20min deep meditation

This is a guided deep sleep meditation that can be done for 5, 15, or 20 minutes. The meditation begins by getting comfortable in bed and setting up a relaxing environment. The focus is on deep breathing and letting go of thoughts and tension in the body. The meditation guides you through relaxing each part of your body, from your feet to your head. The goal is to achieve a sense of heaviness and relaxation, leading to a restful sleep. Welcome to this five-minute deep sleep meditation. Welcome to this 15-minute deep sleep meditation. Welcome to this 20-minute deep sleep meditation. Start by lying down comfortably on your bed. Get yourself super comfortable and ready to go to sleep. Set yourself up with blankets, a low light or lights turned off. Your pillows gently tucked underneath you. Let your feet fall apart naturally. Your arms laying by your sides. And whenever you're ready, just gently close your eyes. Try to breathe as deep as you can through your nose. And exhale slowly through your mouth. Notice the way the ribs expand as you inhale. And soften as you exhale. Deep inhalation. And deep exhalation. Deep inhalation. And deep exhalation. Feeling the sense of letting go. Noticing a wave of relaxation throughout your whole body. Your mind may be spinning with thoughts. Just allow it to come back to the breath. Allow your chest to relax. And breathing with the awareness of your heart. Just feeling your heart slowing down. Becoming quiet. Set your attention to a feeling of just being. Nothing you need to do. Nothing you need to know or want or get. Just being here. Notice how your body spreads like water. Feel how within this body of water, there is a rhythm. A tide. Waves of respiration flowing. Each time a thought or emotion arises, just acknowledge it and allow it to pass like sounds floating in the sky. Take a moment to scan your whole body. Noticing any areas of tension or tightness. Thinking of where you physically hold stress in the body. And as you inhale, bring a little bit of kindness to yourself. Breathing in kindness and breathing out softness. Breathing in kindness and breathing out softness. Let's start by breathing into both feet. Feeling a sense of heaviness through the legs. Starting with the toes. The heels. The ankles. The tops of the feet. Just feeling into the sensations here. As you breathe into that space, just allowing your feet to relax, soften and melt into your bed. Now moving your focus up to your legs. Breathing in to your shins, your calves, your kneecaps, your upper legs, your thighs. Just allowing your breath to soften them and release any tension. With each breath you take, you become more and more relaxed. Feel the weight of your glutes, your pelvis, your hips. Feel the ground rising up to support you as you allow your soft relaxing breath to soften that area. Now breathe into your navel, your lower back, your upper back. Taking special care around the back which holds a lot of our daily stress. And if you're experiencing any tightness in the back, just breathe into that area. And with the exhale, just let go of any tension. Letting any stress dissolve as you sink fully into the mattress beneath you. Breathing calm, soothing energy to your stomach, your ribs, your chest. As you inhale deeply, just feeling your chest open and expand. And as you exhale, just let all the tension float away. Now shift your awareness to your neck and shoulders. Notice if there is any tightness or tension in that area. And if so, just breathe in calm energy into that area. And as you exhale, just feeling all the muscles soften and sink into your bed. Now drawing attention through the length of your arms and hands. Breathing calming energy to your upper arms, your elbows, your wrists. And on the exhalation, just feel any tension drain through your hands and fingers. Letting them soften, becoming heavy. Letting gravity support them. And as you exhale, just letting all the tension float away. Bring your gentle healing breath to your face, relaxing any tension or tightness there. Breathing soothing energy to your eyebrows, your eyes, your eyelids, cheeks, jaw, lips. Your whole face is becoming smooth and relaxed. Allow your head to feel heavy, sinking into the pillow, letting go and surrendering its weight to the support beneath you. Feel your body still, quiet and at peace, allowing any remaining tension to dissolve. Bring your attention to a sensation of heaviness, welcoming the sensation of heaviness. And some or all parts of your body. And now bringing your attention to a sense of lightness or weightlessness in some or all parts of your body. Going back and forth, returning to the sensation of heaviness and going back to a sensation of weightlessness. Dissolving into weightlessness. Breathing in, relaxing the body. And breathing out, letting go. Breathing in, relaxing the body. And breathing out, letting go. All is well. There is nothing to hold on to now. Relish this time of rest. Sink into this blissful, sublime, deep, restful sleep that you so deserve. Let your eyes roll back. I leave you now. Have a good night.