going to let all the muscles go. So once again, just listening, we're going to breathe in, we're going to hold the breath, we're going to make our muscles very, very tight. We're going to count down from five to zero. And with each countdown, you're going to make your muscles tighter and tighter, and then you're going to let it all go. We're going to do this two times. So go ahead now, take a deep breath in, all the way in. Make your muscles very, very tight at five. Four, make fists, make your eyes scrunched. Three, two, curl your toes, make your stomachs so tight. One and zero. Let the breath go. Let the muscles go. And we're gonna do that again. And remember, you want to make all of your muscles tight. Your booty, your stomach, your toes, your face, your jaw, your back, your shoulders, your legs, all of it very, very tight. So go ahead, take that deep breath in now. Hold the breath and make all the muscles of your body very, very tight, making them tighter and tighter, let it five, four, tighter and tighter, three, two, you're like a steel rod at one and zero. Let it go, let the muscles go, let the breath go. And on the next couple of breaths, if you want to stretch or wiggle some part of your body, go ahead and do that now. Next, what I invite you to do is I invite you to imagine that all of your thoughts, cares, and concerns have begun to float out of your body and mind. And with each and every gentle passing moment as you listen to the music, as you listen to the sound of my voice, imagine yourself melting and drifting, melting and drifting. Allowing the music to just be there in the background of your mind. As you breathe in, and exhale, melting and drifting, imagining what that would feel like for you if it were true as you breathe in, and then on the exhale, melting and drifting a little bit more. And should any thoughts or feelings come across your mind, imagine those two as you breathe in and exhale, that they just melt and drift out of your body. And with each passing moment, you may discover that you've begun to relax a little bit more than the moment before. And if at any time you feel like you really do need to tense your body up and count in your mind from five to zero, making all of the muscles tighter and tighter, and then at zero, letting it all go in order to deepen the relaxation of this moment for you now. Then of course, you can choose to do that. And you can also choose to just take a deep breath. And on the exhale, imagine yourself melting and drifting even more, forgetting to remember to even worry or think about anything at all as you melt and drift and drift and melt. And at the end of this meditation today, the music will just fade away as you melt and drift and drift and melt as you melt, interest interest, and meltdown.