Full-Body Relaxation and Guided Breathing Meditation | for Bone Deep Sleep - Rest and Restore
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- čas přidán 25. 01. 2021
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In this meditation we’ll be using breathing to trigger the parasympathetic nervous system (rest and repair mode) helping your body to get a proper night’s rest.
Ingrained muscle tension and shallow breathing habits can prevent your body from fully switching off from a nervous system 'stress response'. This has an impact on virtually every system in the body.
By taking the time to release muscle tension, breathe deeply before sleep you’re helping your body restore -- by providing the internal conditions your body needs for a healthy immune system, digestive system, helping to regulate blood pressure, blood sugar levels as well as support the repair and function of every organ and system in the body.
What if you meditate and you still can’t sleep!?...
Even if you don’t find that you’re able to get as much sleep as you’d like, simply by meditating you’re changing your inner chemistry in the form of hormones and neurotransmitters…
Less sleep in repair mode can leave you feeling more rested than lots of sleep in stress mode!
So if you suffer from insomnia relax, knowing you’re doing something great for your body simply by meditating, from your skin to your bones and everything in between.
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breathing during the meditation.....
During the meditation for a few minutes we'll be pausing between breaths. This is one of the ways you can most effectively influence your nervous system. The key here is not to hold your breath so long that it feels awkward, uncomfortable or makes you feel anxious. Just let the breath naturally pause, gently extend the natural rest between breaths.
The more relaxed you are the more natural this will feel, if it feels strange at first don't worry at all, you can micro-pause for a very short time and you might find if you repeat the meditation the pauses become natural longer and feel more natural. The pauses between breaths don't have to be long to have a hugely positive effect on your body. So let the breath rest for as long as feels comfortable and natural.
We'll also be doing some deep breathing. If you struggle to breathe deeply, just breathe as deeply as feels comfortable for you and don't worry if you're doing it right or wrong.
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Here are some breathing meditations great for daily practice:
• Daily Meditations
These are really nurturing practices for deep rest and relaxation:
• Meditations for Deep R...
You can find more sleep meditations for deep rest here:
• Sleep Meditations
Wishing you lots of sleep and deep rest!
Longer Version
You can find a longer version of this meditation on Patreon:
www.patreon.com/posts/bone-de...
Thanks for watching. Comments and feedback are so welcome.
Subscribe for more videos.
Vocal and original music by Caroline McCready
Copyright 2021, all rights reserved
(it is illegal to copy or use any part of the audio from this video)
Video licensed by iStock - Hudba
This is a meditation to help you release stress and wake up rested. If the stress of recent times has been affecting your sleep I hope this helps. I hope you're all safe and well. Xx
Ja 👍🏻👍🏻 und dann
I wish you were still posting videos - this is my favorite ❤️
❤
You’re an angel, thanks for all you do. QUEEN
Hi
After several hundred times enjoying this meditation i think it's about time i gave back a little. Thank you so much. This meditation started it all for me.
That’s so incredibly kind of you, thank you Robert! I’m very happy you enjoy the meditation and get lots of use out of it.
That is so wonderful❤️
💕
I’ve spent like no joke about 20 minutes clicking on different videos to try to find a “good one” and ended up finding a gem ❤ your voice is calming and your accent is so nice
That makes me happy to hear, I’m very glad you enjoy it 💛
This actually works!
No dozy exaggerated overemphasised voice overs... and cliches “yoooou are walking down a staircase to a beautiful garrrrrdennnnnn!!! gooooooo oooooooonnnnnnnnn take another step DOOOOOWWWWWWWWWWWNNNNNNNNNNNN!!!!!!!!” So irritating you want to throw the iPad out the window!
Just a clear calm voice that gradually takes you down, gradually, gradually relaxing you... excellent
I'm so glad to hear this works for you Mark and that you didn't have to throw your iPad out of the window :)
😂 You commented two years ago, but I know Exactly what you are saying. Ugh .
