Fall Asleep Fast ✨ Guided Sleep Meditation

[00:00:10] Hi Sleep Wavers, Carissa here tonight with a meditation to help you go to sleep quickly.

[00:00:15] We'll get to the cozy vibes in just a moment, but before we do I wanted to extend my heartfelt thanks for being a listener.

[00:00:23] We are so honored to be the ones to help you sleep better and feel better night after night.

[00:00:28] If you haven't yet left us a review or given us a shout out on social media, we'd be so appreciative if you would.

[00:00:35] Spreading the word about our show is more impactful than you know.

[00:00:40] If you love this show, start a free trial of Sleep Wave Premium tonight.

[00:00:44] You'll relax and sleep easier with no advertisements, enjoy more variety with two premium episodes every month,

[00:00:51] and unlock the full library of exclusive supporter-only episodes.

[00:00:55] Join in two taps via the link in the show notes. Cancel any time.

[00:01:00] But now, a quick word from our sponsors who make this free content possible.

[00:01:05] Finding the perfect bedtime routine is a journey, and by joining me here at Sleep Wave,

[00:01:10] you're already taking steps toward better rest.

[00:01:13] I haven't always slept as well as I do now, but there's one product that's made a real difference to my nights.

[00:01:19] Oslo Sleep Buds.

[00:01:20] These tiny, soft-as-a-cloud earbuds create a peaceful bubble at bedtime.

[00:01:25] With noise-blocking technology developed by Bose engineers, they help the world melt away,

[00:01:31] whether it's the hum of the city or even the noise of family members or roommates.

[00:01:35] What I love about them is how they make sound personal to you.

[00:01:39] My husband, Billy, is a light sleeper, and Oslo Sleep Buds let me listen to my favorite meditations,

[00:01:45] music, or even audiobooks without disturbing him.

[00:01:49] They even have a personal alarm, so if I want to wake up early to take a walk,

[00:01:53] Billy can snooze a little longer.

[00:01:55] Designed for all-night comfort, even for side sleepers like me,

[00:01:59] and with 10 hours of battery life, they'll help you fall asleep faster and stay asleep longer.

[00:02:04] So if you're ready to elevate your bedtime routine,

[00:02:07] Oslo Sleep Buds are perfect for your Christmas list.

[00:02:10] Head to oslosleep.com forward slash sleepiest.

[00:02:14] That's O-Z-L-O sleep dot com forward slash sleepiest for an exclusive discount.

[00:02:21] Thank you for partnering with me, Oslo, and for bringing even more peace to bedtime.

[00:02:26] Hey Sleepwave listeners!

[00:02:28] I wanted to take a moment to recommend a podcast that pairs perfectly with what we do here.

[00:02:33] Sleepy, hosted by Otis Gray.

[00:02:35] If you love our bedtime stories and want even more, Sleepy might be just what you're looking for.

[00:02:42] Otis has a soothing voice that reads classic literature in a calming way,

[00:02:46] perfect for easing your mind at the end of the day.

[00:02:49] You'll hear familiar stories like Peter Pan, Pride and Prejudice, Winnie the Pooh, and Sherlock Holmes,

[00:02:55] all read softly to help you unwind.

[00:02:58] Many listeners have found Sleepy to be a comforting companion alongside Sleepwave.

[00:03:03] So if you're looking to enhance your nighttime routine,

[00:03:06] I encourage you to fluff up the cool side of your pillow and give Sleepy a try.

[00:03:12] You can listen to Sleepy on Spotify or wherever you get your podcasts.

[00:03:16] New bedtime stories every week.

[00:03:26] Going to sleep fast is awesome.

[00:03:29] Who doesn't love it?

[00:03:30] When you lie down and immediately drift off to sleep,

[00:03:34] Ah.

[00:03:36] But guess what?

[00:03:37] Even though it is my literal job to put people to sleep,

[00:03:41] it is something I still struggle with occasionally.

[00:03:44] Sometimes I fall asleep quickly and easily,

[00:03:47] and then I wake up again about 30 minutes later

[00:03:50] and toss and turn for a while before eventually falling back asleep again.

[00:03:54] I very much dislike this 30-minute nap

[00:03:58] that then turns into an hour or more of tossing and turning.

[00:04:02] But what always helps is meditation.

[00:04:05] Spending even 5 to 10 minutes in meditation

[00:04:07] helps slow and quiet my mind enough

[00:04:10] that I'm able to rest fully and deeply.

