Guided Meditations for Deep Sleep: Experience Mindfulness and Positive Affirmations with Calming Music and Hypnosis Sounds to Reduce Overthinking, Stress, and Anxiety

By Oasis Meditation Studio

Do you need a daily meditation to follow to put you to sleep every night? Look no further! These guided meditations will put you to sleep in no time and they were designed for all night sleeping. These meditations will help you relax and calm your mind from the daily stress you feel every day.

• Language: English
• Publisher: Oasis Meditation Studio
• Release date: Jun 2, 2022
• ISBN: 9781774341315

Book preview

Guided Meditations for Deep Sleep

Experience Mindfulness and Positive Affirmations with Calming Music and Hypnosis Sounds to Reduce Overthinking, Stress, and Anxiety

Oasis Meditation Studio

© Copyright 2022 – Oasis Meditation Studio - All rights reserved.

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Please note the information contained within this document is for educational and entertainment purposes only. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical, or professional advice. Please consult a licensed professional before attempting any techniques outlined in this book.

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Session 1: Emphasis on Falling Asleep and Self-Awareness

1. Yoga Nidra Practice for Moving into Stillness (60 minutes)

Welcome to this yoga nidra practice for anchoring yourself into peace and calm

This meditation is designed to induce sleep naturally while offering the tools to connect within

Sleep can be elusive

The more we try to sleep, the more it can evade us

Yoga nidra is a soothing practice

It removes any obstacles to a good night’s sleep and heals the body, mind, and spirit

(Pause)

We can also use yoga nidra to reset the nervous system

Reprogram our old thinking patterns

Develop positive beliefs

And manifest what we truly desire

(Pause)

You can use this practice to transition into sleep

Or as a way to bring self-awareness while napping

To begin

Come into a comfortable position

Lying down on your back

And making sure you are warm

Feel free to use as many pillows, blankets, and bolsters, as you need

Support your head and neck

And if you feel any discomfort in your back

You can try placing some light pillows underneath your knees (Pause)

Your legs are slightly apart

Your hands are resting by your side

And palms are facing up (Pause)

Become really, really comfortable here (Pause)

I invite you to notice if there are any sounds around you (Pause)

Start moving your attention from one sound to the next

Not pausing on any one sound for too long

Or you can simply stay with the sound of my voice (Pause)

See if you can become aware of a sound without attaching any meaning to it (Pause)

These could be distant sounds or near you

Moving from one to the next

Without attaching yourself to any one sound (Pause)

And I invite you now to move your awareness to the sound of your breath

The sound of the inhale (Pause)

And the sound of the exhale (Pause)

Moving your awareness now

To the sound of your heartbeat

And staying here for a few moments (Pause)

I invite you now to become present with your body

And with all its sensations (Pause)

Noticing your natural breath

How your chest rises as you breathe in

And falls as you breathe out (Pause)

Taking a deep breath in

And sending that breath to your belly

Noticing the breath there

How your belly expands as you breathe in

And contracts as you breathe out (Pause)

Taking a deep breath in (Pause)

And releasing it slowly from your mouth (Pause)

One more time

Taking a deep breath in (Pause)

And releasing it slowly from your mouth (Pause)

I would like you bring to your awareness to the light of the universe

Light from the sun and stars (Pause)

And as you breathe in

Breathe in this healing light

Now take your awareness to your heart center

And see a circle of light forming there (Pause)

As you breathe out

Release any negative energy back into the earth (Pause)

Breathing in

Watch this circle of light expand

And fill all parts of your body

All organs, all systems

Watch it travel to every cell of your body (Pause)

And as you breathe out

Release whatever it is that doesn't serve you any longer back into the earth (Pause)

Following this cycle of breath

Breathing in

Watching this circle of light expand and fill you

This light from the sun and stars (Pause)

And breathing out

Releasing any negative energy

Anything that doesn't serve you any longer back into the earth (Pause)

Bring your awareness once again to your heart center

And take a moment to become deeply aware of it (Pause)

As you connect with your heart

I would like you to think of your deepest desire

Without holding yourself back

Think of your most heartfelt desire (Pause)

Something you would like to manifest in your life

Your personal intention

Your resolve

Your wish for yourself (Pause)