🤣The Honest Guys guided meditation
Whoever is reading this, I hope you realize how amazing you are, you are one of a kind! Things are only gonna get better from here! ❤️❤️
Thank You!!! Def NEEDED to see this! Big Hugs! 🤗🤗🤗
Me too! I’m world weary and suffering from severe health problems. This warmed my soul. Thank you ❤️x
This meditation helps me so much. I am a terrible sleeper, I wake at midnight or two and it’s usually from a nightmare that I wake…and then I found this calming person. Great relaxing voice, huge, calming gaps in the delivery of the script so you can actually relax gently and enjoy the feeling that you’re relaxing. So many meditations are like calisthenics in their delivery that you don’t get the time to meditate before you’re off to the next command to flip over, breathe, imagine this garden retreat, look at the sunset and bam there’s dew in the lawn and bam breathe deeply that’s enough look at the white light okay enough healing light, on to the next task.
Caroline takes her time and at about one quarter of the way through the meditation, I must fall asleep. I wake up six or eight hours later, well rested, wondering about the magic that got me to actually sleep. I’ve been working on two to four hours a night and being a zombie for decades and Caroline has me sleeping for six hours straight. Sometimes eight! It’s incredible.
That’s wonderful to hear @snowa57 I’m so happy it helps
If you're struggling with deep relaxation and letting go in your mind and body then keep going with deep meditations like this and it will become so much easier over time. Give your mind and body a chance to relax and let go 💖🙏🏼💖
Listening to this makes me feel enthralled from within. Love from Planet Ayurveda
After long years suffering from sleeping problem, i finally beat my insomnia by listening to guide meditation like this or listening to relaxing rain sounds. It does really help to let go the storm in my head.
How many of you fall into deep sleep after listening to this guide meditation and soothing sounds?
I have been using this video on nights when I can’t fall asleep and have referred this to friends also. Many thanks, Caroline. It’s the focus on breathing that finally puts me to sleep.
I'm really glad this meditation works for you Cathie, you're so welcome.
Wow! My belly hasn't relaxed like that in years.Thaaank you!
You're very welcome Noah, I'm so glad to hear that :)
I’ve listened to this so many times that my body just knows to pass out the second you start talking. Love all of your meditations but this one takes me to that deep sleep where when you wake up you forget what year it is. Thanks a ton.
That’s wonderful to hear, I’m so happy it works so well for you, thank you so much for letting me know
Sane here. As soon as Caroline starts to talk, my body knows right it's time to relax and sleep.
I think it's the best meditation I have listened to.
Guys this was extreamly helpful to me last night! Good morning everyone!
yes beautiful session..
So last night after channel flicking through umpteen sleep videos to no avail ... feeling more and more desperate and frantic ... I came across this video.
Not only did I not want to throw my phone across the room as I had with the other dingbat videos and their stupid voices and long winded clever words that added to my annoyance ... I actually found myself unwinding. Bonus.
Yes I had to listen to it twice (clearly I was a bit wound up) but I actually fell asleep before it finished on the second round.
Now, this chick is my favourite put me to sleep gal.
I hope it helps others too. X
Lol, I'm very happy the meditation worked for you and I'm glad to hear I saved your ears from dingbats and your phone screen from destruction!
@@carolinemccready Bahaha 🤣🤣
You have the best hypnogogic (and safe) voice.
Maybe consider becoming a QHHT practitioner. Dibbs on being your first client. 🌷
Fell asleep so easily last night because of this meditation, woke up feeling happy
I badly needed a nap, so I said I'd give this a shot! I don't even know when I fell asleep, but I just woke and feel so much better! So thank you ❤
Oh my god I didn't knew I'm going to relax this much....I don't have insomnia but from a few days I wasn't able to sleep comfortably in one position for more than 30min...but last night I don't remember falling asleep 🌼🌼🌼....it was damn deep sleep for around 8 hours and I feel so restored now❤❤❤❤❤❤❤❤ thanks for this amazing video
That's so wonderful to hear, I'm very happy it was helpful. You're so welcome
I just love your meditations. They are the only ones that work for me. A huge thank you for sharing them 🙏
I'm really glad they work well for you Steve, you're so welcome
I listened to this when I really needed to slow down in exam season - the stress gets so bad that I often feel ill, but this video allowed me to briefly escape it and feel less panicked about my exams. Thank you so much for your help.