[00:04:13] If I'm not near my phone or don't want to look at a screen,

[00:04:16] I just sit up in bed,

[00:04:18] focus on my breathing,

[00:04:19] and stay there until I feel peaceful.

[00:04:22] Then I find that when I do lay back down,

[00:04:25] I'm able to sleep so much quicker and easier.

[00:04:28] But something to be aware of

[00:04:30] is that when you initially begin to meditate,

[00:04:33] your thoughts may get louder before they get quieter.

[00:04:36] When you actually turn your full attention

[00:04:38] to what's going on in your mind and body,

[00:04:41] your physical discomforts and spinning thoughts often increase.

[00:04:45] But after about 5 minutes,

[00:04:47] something magical happens,

[00:04:49] and they tend to quiet down.

[00:04:51] If you can just make it through those first 5 minutes,

[00:04:54] you open the door to true peace and quiet.

[00:04:57] Tonight, though,

[00:04:58] we're going to help take the guesswork out of falling asleep quickly

[00:05:02] and guide you right to it.

[00:05:04] Take a deep, soothing breath

[00:05:08] and let it go.

[00:05:10] Letting the day just fall away

[00:05:12] as Billy's meditation will lull us

[00:05:15] into a truly peaceful and easy slumber.

[00:05:29] Prepare yourself for a night of deep

[00:05:32] and profoundly restorative sleep.

[00:05:35] Tonight, we will practice time-honored techniques

[00:05:38] for an extra restorative,

[00:05:40] meditative kind of sleep.

[00:05:42] First, position your body as comfortably as possible.

[00:05:47] Make any necessary adjustments

[00:05:49] to your physical body,

[00:05:51] pillow,

[00:05:51] and the rest

[00:05:53] so you can focus on the sound of my voice

[00:05:55] and the instructions for this meditation.

[00:06:01] Once you've found your way

[00:06:03] into this comfortable and relaxed position,

[00:06:06] try to commit to a stillness.

[00:06:10] If you have to move,

[00:06:12] please feel free to do so at any time.

[00:06:15] Just make sure that you are conscious of any movements.

[00:06:20] No unconscious movements.

[00:06:23] Focus on the stillness of your body.

[00:06:26] The stillness of the body

[00:06:28] is a symbol of concentration.

[00:06:32] Concentration doesn't need to be tense.

[00:06:35] It only requires that you softly

[00:06:38] and gently direct your attention

[00:06:40] in a single direction.

[00:06:42] The stillness of the body

[00:06:44] allows you to hold the form of your body

[00:06:47] as an object of meditation.

[00:06:52] Develop an awareness of your whole body,

[00:06:56] from the crown of your head

[00:06:59] to the tips of your toes.

[00:07:17] Say to yourself,

[00:07:19] silently in your mind,

[00:07:22] I will now practice sleep meditation.

[00:07:26] For the duration of this meditation,

[00:07:29] I will remain very still.

[00:07:35] Again,

[00:07:36] feel free to move if you need to move.

[00:07:39] The concentration is the most important thing.

[00:07:45] In order to move into sleep

[00:07:47] as efficiently as possible,

[00:07:50] it's important to set a clear intention for sleep.

[00:07:56] Formulate a short statement

[00:07:58] in simple language

[00:08:00] about what you want to see happen

[00:08:02] in this night of sleep,

[00:08:04] or when you awake in the morning,

[00:08:07] or even in the broader scheme of your life.

[00:08:14] This should be a positive affirmation

[00:08:17] or a statement of intent

[00:08:19] that aligns with your deepest desires

[00:08:21] or a life purpose.

[00:08:24] It's more than a wish.

[00:08:27] It's a commitment made at the level of the heart and mind.

[00:08:31] You might say something like,

[00:08:36] I allow myself to rest deeply,

[00:08:39] knowing I am safe,

[00:08:41] supported,

[00:08:42] and at peace.

[00:08:57] Or,

[00:08:59] I will wake feeling refreshed,

[00:09:02] energized,

[00:09:04] and ready to embrace the day

[00:09:18] with clarity and ease.

[00:09:20] Another example might be,

[00:09:23] I live with purpose and inner wisdom.

[00:09:26] I embrace each moment with courage and compassion.

[00:09:43] Whatever statement you choose,

[00:09:49] take a moment to repeat it silently to yourself three times,

[00:09:54] with a sense of real commitment and honest intention.

