Get Sleepy is a production of Slumber Studios and is made possible thanks to the generous support of our sponsors and premium members. If you'd like to listen, add free and access weekly bonus episodes, extra long stories and our entire back catalogue, you can try out premium free for seven days by following the link in the episode notes. Now a quick word from our sponsors. Hi, my name is Elizabeth. I'm the host of the Sleepy Bookshelf, another sleep inducing podcast from the Slumber Studios network. On the Sleepy Bookshelf you'll find a calming library of some of the best works of fiction and non-fiction ever written, narrated specifically to help you fall asleep. Some fan favourites are Pride and Prejudice, Alice in Wonderland and Anne of Green Gables. Everything is designed with your sleep in mind, so if you're looking for another great way to ease into a restful night's sleep, then just search the Sleepy Bookshelf on your favourite podcast player. I look forward to seeing you there. Hey, it's Andrew. I'm the host of Send Me to Sleep, another sleep inducing podcast from the Slumber Studios network. On Send Me to Sleep you'll find classic stories specially narrated to help your mind relax and drift off into a good night's rest. Some fan favourites are The Secret Garden, Emily of New Moon and The Adventures of Sherlock Holmes. Everything is designed with your sleep in mind, so if you're looking for another great way to ease into a restful night's sleep, then just search Send Me to Sleep on your favourite podcast player. I look forward to seeing you there. Welcome to Get Sleepy, where we listen, we relax, and we get sleepy. I'm your host, Thomas. Thanks for joining us for this bonus episode. If you're yet to do so, please make sure you hit subscribe or follow wherever you listen to Get Sleepy. It'll keep you more updated with our new episodes, and it helps us reach more and more people who need a good night's rest. Tonight we have a lovely simple meditation. It'll help you find peace, calm and relaxation as you allow yourself to drift into sleep. So, go ahead and get comfortable in your bed. Let your body settle in a position that feels just right for you. There's no specific way you need to be in order to practice this meditation. Our only goal is to welcome calm and make space for sleep. So snuggle down and know that you can shift or move at any point as you continue to unwind. Invite your body to be still, just for a little while, as you ease into rest. Whenever you're ready, gently close your eyes. Take a slow, deep breath in through your nose, breathing into your belly, then exhaling through your mouth. Let's do that again. Breathe in slowly, and sigh it out. One more time, inhale, and exhale. You can allow your breathing to return to its natural rhythm now. There's no need to change the way you breathe. No need to try breathing deeply or slowly. Just let it be. Bring a soft awareness to your breath. Simply follow your inhales and exhales for the next few moments as air flows in and back out. Follow the journey of your breath now. Notice where it enters the body, perhaps through the nostrils or the mouth, with a gentle sense of coolness as the air flows in. And then, notice how the air feels slightly warmer as it leaves the body. Follow the inhale, and follow the exhale. Let the breath move at its own pace, and notice the ease of each inhale, the subtle release of each exhale. There's no rush, nothing to control. You're simply aware of your breath, moving in and out, moment by moment. As you lie here, you might notice that thoughts come and go, breaking your awareness of the present moment. But that's completely normal. Know that you don't need to stop these thoughts, but you don't need to hold onto them either. Just notice that they are there, and allow them to move along. There's nothing else you need to do. Let the thoughts be, and then let them drift away. This is your time to rest. Your time to simply be in the present moment, until sleep lulls you in. When you do feel pulled by thoughts or feelings, allow your breath to be your anchor. Each inhale and exhale, helping you return to this moment, to stillness. When you're ready, let your focus on the breath begin to soften, and gently bring your awareness to the top of your head, as we begin to slowly scan down through the body. First, awareness at the crown of your head. Now, notice your forehead. Let it soften, smoothing out any frowning. Let your eyebrows release. The tiny muscles around your eyes completely relax. Allow your cheeks to soften, and ensure your jaw is unclenched. You can leave a little space between your teeth, and let your tongue simply rest in your mouth. There's nothing left to say. Your entire face is at ease. Move your awareness to your whole head, lying on the surface beneath. Feel it drop back deeper into your pillow. Your head is totally supported, held comfortably. Allow your neck to soften. The back of your neck, the sides, and the front. Allow your throat to feel open. It's moving now to your shoulders. Let them drop, even just a little. Allow gravity to take over. Let go of effort from the day. Let go of holding. Now, notice your arms. Feel the weight of your upper arms. Your elbows. Your forearms. Wrists. And hands. Let your fingers soften and curl naturally. No tension needed. Allow your arms to grow heavier and heavier. With every breath, letting them release a little more. Bring your attention to your chest. Feel it rise and fall with your breath. Just notice how your breath moves with your body. Let's invite your awareness to fall at the centre of your chest for a moment. Your heart space. You might use this time to acknowledge something that you're grateful for today. It doesn't need to be big. It might simply be that you are grateful for this quiet moment. This chance to rest. Just one quiet moment of gratitude. Then we'll continue. When you're ready, let your awareness move downward again. As it flows down to your ribcage, notice how that movement of breath continues here. Feel the gentle opening and release of your ribcage as you breathe. Allow your belly to be soft as the breath moves down to this space with every inhale. Notice how the belly falls as you exhale. No effort needed. Just your breath moving easily in and out of the body. Rise and fall. Rise and fall. Now, bring your awareness to your upper back. The middle of your back. And lower back. Let your whole back grow heavier as if it's melting into the back. Allow your entire upper body to let go completely. Moving your awareness to your hips now. Notice the way they rest on the bed and let them sink a little deeper. Welcome softness and let the muscles around your hips release. Release your glutes and let your pelvis feel held. Moving to your thighs. Let them be heavy. Feel that heaviness in your knees. Then your shins and your calves. Let all parts of your legs soften and rest. No tension. No tightness. Only ease. Your ankles and your feet release now. The soles soften. The heels and toes rest. Expand your awareness now to your whole body. Lying here. Calm and restful. Loaded and surrounded by peace. Your whole body is right here in this moment of calm and on the brink of sleep. There's nothing more to do. No thoughts to trace. You are here resting in this moment and that is enough. You may notice how your body rests more softly compared to when you first settled into bed. How all parts of your body are softer now. Inside and outside. Seen and unseen. The very edges of you are soft and dissolving into the realm of sleep. You may be aware of how your breath moves with a little more ease now. The movement of your body with your breath may be barely noticeable. The sound of your breath perhaps inaudible now as you drift. It might be that your mind has grown quieter. Perhaps there's more space between thoughts. Thoughts that are becoming further and further away. Perhaps the only thoughts that exist now are those of deep rest. These are all signs that you are on your way. That you're moving closer to sleep. Unwinding. Completely letting go. The body has done enough today. The mind has done enough too. The breath asks nothing of you. You've arrived at the edge of sleep. This moment doesn't need anything from you. Not your effort. Not your attention. Not even your awareness. All that is left is stillness. Let everything be quiet here. Let everything fade. Whether sleep is close or still to come, you are exactly where you need to be. Thank you for listening. I wish you a good night.
