Get Sleepy: Sleep meditation and stories - Light Switch Meditation for Sleep (Encore)
Episode Date: September 18, 2026Writer & Narrator: Thomas Jones 🇬🇧 Welcome back, sleepyheads. Tonight, we'll invite you to progressively relax your body, imagining that there’s a light switch for each area. 😴 Fi...rst released: June 15th, 2020. Get Sleepy Premium Listen completely ad-free and access our entire catalogue of stories and meditations by subscribing to our premium feed. Your support means the world to us and makes it possible to keep the show running! ❤️ Get your 7-day free trial: getsleepy.com/support. Connect Stay up to date on all our news and even vote on upcoming episodes! Website: slumberstudios.com/getsleepy/ Facebook: facebook.com/getsleepypod/ Instagram: instagram.com/getsleepypod/ Our Apps Redeem exclusive unlimited access to Premium content for 1 month FREE in our mobile apps built by the Get Sleepy and Slumber Studios team: Deep Sleep Sounds: deepsleepsounds.com/getsleepy/ Slumber: slumber.fm/getsleepy/ FAQs Have a query for us or need help with something? You might find your answer here: Get Sleepy FAQs About Get Sleepy Get Sleepy is the #1 storytelling podcast designed to help you get a great night’s rest. By combining sleep meditations with a relaxing bedtime story, each episode will guide you gently towards sleep. Thank you so much for listening! Feedback? Let us know your thoughts! slumberstudios.com/contact-us/. Get Sleepy is a production of Slumber Studios. Check out our podcasts, apps, and more at slumberstudios.com. That’s all for now. Sweet dreams ❤️ 😴 Learn more about your ad choices. Visit megaphone.fm/adchoices
Transcript
Discussion (0)
Get Sleepy is a production of Slumber Studios.
To listen, add free, access our entire catalogue of episodes and support the show directly.
Check out our premium feed by going to get sleepy.com slash support.
Now, a quick word from our sponsors.
Hello, mid-sized business.
We see your big ambitions, but how do you achieve the wins you want when your technology is holding you back?
SAP Grow is built to grow with your business, no matter its size,
with AI embedded at its core, working across every system,
all ready to go from day one so you can hit the ground running.
Bring it with SAP Grow, AI Cloud ERP for any size business.
If you love Get Sleepy or any of the other shows we produce here at Samba Studios,
you'll love our app called White Noise Deep Sleep Sounds,
With hundreds of sounds to choose from and the option to create custom mixes for your perfect soundscape,
it can help you sleep better, improve focus, reduce anxiety, relieve tinnitus and calm babies.
As a listener of Get Sleepy, we have an exclusive offer for you.
Download the White Noise Deep Sleep Sounds app and get 30 days free access to all of the premium content.
Just go to Deep Sleep Sounds.
dot com slash get sleepy.
That's deepsleepsounds.com
slash get sleepy.
Welcome to get sleepy.
Where we listen,
we relax,
and we get sleepy.
My name's Thomas.
Thank you so much for joining us
for another encore episode.
Tonight we're re-releasing a meditation piece
I wrote and recorded a number of years ago.
It's not as long as most of our episodes,
but it's designed to be applicable for using both as a means to fall asleep
and also to simply achieve a deeper state of relaxation
whenever you may feel the need or desire for it.
It's a relaxation technique that I still use semi-regular during our episode intros,
just in a bit of a longer format, I'll invite you to progressively relax your body,
imagining that there's a light switch for each area.
So, without further ado, let's begin.
For tonight's relaxation, I would recommend laying on your back if it is comfortable for you to do so.
This will help you breathe deeply and focus on relaxing your body.
Now, close your eyes and let your arms rest by your side or with your hands placed on your stomach.
Take a deep breath in, feeling your belly and chest expand and release the air back out.
In your own time, continue to take some steady, deep breaths.
Don't rush, but don't get bogged down on timing either.
Each of us have our own pattern of breath, so you just inhale and exhale, however feels
comfortable for you.
Now in just the same way that we flick a light switch off and in turn switch off the energy
and the brightness in a room.
We're going to visualize a light switch for each part of our body.
by focusing on your toes and imagine that there is a light switch for your toes. At the moment,
this switch is turned on. Now that you're in bed, you're ready to switch your toes off. So,
that's exactly what you can do. Now move your attention to your feet and your ankles.
Feel the muscles there and any tension that still lingers.
And then switch the light for your feet and ankles off as well.
Now move up to your lower legs where you may feel some aches or tension from the day still in your calf muscles.
Turn that light switch off as well.
Do the same for your upper legs, for your waist and your hip.
and notice how your legs, your feet and your toes feel more soft.
Move your attention to your abdomen and your lower back, an area that supported your upright
posture all day and flick the light switch off for those areas as well.
I'll move to your chest and your upper back and you can switch off those lights and
feel any tension must melt away. Feel the tension in your shoulders which is an area that we tend
to hold a lot of energy in, sometimes negative energy. So just acknowledge that as you turn off the
light and turn off the energy of your shoulders. In your own time, work your way down the arms,
switching off the lights for your biceps, your triceps, your forearms, your hands and your fingers.
Let your busy hands loosen their grip on the events of the day.
Now, both your lower and upper body feel more relaxed and begin to sink further into your bed.
Now you can bring your attention to your neck that's carried the weight of your head and
may just be feeling a sense of relief now that your head is rested and supported by your pillow
and switch the light for your neck off as well.
Your face and your head switch off the light and the energy.
Just let your body be still.
appreciating the natural rise and fall of your breath and the comfort of your bed.
Now finally, our entire body, feeling in a state of serene sleepiness.
You can turn off the light switch for your mind with all of your energy switched off.
You can let yourself be at peace and comfortably drift into a restorative night's sleep.