[00:10:04] Repeat this statement to yourself,

[00:10:07] silently,

[00:10:08] in your mind,

[00:10:10] three times,

[00:11:35] closing your eyes if they aren't already.

[00:11:38] Take a deep breath in,

[00:11:42] filling your belly,

[00:11:44] and exhale slowly,

[00:11:48] releasing any tension.

[00:11:52] Take another deep breath,

[00:11:55] this time imagining that you're inhaling peace and calm.

[00:12:05] Exhale fully,

[00:12:06] releasing the thoughts and worries of the day.

[00:12:11] Feel the weight of your body sinking into the mattress.

[00:12:17] Support it when safe.

[00:12:21] Once more,

[00:12:23] breathe in through your nostrils,

[00:12:26] absorbing the energy of the breath into every cell.

[00:12:33] Open your mouth and relax any unnecessary tension

[00:12:39] you may be holding onto.

[00:12:41] Just breathe quietly,

[00:12:45] at your own pace now,

[00:12:47] for a few moments.

[00:14:53] Allow your awareness to rotate from point to point,

[00:14:59] as I guide you through a complete scan of your physical body.

[00:15:04] Simply let your attention move to each location.

[00:15:10] Some of the points will be easily available to your conscious awareness.

[00:15:17] Others may seem more dim or difficult to access.

[00:15:24] This may indicate an energetic block.

[00:15:29] It's worth noticing and acknowledging,

[00:15:31] but don't worry.

[00:15:33] The more you practice this,

[00:15:36] the easier it will be to move your awareness to every point.

[00:15:45] Bring your awareness to the right hand.

[00:15:52] Right hand thumb.

[00:15:56] Second finger.

[00:16:00] Third finger.

[00:16:03] Fourth finger.

[00:16:06] Fifth.

[00:16:18] The wrist.

[00:16:34] The shoulder.

[00:16:39] The armpit.

[00:16:46] The right hip.

[00:16:57] The muscle.

[00:17:00] The ankle.

[00:17:04] The heel.

[00:17:07] The sole of the right foot.

[00:17:12] The top of the foot.

[00:17:15] The big toe.

[00:17:18] Second toe.

[00:17:21] Third toe.

[00:17:32] Become aware of the left hand thumb.

[00:17:37] Second finger.

[00:17:40] Third finger.

[00:17:44] Fourth finger.

[00:17:46] Fifth finger.

[00:18:07] The upper arm.

[00:18:11] The shoulder.

[00:18:14] The armpit.

[00:18:34] The ankle.

[00:18:38] The heel.

[00:19:06] Become aware of the right shoulder blade.

[00:19:10] Left shoulder blade.

[00:19:12] The right butt.

[00:19:35] The forehead.

[00:19:37] Both sides of the head.

[00:19:41] The right eyebrow.

[00:19:43] The left eyebrow.

[00:19:47] The space between the eyebrow.

[00:19:51] The right eyelid.

[00:19:53] The left.

[00:20:00] The left eye.

[00:20:19] The tip of the nose.

[00:20:24] The upper lip.

[00:20:27] The lower lip.

[00:20:30] The chin.

[00:20:34] The throat.

[00:20:35] The right chest.

[00:20:46] The middle of the chest.

[00:25:48] Become aware of your whole body.

[00:25:54] Your body is lying.

[00:25:59] See your body lying perfectly still on the back.

[00:26:05] In this room.

[00:26:09] Visualize this image in your mind.

[00:28:16] Watch the belly rise and fall.

[00:28:42] Begin to count the breaths at the navel.

[00:28:45] Beginning at 27 and counting all the way down to 27.

[00:28:54] Navel rising.

[00:28:56] 27.

[00:28:58] Navel falling.

[00:29:00] 26.

[00:29:02] Navel rising.

[00:29:04] 26.

[00:29:06] Navel falling.

[00:29:10] 25.

[00:29:11] Navel rising.

[00:29:14] 25.

[00:29:16] Navel falling.

[00:29:18] 25.

[00:29:19] 25.

[00:29:19] And so on.

[00:29:21] All the way down.

[00:29:27] If you lose count, start over at 27.

[00:29:35] Counting the breaths at the level of the navel.

[00:30:48] Lose count.

[00:30:50] Start over at 27.

[00:32:59] Leave counting at the navel and allow your chest to slowly rise and fall.

[00:33:07] In a similar way, begin counting at 27 and continue all the way down to 1.

[00:33:18] Mentally count.