You’re welcome, I’m so glad it helped Callum, best of luck with your results!
1:17 Thank you so much for sharing this video, very helpful.
Thankyou. This is the best meditation that i have listened to. I listen to it while i can't get to sleep when i am ill. Or i just can't switch off. And it always help.
So thank you.😊😊😊
I'm very happy to hear that Julie and so glad it helps, you're very welcome
I stumbled upon this almost a year ago and have been looking for it ever since. Thank you for the peace this gives the body. I wake up sore from the deep breathing- and that tells me I’m not breathing deep enough during the day. Thank you thank you.
I just want to say THANKYOU. Being a depression sufferer and being hyper anxious, your vids have helped know end. I now look forward to going to bed so I can be guided by you instead of going through the usual "head miles " God bless you 🙏☮❣
You're very welcome, I'm so glad to know they're helping Ellen, thank you for letting me know and wishing you lots of lovely sleep!
Me too and I learned I can do this in the afternoon too. What a blessing
@@canadianfamilyEph3-20 absolutely ☮✝️
Like two mins of the video passed and my mum told me I was sleeping already
Your like a hypnotist you put me to sleep every night and I get up well rested
Thanks so much
I'm so happy to hear that Nusula, you're so welcome!
@@carolinemccready Hi Caroline that was my 9 old daughter that wrote that even though I feel the same but she was the brave one to write it . X
@@nusulalunkuse aw that's so lovely know, thank you both of you for getting it touch. I hope the meditations continue to help! Zzzzz Xx
WOW!!! LOVED this! I felt so deep into my bones, muscles, etc...I am in process of recovering from Long-COVID (over 7 months) and your descriptions are EXACTLY what I have been addressing! I feel so fortunate to have found deep bone meditation! Cheers to my health and GRATEFUL for your work!!
I’m so happy to hear it’s helpful Janet. I’m sending you well wishes
Hi, I have just finished listening to this meditation, whilst having a bubble bath and candles. This has helped me with my chronic wide spread pain throughout my body, as well as not being able to sleep, this will made me feel relaxed, to a point, where I can do a little bit of physio therapy that I was given to me by my doctor. It also helped me to Carm my stress levels so I hopefully I shouldn't have a epileptic fit, even though I have taken my medication.
So I would like to say thank you for your support and time everytime you make these recordings 💞💞💞💕
That's so wonderful to hear Jojo, I'm so glad the videos have been helping with the pain. You're so welcome and thanks for letting me know, it means so much. I hope the videos continue to help
wow this is beautiful
This worked great for relaxing! Didn't help me fall asleep at all, but I guess one can't have everything. Would still recommend for those seeking relaxation.
My goodness,thank you so much for this wonderful, powerful rest and sleep meditation. I hardly ever yawn but I started yawning and yawning and yawning and yawning and boom - I was fast asleep within an hour, which is amazing for me as I have severe insomnia. I am now a Subscriber. Honestly, I feel very calm and relaxed this morning after such a good night’s sleep🥱💖Zzz ☮️😘❣️
That's so wonderful to hear Leah! A big warm welcome to the channel and I hope the videos continue to help!
I find I a, very picky when I try meditation. The voice has to be right, if not I cannot listen fully, you have the most wonderful and calming voice. 🙏 Thank you!
That's wonderful to hear Diane I'm very glad the meditations are a good fit for you!
This helped my 5- year-old fall asleep. Thank you.
