Hello this is Diana.
I created this track to help you go back to sleep if you wake up in the middle of the night and are having difficulty going back to sleep easily.
Please listen carefully to the sound of my voice and let all other thoughts go to the background.
You're awake.
Something woke you up.
Perhaps you had to go to the bathroom.
You had a nightmare.
Or maybe after some dreams and completing a sleep cycle you're awake.
Your mind rambling.
Take a deep breath with me as you listen to the sounds of my voice.
Take a deep breath with me as you listen to the sound of my voice helping you get back to sleep easily.
As you take the next breath pay attention to the position of your body.
Notice if you like your legs long,
If you're resting on your back and if the pillow under your head is comfortable.
Notice if you like your legs long,
If you're resting on your back and if the pillow under your head is comfortable.
Arrange your body in the most comfortable,
Soothing position.
Something that reminds you of the safety and comfort of being a baby or a day where you are very at ease,
No matter your age.
Breathe again now and sense the weight of your body and let it sink even deeper into the bed.
Let the mattress support you and feel the texture of the sheets,
The clothing you're wearing,
Perhaps the weight of the blanket.
Let your attention sense your weight,
Clothing and everything around your body right now.
Take another deep breath noticing with the next breath that you are okay.
If you had a bad dream,
The dream is over.
If you had a busy,
Worrisome day and the thoughts about it are still floating in your mind,
Rest assured now that your day is over.
If you're worried about tomorrow and what you have to do or something that may happen,
I invite you to think that right now as you listen to my voice,
Tomorrow is not here yet.
So with the next breath,
You can rest assured that right now you are okay.
In this moment,
You are safe.
Feel the warmth of your body.
Notice if you're a little too hot or a little too cold and see that you can adjust your temperature to be more comfortable.
If you have your hands near your body,
You can place them where they comfortably can rest,
Over a shoulder or neck if you're on your side,
On your chest or belly if you're on your back.
With the next breath,
Sense now the warmth and comfort of your own hands,
Touching,
Hugging,
Holding your own body.
In this moment,
You are safe.
In this moment,
You are okay.
Listen to the sound of my voice and think now of a moment in time where you felt really happy and at ease.
Bring it to your mind's eyes.
Sense the temperature in the air,
The colors.
Imagine who are you with,
What are you doing.
See that perhaps you can bring in a feeling,
A sensation.
Allow right now a small,
Gentle smile to appear on your face and with it,
Soften your teeth and your tongue.
Let this gentle smile be a reminder of that beautiful,
Happy memory.
Let the sensation,
The feeling permeate your body right now with the next breath.
Bring it back.
Let it be all you are paying attention to right now as you sink deeper into the comfort of your bed.
In this moment,
You are joyful.
Let a gentle smile reaffirm this thought.
Now let that go just like a cloud passing by in the sky and bring now to your attention a memory of a moment where you felt grateful.
Something happened for which you felt gratitude,
Appreciation.
You had a thankful feeling in your heart.
Perhaps somebody gave you a gift or you had a string of green lights as you were driving,
Running late to an appointment.
Maybe your sports team won the championship,
You witnessed your children's success or you simply felt grateful for your life.
Bring back the feeling now and let it sink into your heart and breathe again,
Letting now gratitude fill your whole body as you take the next breath.
In this moment,
You are appreciative.
In this moment,
You give thanks.
Now as you fully sense the weight of your body going deeper and deeper into dreamland,
You are about to fall asleep if you are not asleep already.
Bring back to your attention a moment where you experienced kindness.
Kindness that you felt towards others,
People or animals.
Or perhaps kindness that someone expressed towards you.
That moment of warm connection.
A small gesture.
Maybe a spark in someone's eyes,
A hug or a handshake.
Bring back now the feeling,
The sensation,
The experience of kindness.
Let it find room in your heart and get bigger,
Warmer,
Softer.
Let it spread throughout your chest,
Your neck,
Your face,
Your legs and your feet.
Your arms and your hands until your whole body glows with the warmth of kindness.
In this moment,
You are loved.
Breathe again this kindness that wraps you now like a blanket.
And take another deep breath or two.
And with your breath,
Send this kindness to somebody else that may be needing it right now.
Maybe a person that you know of,
That you heard of.
A family member,
A friend.
Or maybe a complete stranger,
The one that needs it the most.
And you just send it.
Let it travel away from your body through a bridge,
Knowing that it will be felt and received.
Held and appreciated.
And take one more deep breath as you sense that in this moment you can give kindness to others.
If you are still awake,
Feel now the warmth of your body.
Perhaps sense any sounds that your body makes,
Like your heartbeat,
Your belly.
And let the next breath become slower or fuller.
And bring back to your attention the connection you have right now with my voice.
My gratitude for your trust in my guidance.
Know that in this moment you are held.
Remember to let go.
Let go.
Let go.
Let go.
Let go.
Let go.