[00:33:19] 27.

[00:33:21] Chest rising.

[00:33:23] 27.

[00:33:25] Chest falling.

[00:33:28] 26.

[00:33:30] Chest rising.

[00:33:32] 26.

[00:33:35] Chest falling.

[00:33:37] 25.

[00:33:39] Chest rising.

[00:33:42] 25.

[00:33:44] Chest rising.

[00:33:45] Chest falling.

[00:33:46] And so on.

[00:33:48] No mistakes.

[00:33:51] If you lose count, start over at 27.

[00:34:59] At the level of the chest.

[00:35:02] From 27, leave counting at the chest.

[00:36:12] And feel the breath at the level of the throat.

[00:36:17] In a similar way, begin counting at 27.

[00:36:23] And continue all the way down to 1.

[00:36:27] Mentally count.

[00:36:29] 27.

[00:36:31] Inhaling at the throat.

[00:36:34] 27.

[00:36:41] Inhaling at the throat.

[00:36:45] Inhaling at the throat.

[00:36:56] 25.

[00:36:57] Exhaling at the throat.

[00:37:01] And so on.

[00:37:03] No mistakes.

[00:37:05] If you lose count, leave counting at the throat.

[00:39:26] And feel the breath at the throat.

[00:39:31] In a similar way, begin counting at 27.

[00:39:35] And continue all the way down to 27.

[00:39:44] Inhaling at the nostrils.

[00:39:47] 27.

[00:39:49] Exhaling at the nostrils.

[00:39:52] 26.

[00:39:54] Inhaling at the nostrils.

[00:39:57] 26.

[00:39:59] Exhaling at the nostrils.

[00:40:02] 25.

[00:40:05] Inhaling at the nostrils.

[00:40:08] 25.

[00:40:10] Exhaling at the nostrils.

[00:40:13] And so on.

[00:40:15] No mistakes.

[00:40:17] If you lose count, start over at 27.

[00:41:23] Go on, counting the breath at the level of the nostrils.

[00:41:28] From 27 down to 1.

[00:42:34] See yourself lying in a serene, natural setting.

[00:42:40] Perfect for rest and renewal.

[00:42:45] Picture yourself on a soft bed of moss.

[00:42:49] In a tranquil forest.

[00:42:56] The air is crisp and cool.

[00:43:00] Carrying the faint scent of pine.

[00:43:06] Above you, the trees sway gently.

[00:43:10] There leaves whispering softly in the breeze.

[00:43:17] Sunlight filters through the canopy.

[00:43:21] Casting dappled golden light that feels warm and nurturing on your skin.

[00:43:32] See yourself by a calm, quiet beach at twilight.

[00:43:41] The sky is painted in soft hues of lavender and gold.

[00:43:48] And the waves lap rhythmically against the shore.

[00:43:56] With every inhale, feel the serenity of the scene fill you.

[00:44:05] And with each exhale, waves carry.

[00:45:14] There is nothing more you need to do.

[00:45:17] Nothing to fix.

[00:45:23] Give yourself full permission to release the day's thoughts, worries, and plans.

[00:45:31] As you lie here, imagine placing everything weighing on your mind into a box.

[00:45:42] Can be as simple or ornate as you like.

[00:45:47] Close the lid and place this box far away.

[00:45:53] Knowing you can return to it later if needed.

[00:46:00] For now, it's safely stored.

[00:46:03] Leaving your mind light and free.

[00:46:08] If your thoughts drift, gently remind yourself, I am not my thoughts.

[00:46:19] And thoughts can just as easily go.

[00:46:25] Picture them as clouds passing across the sky.

[00:46:30] Or leaves floating on a stream.

[00:46:36] Moving effortlessly without clinging.

[00:46:41] Don't hold on.

[00:46:49] Breathe out.

[00:46:53] Breathe.

[00:49:13] To the statement you made when you began this meditation.

[00:49:17] Once more, with a sense of faith in the certainty that you will see it come into being.

[00:49:24] Repeat this intention to yourself three times.

[00:49:30] Silently in your mind.

[00:49:32] Don't change it.

[00:50:40] Feel a sense of spaciousness expand within you.

[00:50:46] It's as though your body and mind dissolve into the comfort of your bed.

[00:50:53] Merging with the quiet stillness of the night.

[00:50:57] You are enveloped in an ocean of calm.

[00:51:03] Free to drift, float, and sink into deep, restorative sleep.