I’m very happy to hear that Joy, you’re so welcome
I am so HAPPY I found your channel. I incurred a foot injury that left me with a double foot fracture and I also have struggled with insomnia on and off most of my life. SO this meditation along with many others on your channel are truly a gift to my healing journey right now. Thank you for your gracious offerings. Namaste
I'm so happy the meditations are helping you Piera, that's wonderful to hear, thanks for letting me know. You're so welcome
I hope everyone has a nice sleep, and knows they are a wonderful human!
Thank you! You too friend!
Thank you so much for making these relaxation videos. I have something called cyclic vomiting syndrome. Along with many other issues. And anxiety. This is the one that helps pull me out of my anxiety spiral❤
Woke up at 430 ugh listened to this and knocked me out til 630. Thank you!!!❤️❤️
Also what’s great there was no ad at the end blasting me awake
this is increddible!
I have used many like this over the last few months but I keep coming back to this one as in such a short space of time it actually gets me to sleep. Thank you Caroline
I'm so glad it helps @LeeC 2030. That's lovely to hear and you're so welcome
It’s wild to me I’ve passed out to this video EVERY night for the last two weeks and I can’t even make it 5 minutes in, this video does WONDERS! THANK YOU!❤️555❤️
It makes me so happy to hear this, you’re so welcome
I love the way Caroline says the word body:+).
I have horrible maintenance insomnia...ive trued every video on youtube nothing helps but a friend of mine said this video helped wish me luck
I really hope it helped Dom! Wishing you luck (retrospectively!!)
I recently started using this. I love your voice. Anyway I used it for a nap (I ♥️ naps) and I slept for four hours. Oops 😂 I use it al night as well
I'm so glad to hear that @Imanurse, it sounds like you definitely needed the 4 hours, wishing you lots more lovely sleep from the meditation and so glad it's helpful
Thank you. I use this to take a 20 min power nap during the day.
You're so welcome Jody, I'm glad to hear it works for your afternoon power naps
This is amazing - really made me heavy and tired. Lovely.
I use the Bone Deep meditation you released recently often and patiently waited for the sleep version. It was well worth the wait. I have been using your longer version sleep meditations also. I must confess I think yours are miles above the rest. I go to sleep easily and wake up feeling incredibly rested. Thank you.
I'm glad to hear it was worth the wait @LalaCat D! It makes me so happy to hear that the sleep meditations are helping you to get proper rest. You're so welcome and thank you for such lovely feedback.
I love that you have additional sleep tips in the description. Super helpful!
I'm so glad it's helpful @Linds
Thank you. On so many levels , this is a really nice piece of work.
You're very welcome Bill, I'm so glad you enjoy it
Wow, my new favorite! Clears all of the chatter and worry bouncing around in my brain. Count me in as a new subscriber. ❤️
I'm happy to hear that @channelaeg, thanks for subscribing and welcome
Thank you Caroline for this gentle session. I used for an afternoon nap and woke up calm and refreshed.
All the best!
LOVE LOVE LOVE !! Thank you for doing this video ,❤️ your softly smooth beautiful voices..sure helped a lot of us well rest 🙏 great job...
Thank you Julie, I'm so happy to hear it's helping and you're so welcome.
I love this meditation
Thank you so much for sharing this beautiful session, just listened to it and released a lot of tension.
I'm very happy to hear that Rita, you're so welcome
I love your sleep meditation videos they've helped me so much since last year. Your voice is so calming and magical ✨️ Thank u so much 💗
Thank you so much Kiara 💛 I’m so glad the meditations have been helping
I fell asleep so quickly last night. Actually I slept till 3 pm today. Thank you!
I'm so glad to hear that Julie, it sounds like you were on catch up! Very happy to hear it works for you, you're so welcome.
New subscriber. I just discovered this video and your channel a few days ago, and this meditation has been amazing for me . I've had more restful sleep sessions and improved my sleeping posture with the deep bone breathing.
God bless.
