Inner Peace MeditationsGuided meditations with Steven Webb Join Weekly Calm

Meditation 22 · 14 May 2023 · 25:14

Journey to Deep Sleep: A Guided Meditation

Built to put you under, so not while you are driving. A countdown you are not meant to finish.

Subject: Sleep & Bedtime

Apple Podcasts Spotify

Inner Peace Meditations · Meditation 22

Length25:14
SubjectSleep & Bedtime
Best timeIn bed, lights already off
PositionLying down, settled for the night
StyleA sleep meditation. Voice for about 14 minutes, then it fades away. No bell, no count back. Music underneath, and it keeps going after the voice stops

Built to put you under, so not while you are driving. A countdown you are not meant to finish.

About 14 minutes, tense and release first. Only listen where it is safe to sleep.

Two lines first, to tell the back of your mind it is safe to go to sleep. Then tense and release, section by section, which is the bit that does the work. Then a soft path through a forest, and a staircase of cloud counting down from ten. It works better the more nights you use it.

Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk

Thank you for sitting with me.

Steven

Who this is for

You get into bed and your mind starts its shift.

This one is built to put you under, so only listen somewhere it is safe to fall asleep. Not in a car, not while anything needs your attention.

What happens in this meditation

Two lines first, said a few times, to tell the back of your mind it is all right to let go. I feel safe, secure and ready to fall asleep. Everything is perfect in this moment for me to fall asleep.

Then tense and release, section by section. Toes, legs, middle, shoulders and arms, face, then everything at once. The body goes first and the mind follows it.

Then a soft path through a forest, where any thought that turns up is a leaf coming off a tree and landing.

Then ten down to one, walking down a wide staircase where every step is a cloud. You are not meant to reach the bottom.

How to get the most from it

The file runs about twenty five minutes, and I stop talking around fourteen. After that it fades away to nothing, so nothing wakes you at the end.

Use it night after night. It works the first time and it works considerably better after a couple of weeks, because your body starts recognising what is coming.

Missing words does not matter. Missing the ending is the meditation working.

Questions people ask

Why does the page say twenty five minutes when the notes say fourteen?

Both are right. Fourteen minutes of me talking, then a long slow fade rather than a hard stop.

Is there a bell or a countdown back at the end?

No. It counts you down and leaves you there. Nothing brings you back and nothing will jolt you awake.

Do I have to do the tensing? I do not want to move.

It is worth it, and the movements are small. That part carries most of the load, and skipping to the forest leaves the body still braced.

What if I am still awake at one?

Then start it again, or lie there and breathe. Nothing has gone wrong, and the body is a long way further on than it was fourteen minutes ago.

Read along

The transcript

It follows the audio. Press any line to jump there.

sleep · body-scan

Read the transcript

Welcome to Journey to Deep Sleep, a guided meditation to help you fall asleep and stay asleep until

morning.

My name is Steven Webb and just before you begin this meditation, I would like to warn you. This meditation

will induce sleep. You will fall asleep in your mind and body. So please do not listen to this if

you're driving or doing anything that requires your attention. attention

I'm going to help you on a journey to fall into a deep sleep. Now, although this will be really

effective from the first time you listen, over the next few weeks, if you listen to this nightly, it will

become more and more effective and you will fall asleep faster.

So it's worth taking note of this meditation so that you can come back to it night after night.

Also, it's important to note that if you miss a few of my words or miss a few of the

instructions, it doesn't matter. The whole idea is that you fall asleep. The whole idea is that you feel comfortable

and you get the gift of a wonderful good night's sleep.

So wiggle your body into the bed now. Just allow your body to become a little heavier.

And the first thing we're going to do is just do a couple of affirmations, just to let your mind

and your subconscious mind know that it's safe to fall asleep.

And after I say the affirmation just repeat them in your mind a few times and feel them throughout your

whole body. And the first one is, I feel safe, secure, and ready to fall asleep.

I feel safe, secure, and ready to fall asleep.

Everything is perfect in this moment for me to fall asleep.

Everything is perfect in this moment for me to fall asleep.

And now we're going to allow the body to fall asleep. And we do this by just doing a little

tense up with the body and then a relaxing This is a way that when the body falls asleep, the

mind can then follow.

So you can start with your toes. Just tense your toes. And hold it for a moment. And then release

and allow them to relax.

And then tense up your legs and hold it. Hold it.

And allow your legs to relax. And

now we'll do it with the abdomen and all that area. Just tense it all up

And then allow it to relax.

And now do your shoulders and your arms and your hands. Tense

them really up a lot. And

then just let them relax.

And now just do your face and your head.

And now just let it relax.

And now we're going to do the whole body. Just tense you from your toes right up to your head.

Squeeze your eyes. Squeeze your face. And

now just allow your whole body to relax into this moment. Imagine it becoming heavier on the bed.

And now we'll just focus on the rhythm of your breath.

Just the rise and fall of your chest.

You don't need to do anything with your breath. Just observe.

Every time you breathe in, imagine a calmness entering your body.

And as you breathe out, imagine all the tension leaving.

And allowing your body to relax and allowing your breath to be what it is. You don't have to do

anything with it. Your body knows what to do.

You've prepared your mind and subconscious mind for sleep. You've prepared your body. We're just falling asleep now.

Now you can visualize a calm forest.

Tranquil and soothing,

walking up a long, soft path.

Your steps are light with every step.

You feel more relaxed and more at peace as you continue into the forest.

As any thoughts come into your mind, visualize them as falling leaves from the trees.

Just observe them and acknowledge them. And then let them fall to the ground.

And at that point, just return to your breath.

You may notice your breath getting deeper and slower.

Now we'll start a countdown from 10. And with each decrease in number, let yourself sink deeper into sleep.

Imagine yourself walking down a huge, wide, soft staircase.

Each step is like a huge, fluffy cloud.

And with each step, it takes you deeper and deeper into sleep.

10. Feel your body becoming heavy, sinking into the bed.

9. A wave of calmness is spreading to every cell of your body

8. Your breath is becoming slower and deeper

7. Any tension is melting away from your muscles

6.

Your thoughts are becoming quieter and more distant

5. Quiet calmness is everywhere around

you. Your body is fully relaxed now.

Your mind is quiet, ready for sleep

2.

You're almost fast asleep, ready to surrender.

Let go completely, and drift into the peaceful arms of a beautiful night's sleep.

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