Sleep Meditation (3 Hours): The Stairway to Sleep Meditation for Women

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Rest now,

And breathe into the night.

PAUSE…

Feel the waves of air,

Move through your body.

Ebbing,

And flowing.

Soothing,

And relaxing,

And slowing you down. 

LONG PAUSE…

Feel the warmth of your feet,

And with your attention on them,

See if you can imagine yourself taking one small step,

And then another,

Until you’re walking forward slowly,

And deliberately.

PAUSE…

Your body is relaxed,

And fluid as you move. 

Your shoulders are soft and lowered.

Your eyes are heavy,

Your belly is soft,

And your breathing is slow.

PAUSE…

Your walking brings you to the top of a staircase.

The ground is warm, 

And the air around you is quiet and calm.

Feel your body gently pull you forward,

As your foot reaches down to find the first step.

PAUSE…

Breathe deeply here,

Fully into your lungs,

Letting the fresh air cleanse you.

LONG PAUSE…

Softer now,

Your foot slowly descends onto the second step.

And as it touches down, 

You can feel all those plans, 

All those things your mind has been trying to organize, 

Detach, 

Travel down your body,

And release into the ground. 

As you just breathe…

LONG PAUSE…

Your foot gently reaches down for the third step,

And as it finds its hold, 

Notice all those worries gather.

All of the stresses you’ve been holding,

All of the anxieties that have been building.

Watch them gather within you,

And fall to the ground, 

With every single exhale. 

LONG PAUSE…

Your body is soft,

Open, 

And deeply relaxed, 

As you descend onto the fourth step of the staircase. 

PAUSE…

Notice the emotions swirling inside of you.

The excitement,

The heaviness.

All those waves of hope, 

Doubt, 

Fear,

And joy. 

PAUSE…

Let your slow breathing corral them, 

Embrace them, 

And let them go,

With every breath out. 

LONG PAUSE…

As your foot leans down to touch the fifth step, 

You notice your mind is clear,

Your back is relaxed,

Your fingers and toes hum lightly with warmth,

And your cheeks are soft. 

PAUSE…

Take a big deep breath here,

Filling up with fresh air, 

And letting your exhale calm you even more. 

LONG PAUSE…

You continue onto the sixth step, 

Feeling as though you’re gently gliding down the stairs,

And deep into the comfort of the night. 

PAUSE…

Feel your neck soften, 

Your arms melt,

And your chest open. 

LONG PAUSE…

The seventh step welcomes you,

Into the open arms of the night.

She embraces you,

And fills your open heart with love. 

LONG PAUSE…

Ease down onto step eight.

Lightly.

Feel yourself melt a little further,

And float a little easier. 

LONG PAUSE…

As your foot finds step number nine, 

You feel the waves of total peace wash over you.

Gratitude for what has been,

Acceptance for what is,

And openness for what’s to come. 

PAUSE…

Your arms and legs are heavy,

Your chest and belly are open and soft,

Your mind is spacious and clear.

LONG PAUSE…

As you descend onto your tenth and final step, 

You feel the warm light of your soul radiate.

You are one with this moment.

One with yourself. 

One with the universe. 

PAUSE…

You are the night.

You are the stars. 

You are love.

You are calm. 

PAUSE…

Rest now, dear one.

And trust in the night. 

Surrender to her and her wisdom.

PAUSE…

Here you are replenished. 

Here you are healed. 

So you can return to the morning whole, 

And you,

Once again. 

Namaste, Beautiful.


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