Hi Brian, a big welcome to the channel and thanks for subscribing. I'm so glad to hear you've been finding the meditation helpful, that's wonderful to hear it's been helping you get better sleep. I hope you continue to find the meditations helpful and wishing you lots of lovely sleep! :)
I like this, fix one’s sleep and all other problems lessen
My god I have tried a lot of meditation but this one but me diffrent last night, 30mins before I was all over the bed, moving.. distraction. In the 20minute I had my eyes closed and started to see the most beautiful visuals I had done while meditating without any medicine. Absolutely changing and can’t wait to go above and beyond in my next session tonight, had a eye opening watering whopping 8hour sleep without any intrusion. Very rare sight I don’t wake up X1 in the middle of the night.
Thank you again your beautiful sole.
That’s so wonderful to hear, you’re so welcome
This is the second meditation video I have used of yours and WOW it’s incredible, by far the lightest and most a peace I have felt compared to any other meditation I have done. Thank you so much ❤
That's great to hear Charlotte, you're so welcome
Thank you for this relaxing meditation. I feel light and totally relaxed. it is wonderful. 💖🙏💥
I’m so good at sleeping
....that I can do it with my eyes closed.
I'm so bad at sleeping that I can't even do it with my eyes closed! Hence, the sleep meditation.
I fall asleep in minutes! Your voice is so incredibly soothing🙌🏻
I'm so happy to hear that Brooke
Hi Caroline, thank you with all my heart for making this. ❤ I do have trouble getting to sleep as i have disturbing images.😢 Thank you once again for your smooth calming voice.
You're so welcome Steve, I'm really glad it helps.
@@carolinemccready Oh yes indeed Caroline. I loved the way you described inhaling, filling my tummy with air 🤗but instead of exhaling a slow thin silk thread I exhale gently and slowly as i was blowing soft delicate bubbles.
Looking forward to tonight. As your soft voice guides me into calm safe place where no bad people can enter. 🤗❤
@@stevemayers6194 your bubble technique sounds great. I'm so glad to hear that
@Tristen Krakie wishing you have lots and lots of undisturbed nights. I used to dread bed time as that when the demons came out for me. Im 58 and became scared of the dark😥 I tried sleeping tablets but the mind is so strong. So I started listening to meditation so I can feel protected in my happy safe place. I have listened to so many, and can honestly say Caroline McCready's meditation is far the best. 🤗❤
Gets me every time. ❤
I love this video, and your voice. Thank you for making these videos, they help me fall asleep fast.
I'm so glad @Sharat, I'm very happy to hear that they work to help you fall asleep quickly
This seems like a pretty good meditation, but not for if you are sick haha. I'm just trying to take a nap, but focusing on the breath when I am this congested is doing me no favors 😂.
I hope you feel better soon Sarah! If you come back to the meditation when you're less congested at any time, I hope you enjoy it and find it helpful
I was actually gonna make a comment about doing it while being sick 😂 I took my second dose of antibiotics....still have a bit to go. I will definitely be making more nights (and naptime lol) of listening. The parts where it reminds to relax the jaw and shoulders have been a huge help tonight. I hope you're feeling better! 🤗🤗🤗
So soothing with movement and your voice.
Can’t wait to try ! Need help with anxiety and sleep xxxx
Ty for this. W/chronic pain the bone deep title made me click on this right away. Very comforting & relaxing.
I'm really glad to hear it's helpful Jody, you're very welcome
My favorite meditation video by far! Yes even tough guys like to meditate. Keep up the great work, and thank you!
I'm so glad to hear it's a favourite for you Jason, you're so welcome
Thank you Caroline, great start of the day ❤
You’re so welcome @alanavandee
Another great video. Keep up the fantastic work
First time listening to it last night and i was lights out after 5 mins thank you so much for this awesome soothing video you're amazing ❤️❤️❤️❤️❤️🧸🧸🧸🧸
That’s brilliant to hear, so glad it helped. You’re very welcome ❤️
I've been hooked on listening to CZcams to fall asleep. This meditation really worked for me, and I feel good this morning! Thank you! 🤗
That’s great to hear Susan, very glad it’s helpful, you’re so welcome
Try the English Sisters sometime...they do a great dual induction sleep video that works like a charm!
