How to fall asleep in 15 min: A simple guided sleep meditation

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Quickly fall into a deep and restful sleep
with this practical relaxation routine. Begin by preparing yourself for sleep. Position yourself in a warm and comfortable
environment. Lying flat on your back with your arms by your sides. Now you’re comfortable, let’s start to
focus on your breathing. Take a deep breath, in through your nose…
and out through your mouth. In through your nose… out through your mouth. Breathe in, feeling your chest rise… breathe
out, feeling it fall back relaxed. Breathe in… and out… In… out…. If you mind wanders onto other things… Slowly guide your attention back to your breathing. Feel the air flow in… and out… In… and out… Start to slow your breathing even further. Take a long, deep breath in… hold… and
slowly breathe out, sinking deeper into the bed. Deep breath in… hold… and softly breathe
out as you relax into sleep Breathe in… hold… out… relax… To descend into a deep sleep, focus on relaxing
your muscles one by one. For each area of your body you focus on, let
go of any tension that you may hold in your joints… or your muscles…. Don’t worry if your mind begins to wander…
just gently draw your attention back to my voice and relaxing the tension in your body. Begin by focusing on your toes. Breathe in, feeling the clean air flow into
your toes… and out, as they relax… Breathe in… and out, as any last tension
leaves your toes… Bring your focus on your feet. Breathe in… and with your breath out…
relax… In… focusing on your feet… and out…
feeling your muscles release and sink deeper… Sense your to your ankles… Deep breath in… and out… Draw your mind to your calves… Breathe in, feeling your muscles lighten…
and out, as they sink deeper still into your bed… In… and out… Now bring your focus to your knees… With each breath out feel your joints relax…
and any pressure around your knees dissolve… Deep breath in… slow breath out… Focus on your thighs, pelvis and hips… Take a long slow breath deep into your muscles
and joints… and out, feeling your tendons loosening and muscles easing… Breathe in… and out… Take a moment to observe your body from your
hips down… make note of any tension that might still be there and continue to breathe
at your own pace as it gently dissolves away… Draw your focus to your lower back and stomach… Slowly breathe in… and breathe out… Feel your muscles loosen… your spine gently
sinking into the bed… and relax right across your stomach In… and out… Centre your focus on your ribs and chest… Take a deep breath in… and as you breathe
out, let your ribs sink deep into the bed… Feel your chest rise and fall with ease…
as you continue to breathe deeply as you drift off into a deep restful sleep… Slowly move your focus to your fingers and
hands… Let them fall to a natural, relaxed state… Take a deep breath in… and out… Releasing any tension around your knuckles…
and allowing your palms to rest effortlessly… If your thoughts start to wonder just gently
guide your attention back to your hands, your breathing and my voice… Deep breath in… and out… Moving to your forearms and your elbows… Breathe in… and out… Feel your wrists and elbow joints… gently
relax as you breathe sinking deeper still into your bed… In… and out… Focus on your upper arms and shoulders… Feel the muscles loosen and your arms become
weightless within the joints… Breathe in… and out feel yourself moving
closer to a deep relaxing sleep… Focus on your neck and collarbone… In… and out… Visualise your collarbone drawing outwards… Feel the pillow rise to meet your neck…
your head is gently supported… Breathing in… and out…. Flow up to the back of your head and your
scalp… and continue breathing, slowly and deeply… Feel the air flow in and your chest rise…
as you breathe out, feel any tension around your scalp completely melt away… Sense your jaw, cheeks and nose… Allow your jaw soften… and your face relax… Breathe in… and out… Lastly become aware of any tension around
your eyes… Let your eyeballs relax… and any tension
around the eye sockets release… Breathe in… and out… Take your time to observe your body… making
note of any tension that might still be there and continue to breathe as it dissolves away… With your body completely relaxed your now
ready to drift into a deep and fulfilling sleep… Set a gentle, focused rhythm for your breathing
and follow it down into a relaxing sleep as a sense of weightlessness overcomes your body… Take a long breath in… And hold… Long breath out… Long breath in… And hold… Long breath out… Long breath in… And hold… Long breath out… Long breath in… And hold… Long breath out… Continue this rhythm
as you drifting softly into a deep, peaceful
sleep…

 

12 Responses

  1. ꧁ LOving sOUL ꧂

    April 7, 2019 4:46 am

    Is this a new channel? I only see one vid. Soothing sleep meditations are very much needed! 💗🌛

    Reply
  2. olive s

    June 26, 2019 2:31 pm

    Why u deleted the old video. upload that old full 30 mins video.. The end music for 15 mins was helping me to get sleep.. This video is short.

    Reply
  3. Nina

    June 28, 2019 8:41 pm

    I hate this. I just cant breath out from my mouth. It gives me a shitty feeling, takes to much energy, so i cant find the rest.

    Reply
  4. LilyTDH

    August 2, 2019 3:51 am

    It worked great until i came to stomach and lowet back, i had the sudden urge to move and breathing didnt work. So i mived my entire body

    Reply

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