Yogic Relaxation ✨ Guided Sleep Meditation for Insomnia

[00:00:10] Good evening, Sleep Wave. Karissa here, your host, to guide you on a sleep meditation that will encourage deep rest and peace. Before we begin tonight's sleepy meditation, just a quick heads up. Last Thursday, we released a brand new premium episode for Sleep Wave subscribers called Relaxing at the Spa. And next week, we'll be taking you snorkeling in Bora Bora.

[00:00:34] These two special vacation-themed episodes are part of our bonus content for Sleep Wave Premium listeners. If you'd like to drift off to even more dreamy escapes and enjoy ad-free listening, just hit the subscribe button on your podcast app to get started. If you love this show, start a free trial of Sleep Wave Premium tonight. You'll relax and sleep easier with no advertisements, enjoy more variety with two premium episodes every month,

[00:01:02] and unlock the full library of exclusive supporter-only episodes. Join in two taps via the link in the show notes. Cancel any time. But now, a quick word from our sponsors who make this free content possible. If you love Sleep Wave and find yourself looking for something else to listen to between episodes, let me introduce you to Sleep Escape. Sleep Escape is a beautifully crafted sleep meditation podcast designed to help you relax and drift off effortlessly.

[00:01:32] With hypnotic meditations, soothing soundscapes, and calming narration, each episode is carefully designed with your sleep in mind. Hosted by a friend of the pod, Tyler. And the best part? Sleep Escape offers a variety of episodes to fit your needs. Whether you want a short wind-down before bed, or hours of affirmations to keep you in deep sleep through the night.

[00:01:55] So if you're looking for another show to enhance your bedtime routine, search for Sleep Escape in your favorite podcast player. Sweet dreams. Okay friends, let's get cozy. From this moment on, your day is done. You have nothing more to do but look after yourself.

[00:02:21] It's time to turn inward and focus on your own well-being so that you can rest. I'm here to lead you through some yogic relaxation exercises designed to help you let go, feel good, and get ready for the best sleep of your life. Ready to begin?

[00:02:40] We'll start by grounding ourselves. Letting our bodies feel heavy. Let your limbs relax. Trace all of the parts of your body that are making contact with the mattress in your mind. And sink further towards the ground.

[00:03:14] Let the earth pull you down towards it. Let your shoulders drop. Get heavy. Let the earth stabilize you. You are safe and supported by the ground beneath you.

[00:03:45] The earth is old and wise and strong. It weathers time and sustains life. So make your connection with the surface beneath you. Visualize this grounding energy and invite it up towards you as you send your roots down.

[00:04:16] You might even visualize roots connecting you to the bed. To the ground. To the earth beneath you. Find comfort in your stability. Feel supported. Feel hell.

[00:04:49] Let every part of your body grow heavier. Now, unclench your stomach. We carry a lot of tension in the stomach and hips. Feel the stress. You might have felt stressed today.

[00:05:19] And that might have made your muscles subconsciously tighten. But holding on is tiring. You've been holding on to your stress. And now, it's time to let go.

[00:05:46] Let your stomach fall to its natural position. Let it move. And down.

[00:06:11] Let it flow through you. Don't make any effort on your part. Just let go to the waves of your breath.

[00:06:39] Let yourself expand. And take up more space. Clench your hips. And let your legs relax that little bit further on every out breath. The earth is supporting you.

[00:07:13] Relax your face. Any worries that have made their mark there can leave. Release your temples. Let your face relax into a neutral expression.

[00:07:35] It may feel good to smile for a moment. Smiling is a reaction to outside stimuli that makes our brain release happy chemicals. This reaction is inbuilt and can be triggered whenever you need it.

[00:08:04] You don't always need the smile to come from outside. Let it come from the inside. And your brain will be just as receptive. Let a soft smile land on your face for a moment. Relax your lower back.

[00:08:33] Let it curl or lengthen. Let yourself be still and supported. And just breathe steadily. Let your mind tune in and look inward to where it's quiet and still.

[00:10:02] As you breathe, I want you to now imagine a flower. Maybe a lily or a lo- Something with wide petals. Whatever you find pretty. Imagine that the flower opens on every inhale.

[00:10:34] As you inhale, the petals open. As you exhale. As you inhale, they open.

[00:11:05] Now, try to hover at that place of stillness between breaths. Even if just for a second. And let the petals linger. Open or close.

[00:11:42] The flower opens for spring as you inhale. It blooms for summer as you hold the breath. It closes for autumn as you exhale. And stays closed for winter as you hold. Breathe.

[00:13:22] Inhale for spring. Imagining warmth traveling up your spine. Hold for summer. Letting warmth envelop you. Let yourself grow sleepy for autumn as you exhale. And enjoy the quiet rest of winter.

[00:13:55] For spring. Imagining warmth your spine. Hold for summer. Let yourself grow sleepy for autumn as you exhale. And enjoy the quiet rest of winter.

[00:14:24] Letting the seasons wash over you.

[00:15:35] Absorb the inspiration of spring. The openness of summer. The relaxation of autumn. And the rest of winter. The petals open.

[00:16:02] The flower through the cycles. On the tides.

[00:16:18] The light.

[00:17:22] At the end of this day. You're preparing for the rest. And introspection of night. You're allowing your body to follow the natural patterns of nature. You're embracing your yin yang.