Thank you for this, it really calms me down! 💕
Instant sub after hearing your voice. So soothing
I'm so glad to hear that Jan, welcome and thanks for subscribing
Thank you Caroline I needed this tonight. - Blessings
You're very welcome Lindsay, I hope it was helpful
Same here Lindsay 💖
Your voice is so calming!
I'm so glad @ideapatch
This has helped my back and neck pain so much, thank you!!!!
That's so wonderful to hear Liz
A deep restful was what I badly needed heading into what is likely to be a long stressful day. I feel like I'm ready to tackle this day. Thank you!
I’m so glad it was helpful Karen. You’re very welcome
Mediation can be difficult sometimes, especially when your heart rate is up and your mind is racing. I've learned very quickly that focusing on your breathing as hard as you possibly can, creates a mind-body connection that relaxes you in minutes. Stick with it! It may not seem to be working the first couple minutes but keep trying :)
Thanks i needed a reminder of that
I was asleep within minutes, exactly what I needed!
I'm very happy to hear it helped you fall asleep quickly!
I have used this 2 nights now with my special needs autistic severely delayed so
I was told by his care staff he had not sleep hardly at all over several days. With a change in staff that he was not expecting it had thrown him for a loop. Friday and today Monday I had put this on as I working with him to see what the issue is. Friday he slept 5 hours straight and tonight he is sound asleep within minutes.
I can't tell you how happy I am to hear that Daniel. I'm so glad it's helped and I hope the meditations continue to do so. Sending my best to you and your family.
All ur meditations are brilliant they all work very wel for me at night they get me to sleep I love them thank u so much
I’m very happy they work well for you, you’re so welcome
Caroline, I just absolutely, completely, totally love you!
Thank you❤
I have what I suspect is an undiagnosed insomnia--I can't fall asleep and then when I wake up several times a night, I can't fall back asleep. Only listened to this video twice and not even all the way through, and I am pleased to say that I slept nearly all night through--11-5:30 which for me is a BIG deal. Thank you so much!
I'm very glad it helped you get a full nights sleep Julia, you’re so welcome
Absolutely brilliant👍
Thank you Caroline, very relaxing!
I'm glad to hear that Julian, you're very welcome.
Thank you for this relief
This is my "GO TO" video if I "absolutely" need to relax. Caroline is a master at this type of meditation. Try it, you'll see.😌
UPDATE: This is still the best even after trying hundreds of others.
You are incredible. I love the vivid descriptions.
i'm loving this so thank you so much ❤
Thank you for this - needed restful breathing.
You're welcome @Canadian Family, I'm so glad it's helpful
Beautiful guided meditation! Thank you for helping me to relax.
Amazing like always 🎉😊🌻
this is excellent for helping me wind down
I'm glad to hear that James
Beautiful meditation 🙌✨ Thank you!
You're so welcome Christina
Thank caroline again and again
You're very welcome William
just wanna say, ive been always listening to your med videos since 1 year ago, every night before i go to sleep
I'm so happy to hear that, thank you for letting me know.
@@carolinemccready it's hardly for me to sleep without hearing to any of your meditations.
Thank you for this meditation! It really helps💜
You're so welcome Debbie, I'm very happy to hear that
i have a hard time falling asleep other than in the bed and especially until it's dark out. i decided i would finally stop talking and just do it and get back into yoga and guided meditations. I did a yoga video, 2 body relaxation videos, and then i clicked on this one and i guess i was asleep within like seconds cause all i remember is laying there about to get up and then i wake up 2 hours cause my dog was like putting his paw on my chest making sure i wasn't dead lol. but yea idk how i stayed asleep that long on the floor.
That’s so great to hear
Beautiful🥰
Thank you ❤