Sleep Meditation | Teach Your Nervous System It’s Safe to Rest

Welcome this is a somatic meditation for deep nervous system rest to help your body know that it's safe to sleep so right now just get as comfortable as you can let your body settle into the bed beneath you no need to find the perfect position allow yourself to move around and just keep sinking in and letting go as you feel ready often the feeling of needing to sleep or trying to make ourselves sleep creates anxiety around something that is meant to be peaceful and the stable freeing building block of health so you don't need to make your mind to be quiet or put any pressure on this time of day just let yourself feel the sheets the weight of the blanket any sounds in the room maybe you've turned on a healing frequency or there's an air filter giving you a comforting home and take a deep breath in through your nose letting the breath be natural and let go letting any worries of the day or any stresses that want to leave the body pass through you with your exhale taking another deep breath in and on the exhale just notice that you're here safe and warm and that something beneath you is holding your watch your breath as you take a deep breath in and on the exhale just notice that you're here safe and warm and that something beneath you is holding your weight feel the places where your body makes feel the places where your body makes feel the places where your body makes contact with the bed the back of your head shoulders the length of your spine the heaviness of your hips and pelvis the heaviness of your hips and pelvis the length of your legs the length of your legs all the way down to your heels you're not holding yourself up anymore the bed is doing that for you so take a soft breath in through your so take a soft breath in through your so take a soft breath in through your nose so take a soft breath in through your nose and let it leave slowly one more time breathing in and this time letting the exhale be just and this time letting the exhale be just and this time letting the exhale be just a little bit longer a little bit longer a little bit longer than the inhale your body already knows how to breathe your body already knows how to breathe your body already knows how to breathe while you sleep while you sleep so let it return to its natural rhythm your breath knows how to keep you here your breath knows how to keep you here your breath knows how to keep you here without your conscious attention so perhaps tonight is not about learning so perhaps tonight is not about learning so perhaps tonight is not about learning how to sleep perhaps it's about giving your body perhaps it's about giving your body perhaps it's about giving your body enough permission enough permission enough permission to let go and surrender sometimes the body is tired while the sometimes the body is tired while the sometimes the body is tired while the nervous system nervous system nervous system is still listening and looping is still listening and looping is still listening and looping watching and waiting you may know the feeling where your eyes you may know the feeling where your eyes you may know the feeling where your eyes are heavy are heavy are heavy your muscles are exhausted your muscles are exhausted and yet some part of you is still and yet some part of you is still and yet some part of you is still checking in or preparing and if that's happening tonight it's okay that part of you is not trying to ruin that part of you is not trying to ruin that part of you is not trying to ruin your sleep it simply learned that staying alert was useful So, instead of demanding that the body relax, I want to offer it something gentle. Information about this moment that your nervous system can receive through sensation. Let's begin by noticing the temperature of the room. The feeling and quality of the air against your skin. Notice any sounds that are around you. Let the sounds remind you that you're here. You're safe in this room and in your bed. If it's comfortable, gently look around the room. You only need to move your eyes if you'd like. If they're closed, let them remain closed. You can picture what's familiar through open or closed eyes. The walls, the ceiling, a doorway, or a window. Trust the objects you know. Let your eyes recognize where you are. Notice what sensations your body received from looking. Maybe a tiny sense of orientation, a small signal of safety, or gratitude for your warm bed. You can quietly remind yourself, "I am here tonight in my bed and nothing is being asked of me right now." Feel the support beneath your body again, and notice that the bed doesn't require you to trust it before it supports you. It simply holds you, whether you relax completely or not, regardless of whether you have thoughts or an empty mind, whether sleep comes quickly or slowly. You are here being held. Let your jaw soften, and let there be a little space between your teeth. Allow your tongue to rest. Give the muscles around your eyes permission to soften. Let your shoulders become heavy, arms heavy. Hands unfurled and empty. You have been strong and carried enough for today. There's nothing more your body needs to hold tonight. Move your attention gently toward your chest. You may feel your breathing there or feel your heartbeat. You may feel very little. Simply notice. Notice the quality of energy around your heart with no need to change it. If your breath feels shallow, it's doing what it needs to do. If your heart feels busy. You don't have to slow it down. Tell your body you are allowed to be exactly as you are while we rest. That may be one of the most important things your nervous system can learn. You don't have to become calm enough to deserve rest. You can rest while some part of you is still worried. Or while your mind is still thinking. Or your body is still learning. So bring your attention lower toward your chest. You may feel your breathing is still there. You may feel your breath is still there. can give yourself right now, let your body register this, that trust can come slowly, night after night, breath after breath, allowing the softening, teaching the nervous system through gentleness, repetition and safety. Allow my voice to be heard. Allow my voice to drift off. Let the sentences disappear before they finish. You can lose track of what I'm saying. Your face softens. Your face softens. Hands rest. Belly moves freely. You are here. Safe and supported. And the day is over. Tell yourself. Thank you for staying with me. You can rest too. Here. Breathing. Softening. Being held. Sleeping. Sleep will find you. The room will fade. Let yourself drift. You are safe. To rest. ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