And think of how you want to feel

Perhaps you can frame it in the form of I am

Something like

I am brave

I am strong

I am happy

I am powerful

I am blessed

I am capable

I am loved

Or anything else that you would like to affirm to yourself

Repeating it several times

I am

I am

I am

Feel the energy of your intention becoming stronger and stronger every time you repeat it

And now

Take your attention back to the light in your heart center

See it growing and expanding (Pause)

And from your heart

Observe it as it travels to the crown of your head (Pause 5 seconds)

From the crown of your head to the right side of your head

Now to the left side of your head

Your temples

Forehead

To your right eyebrow

Left eyebrow

Watch the light enter into the space between both eyebrows

From there it moves to your right eye

Left eye

Right cheek

Left cheek

It goes to your right ear

Left ear

Right nostril

Left nostril

To your mouth

Both your lips

Your jaw

Chin

Your throat

The light expands to the right side of your neck

The left side of your neck

Moves down to fill your entire chest

From the center of the chest again

The light moves to your right thumb

Your right index finger

Middle finger

Ring finger

Little finger

It travels up to your right palm

Your wrist

Forearm

Elbow

Upper arm

Right under arm

Right side of your waist

Your right hip

Pelvic area

Thigh

Right knee

Your calf

Entire lower leg

Right ankle

Heel

Entire right foot

The light moves into your right big toe

Second toe

Third toe

Fourth toe

Pinky toe

And now watch as the entire right side of your body radiates in this light (Pause)

Now watch this light move into the left side of your body

And make its way to your left thumb

Your left index finger

Middle finger

Ring finger

Little finger

It travels to your left palm

Your wrist

Forearm

Elbow

Upper arm

Left under arm

Left side of your waist

Your left hip

Pelvic area

Thigh

Left knee

Calf

Entire lower leg

Your left ankle

Heel

Entire left foot

The light moves into your left big toe

Second toe

Third toe

Fourth toe

Pinky toe

And now watch as the entire left side of your body radiates in this light (Pause)

I invite you now

To take your awareness back to the center of your heart

And watch as the light travels to the back of your right leg

Left leg

Both your legs together

Your right glute

Left glute

Both your glutes together

It now travels up your spine

Starting from the tailbone

To the sacrum

The lower back

Middle back

Upper back

Right shoulder

Left shoulder

The space between both shoulders

The back of your neck

The back of your head

Up to the crown of your head

And from here

Feel your entire body covered in this light

This healing light from the sun and stars (Pause)

Taking your awareness back to your breath

And breathing deeply for a few moments (Pause 15 seconds)

As you connect with your breath

Bring to mind your intention

Repeating it to yourself

I am

I am

I am

Imagining the energy of your intention to take deeper roots within you

Entering into your subconscious mind (Pause)

And as you release this thought

I would like you to imagine yourself standing at the top of a staircase

With 11 steps (Pause)

Now count backwards as you descend the steps

11 to 1

If at any point you lose count

You can always start again

And once you arrive at the bottom of the staircase

You’ll find my voice with you again (Pause)

I would now like you to use your mind’s eye

To visualize thoughts, feelings, and visuals as I say them

If at any moment you feel uncomfortable

Or if a thought, feeling, or memory brings up a strong emotion

Please feel free to stop the practice

You can always come back to it when you feel more ready

Try and not stay with any one thought, feeling, or memory

Quickly move from one to the other

And if you find yourself getting lost in thoughts

You can always come back to the sound of my voice (Pause)

I invite you to imagine feeling hot

Think of a summer afternoon (Pause)

Take your awareness to your breath as you exhale

And notice the warmth of the breath (Pause)

Imagine your body feeling hot

With each breath that you take

You are feeling hotter and hotter

From your head to your toes (Pause)

And now release this feeling

Let it go

And come back to your natural state

I would now like you to imagine feeling cold

Think of being out on a cold winter night (Pause)

Feel that sensation in your body (Pause)

Take your awareness to your breath as you exhale

And notice the coolness of the air as the next breath enters your nostrils (Pause)

Feel your entire body being cold

With each breath your body feeling colder and colder (Pause)

And now let this feeling go

And come