Deep Restful Sleep
This 23-minute guided relaxation meditation allows you to quiet your body and mind as you relax into the loving, healing light of your own personal star of protection for a deep, restful night's sleep.
Additional Tips for a peaceful night’s sleep:
Create a nighttime routine that allows your body and mind to settle down prior to going to bed. This could include:
- turning off electronics and dimming the lights about an hour before bedtime
- turning on some quiet and meditative music
- Eating a handful of walnuts and/or cherries, which contain natural melatonin
- drinking a calming mint or chamomile tea
- doing an evening yoga practice
- gently and mindfully massaging your body with lotion or taking a bath in calming essential oils
- journaling about your day, tomorrows to-dos, and ending with writing about what you're grateful for
For some people, sleeping under a weighted blanket can aid in sleep as the weight can have a calming effect on the nervous system.
If you are sleeping with a partner and find touch to be calming for you, here is a technique (adapted from a Blissborn hypnosis-based childbirth education class that I have taught) that I have also found both soothing and helpful:
- Before bed, determine a place on your upper body feels calming and soothing when your partner touches you there. For example, for some people, being caressed on their head or forehead can feel calming or holding a partner's hand can feel reassuring. Choose a spot that feels calming and assuring for you, and easy for your partner to access when you're both in bed.
- Once you're comfortable in bed, have your partner begin to gently caress the pre-determined place on your body. Let your body receive your partner's touch.
- As your partner caresses you, he/she/they can offer words of calming support such as, "You're doing a great job. I love you so very much and it's ok for you to relax. It's Ok for you rest. You're safe here with me. You're safe. You can relax and rest deeply all through the night".... (feel free to ask for words that you personally find comforting and reassuring).
- We all need reassurance and support at times. Let yourself receive what you need to feel comfortable, safe and supported.
Should you awaken during the night and have difficulty getting back to sleep, here are some things I've found helpful to do:
- Take ten deep calming breaths, and allow yourself to sink into the bottom of each breath, counting from 10 to one
- If you're still awake after this, let it be ok that you are awake. If you are upset, frustrated, or stressed that you are awake, this can stimulate a low-level (or not so low level) fight or flight nervous system response. Instead, let yourself know it's Ok. That you are OK. Find a way to be OK with where you're at.
- Restart your sleep meditation
- Imagine you are sleeping peacefully. I know, it sounds strange, but this has been really helpful for me. If I wake up in the middle of the night and am having trouble getting back to sleep, I visualize myself sleeping. Instead of worrying, or being stressed out, this sends a message to my body and mind what I want it to do. See yourself sleeping soundly.
**On a personal note, when I was younger, I struggled quite a bit with insomnia. I found guided meditations, visualization and hypnosis all helpful with this issue. And, the most helpful tool I have personally used in addressing sleep difficulties was Cellular Release Therapy.