[00:17:51] You've flourished and expended energy today. You've embodied your yang. It's time to embrace your yin. That means quiet. Introspection. You've liked the skillful space and faith. You've cooked you.

[00:18:27] It's time to be careful. You've created the world of course. You're living on earth. You've studied the world of course. So you've spent the earth on earth. You've spent all our day.

[00:19:02] It's time to be disciplined. Let the sun set. This time of rest and stillness isn't a time of stagnation.

[00:19:30] There's as much goodness and productivity to be found in rest, in the yin, as there is in the yin. Take this opportunity to welcome self-love, to feel cozy, to be optimistic, and settle.

[00:19:59] You've given yourself this time to relax, to look inward, and look after yourself. It's an achievement. It's an act of self-love. Well done. Thank yourself for being here. Let a feeling of warmth fill you up.

[00:20:30] Fill yourself with gratitude that you are here. Remember that you've moved effortlessly through another cycle. Let feelings of benevolence fill you up. And just direct them back towards yourself.

[00:20:57] It's easy to send loving feelings out to others. But we often forget to save any for ourselves. So take that time now. Let yourself feel warm. Let a soothing feeling fill you up.

[00:21:26] This is a space free of judgment. Let yourself feel warm. You're welcome to let go of any burdens. Take off any masks. And just allow yourself to be yourself. Indulge in rest. Enjoy being with yourself.

[00:21:51] when you let your barriers down as you meditate you can be more receptive to ideas feelings and intentions set yourself an intention tonight let yourself identify a positive intention to take with you into sleep frame it as if it is already true

[00:22:21] maybe you choose a quality you need in the upcoming days say you choose competence all you have to do is make it your mantra lacking self-esteem at work say i am successful

[00:22:47] make it whatever pops into your mind whatever resonates with you is your sankalpa repeat your sankalpa to yourself 10 times now as you do imagine yourself stepping down a staircase

[00:23:11] every step down brings you closer to your goal step down say your affirmation step down begin now

[00:23:40] seven been to rest tonight let it become a part of you i want you to hold that intention close to you

[00:24:27] as you move deeper into relaxation i want you to picture the sky now as we move toward stillness imagine your sun beginning to set on the day keep your eyes closed

[00:24:48] but imagine you're gazing out at the sky sun is orange and the sky is becoming a deeper richer

[00:25:03] a perfect imagine the sun's orange glow lighting up your island imagine the warmth kissing your face

[00:25:22] shining across your cheekbones your forehead breath deep in as you let the sensation sink

[00:25:34] into your body look at the bright deep blue of the sky on the brink of sunset let it take away your stress

[00:26:03] let the calm of the color blue take over your body let it relax you further and further just breathe let the blue sky expand

[00:26:37] is descending towards the horizon and a deep orange halo is beginning to shine around it the bottom of the circle

[00:26:52] the sky the light deepens just a touch the halo around the sun begins to expand

[00:27:09] orange smudges stretch out into the sky as you watch the sun sinks lower the streaks

[00:27:33] the sun sinks the sun sinks the sun sinks the sun sinks the sun sinks the sun sinks the sun sinks the sun into the earth the sun still warms your face and your eyelids grow heavier

[00:27:59] with every millimeter the sun sinks they grow heavier pink streaks join the orange ones just over the horizon

[00:28:17] the smudgy dusky pink transitions into apricot orange until you can't detect the meeting point between the two colors overhead a cloud stays perfectly suspended in the still of the evening the fluffy white is

[00:28:46] the sun is tinged with pink now and as you watch the pink takes over creeping over the surface of the cloud until the whole thing glows sunlight is woven into its every wisp the sun inches lower

[00:29:11] your eyes grow heavier the sky is darkening at the edges of your view and inky purple begins to encroach on the blue with every dip of the sun another streak of purple appears

[00:29:34] lilac indigo closer to the horizon the sky has lightened and become pale tinged all over with orange as the sun descends

[00:29:53] it's half hidden by the earth now the glow on your face has become weaker and you feel the slight stir of a warm evening breeze

[00:30:06] blowing over your brow the sky high above your head is darkening still sun descends heavy air the stars start to whisper to you

[00:30:33] and your bed feels more and more inviting the sun is just peeking over the horizon now there's one last glimmer of orange it seems to linger there for a beat or two longer than it should

[00:30:55] as if reluctant to go but then it does and the sky turns pink in farewell deep glowing swaths of pink announce the sun's departure

[00:31:12] and you watch as they slowly fade swallowed up by the blue it sink into you

[00:31:42] let it make each of your limbs grow heavier are you further towards the earth the first stars are beginning to shine now

[00:32:57] there's three of them in a sort of v formation as you look at the sky more begin to appear you focus on a particular spot and soon a star appears you struggle to pinpoint the moment at which it appeared exactly

[00:33:24] it's like it wasn't there one moment and then more stars glow into view the sky grows darker stars grow brighter over there the moon is shining you glimpse it surprised not to have noticed it earlier

[00:33:52] it's round and large hanging heavy in the sky its silver lights glow against your face let it relax you further

[00:34:14] growing more calm and introspective as the moon works its magic you're unaware of the world outside you now there's just you you gaze into a patch of inky black and let the color sink into your mind

[00:34:44] the color of rest cozy comfortable dark that keeps you safe protected

[00:35:09] let the night air overtakes you when you're here with yourself on the brink of rest

[00:36:22] count the stars over