A sleep story. Voice for about 15 minutes, then it fades away. No bell, no count back. Music underneath, and it keeps going after the voice stops
A meadow at sunset with the light going orange and pink, and nowhere at all to be.
About 15 minutes, tense and release first. Only listen where it is safe to sleep.
We start with tense and release through the body, which is the part that actually gets you to sleep. Write down anything nagging first, because the mind treats a written thing as dealt with. Then you sit in the meadow with the birds and the breeze and let the thoughts slow down until they stop arriving.
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Thank you for sitting with me.
Steven
Who this is for
You are in bed and your mind has started its shift.
Only listen somewhere it is safe to fall asleep. Not in a car, not while anything needs you.
What happens in this meditation
A useful minute first, before anything else. If something is nagging at you, write it down. The mind treats a written thing as handled, and it will stop bringing it back to you.
Then tense and release. Legs and feet, arms and hands, the middle and the neck, then every muscle at once. Hold it, then let it all go. That part does most of the work.
Then a meadow at sunset with tall trees and wildflowers, the sky going orange and pink, and a warm breeze on your face. You find a comfortable spot and sit down.
Then the birds, the breeze, and thoughts arriving more slowly until they stop arriving.
How to get the most from it
The file runs about thirty five minutes and I stop talking around fifteen. After that it fades away to nothing, so nothing wakes you at the end.
Your body will fall asleep before your mind does, and that is the right order. There is a moment where you are lying there fully gone while still hearing me. That is it working.
Waking in the night is normal. Put it back on and you will drop off again.
Questions people ask
Why does the page say thirty five minutes when the notes say fifteen?
Both are right. Fifteen minutes of me talking, then a long slow fade rather than a hard stop.
Is there a bell at the end?
No. Nothing brings you back and nothing will jolt you awake.
Does writing things down before bed actually help?
More than it should. Your mind stops carrying what it can see written somewhere, which is the same reason your to do list feels lighter the moment you make it.
What if I do not reach the meadow?
Then you fell asleep during the tense and release, which is the best possible outcome. Missing the story is not missing anything.
Read along
The transcript
It follows the audio. Press any line to jump there.
sleep · sleep-story · nature · visualisation
Read the transcript
Welcome to the peaceful deep sleep meditation.
I'm going to give you a few moments just to wiggle your body and get relaxed into the perfect comfortable
position to allow your body to fall asleep so it feels completely effortless.
Just wiggle the body and shake out your arms and legs.
To fall asleep, your body needs to feel safe and secure. needs to feel comfortable not to have
anything apart from The feeling of slowly drifting off to sleep to think about.
Just before we begin, let's just take a couple of minutes to greatly increase the chances of your best night's
sleep ever.
Just so you know that if you do wake up, you can just put this meditation back on and you
will fall back to sleep quickly. And waking up is quite normal. Just checking the surroundings, making sure you're safe,
and then just drifting off again. That something we all do is something that's quite normal. Just allow
it to happen and enjoy the process.
And the main reason why we find it so difficult to fall asleep is an overactive mind thinking too much.
And along with that overactive mind, thinking something that is not quite right. Therefore, we do not feel
safe and secure enough to fall asleep. In
the modern world, this could be having something like something that we haven't done a few weeks ago. Something
really not that important.
But if there is something on your mind, just grab a piece of paper and a notepad. Just jot it
down and your mind will think instantly. Well, I've sorted it. So therefore it's done. And therefore it will leave
your mind. A nice little tip there if you find it difficult to fall asleep.
So at this point the mind can feel safe and secure knowing it can fall asleep for the night without
nothing to worry about.
Now we are all comfortable and we are perfectly ready for a wonderful night's sleep let's do some preparation with
our muscles
then We do this by tensing our muscles then relaxing them. By doing this it prepares the muscles perfectly for
the ultimate relaxation and falling asleep. So if you tense up your legs now and your feet and your
toes Really tense them up. And then just let them go. And just let them go into the deepest relaxation
possible. And
they'll naturally fall into the perfect position for sleep.
And now tense up your arms and your hands and your fingers. All of them. Really, really tense them up
and hold them. And just let them all go. Ah, you can even give yourself a little sigh.
And now do the same with your belly and your back and your neck and your torso. All that area.
Just really hold it. Really hold it tight. And then just let it go. Imagining that it's heavier than ever
and it's relaxed and it's falling deeper into the bed. Slowly, naturally falling into that perfect position for sleep.
Now finally tense every single muscle in your body. Every single one from your toes right to your forehead, your
cheeks, your neck, your hands. Everything tends to right up. Hold it. Hold it. And
now just let everything relax. Everything, every single muscle in your body just relax deeper and deeper into the bed
like they've never relaxed before. Just allowing them to slowly drift off with your out breath.
At this point, your body will start to drift off to sleep. And that's fine to allow your body to
go to sleep while your mind is still listening. It's
perfectly normal. Your body would normally fall asleep first and then your mind will follow.
And as your body does continue to fall asleep, imagine yourself in a peaceful meadow, surrounded by tall
trees and wild flowers
You can gently just feel the sun setting in the distance. You can feel the warmth on your face. It's
painting the sky full of hues of orange and pink.
You feel the gentle breeze on your skin.
You notice a real comfortable spot that you can go and sit.
Just imagine yourself sitting down there you can still... See the sun. You can still feel the breeze and feel
the slight warmth on your face.
And you feel your mind just quieting down slowly, getting ready for the sleep.
You notice sound of nature all around you. The birds are chirping away.
You take a moment to appreciate the beauty of this and all the tranquility it brings to you.
And with each breath in your body and your mind just relaxes and becomes more and more calmer, closer to
a deep sleep.
Slowing down more and more with every breath.
As every thought gets slower coming to you, and slower just going away as it drifts.
You no longer feel the need to hold on to any thoughts, they're just coming and going.
You can hear my gentle guidance just coming and going as each word comes and goes.
The worries and stresses of your day just fade away, replaced by a sense of calm and serenity.
You allow yourself to fully relax and feeling your muscles loosen and your body sink deeper and deeper into the
ground.
You feel yourself as part of this meadow, part of the noise, part of the nature. And you just feel
at home and completely comfortable and totally secure. And it's the perfect space to have this wonderful
deepest night of sleep.
And on each breath as you breathe in calm and breathe out relaxed.
You just feel yourself going deeper and deeper into this sleep.
And you feel a sense of gratitude wash over you as you take in the beauty of this place.
You realise that you have everything you need in this moment.
Peace, tranquility and a sense of connection to the natural world
as you sit in this peaceful meadow. You allow yourself to drift off into a deep and restful sleep.
You know that when you wake up you will feel refreshed and rejuvenated.
Slowly drifting off into a deep sleep.
You feel an immense amount of gratitude for your life and
body.
This peaceful moment
And all the joys and energy this will bring to you the next day after a good night's sleep.
Any last thoughts just come and go from your mind knowing you can relax into a deep sleep.
