10hrs Of Soft Sleep

This is a 30-minute guided meditation with a backgroung soothing music lasting more then ten hours. It will help you fall asleep and keep sleeping through the night. The guided meditation focuses on awareness of breath and body sensations and loving kindness practice.

Sleeping dog photo by Travelbug on Unsplash

Transcript

Welcome to this guided meditation that will help you fall asleep and rest for the next 10 hours of uninterrupted music till the sound of the waking up bell. Gently close your eyes and start simply feeling the body, Maybe heaviness or lightness in the legs. You might place your hands on the abdomen or the chest and feel the movement of the chest to the abdomen with the breathing. Relax a little more. You can let go a little more, Slowly sinking into your bed, The face is relaxed, The space between the eyebrows, All the little muscles around the eyes can relax and breathing out. There's nothing to watch now, Nothing to look at, So we can let go, The impulse that we usually have to grasp, To understand, To hold on to and simply be aware of the in-breath, The sensations in the body, The movement of the chest or the belly with the breathing or the entire body, From the top of the head till the tip of the toes. You can feel those points that are in contact with the surface where you're lying down, The back, The shoulders, The buttocks, The legs, The back of the legs. Maybe there is warmth somewhere in the hands, The palm of the hands, Maybe there is lightness, Softness. How is this sensation? Is it moving, Increasing or decreasing in intensity? Is it changing, Moving around in the body, Like I feel it here and then it's there? Breathing out, We're slowly relaxing the body, Letting go of the thinking mind and shifting the attention on one single thing that we choose. It can be the breathing, The abdomen, Expanding, Be any other sensation that catches my attention right now. I simply feel it, Cold, Fresh, Vibration, Tingling or even burning, Itching. Instead of trying maybe to push away these sensations, We can explore them with curiosity and kindness and nothing to push away. We are simply knowing, Knowing what is here, Letting surface what is here. Maybe there are thoughts, Emotions, Sensations that arise and we let them be and we let them go. Nothing to push down or push away, Nothing to hide and nothing to grasp. We are slowly making space, A huge wide space and be just the way it is now. Maybe an unpleasant experience surfaced into consciousness, Some irritation or anxiety, Regret. Whatever is here, I simply acknowledge it. Breathing in and breathing out. We are simply knowing, Knowing what is here. If it helps, We can label it unpleasant, Unpleasant and let it go. Nothing to grasp, Nothing to push away. And shift back your attention to the breathing, To the abdomen, Rising and let your arms on the sides now if you're relaxed. And simply feel the belly, The chest, Or the arms on the sides, The softness, The heaviness, The movement. So that thoughts, Emotions, Sensations can be like in the background. They're like clouds passing by into the sky of awareness. We see them, But we're not carried away by them. We see them coming, Maybe staying for a while, Changing, Moving. And then we see them dissolving if we don't grasp them, If we don't get identified with these transitory states of the body and the mind. Thoughts, Emotions, Sensations that arise, Maybe they need to arise, So we let them pass by. But we try to keep our attention on the body's sensations. And our first choice is the breathing, The abdomen rising, Like a wave coming, Whatever surfaces again, We're simply letting the space of awareness be as wide as it can be. So that anything can be just the way it is now. Thoughts, Emotions, Sensations, They're like bubbles, Soap bubbles. We see them, Sometimes they're beautiful and shining, But then they disappear. There's no point in running after them, They're gone, There are no more. So we can get back here, Simply feeling the body, Breathing. Nothing to grasp, Nothing to achieve. We're simply being present, To the in-breath and to the out-breath. Witnessing body sensations as they arise and then go away. And if something unpleasant arises and it's really strong and persistent, We might use some loving-kindness meditation to help be with this unpleasant experience. Being it a physical pain or some obsessive thoughts, Or aversion, Aversive emotions like anger, Anxiety, Regret. So breathing in, We may repeat mentally, May I be well. Breathing in, May I be at peace. May I be well. This warm intention spread through the body. Now to let this good intention spread through the body, Down the arms, Till the tip of the fingers. Till the tip of the toes. Up till the top of the head. Filling up the entire body with this good, Warm intention of the heart and the mind. And breathing out, Let this good intention spread through the body. And even outside of the body, In all directions, Right? On top, At the bottom. Filling up the entire space around me with this good, Warm intention of the heart. Around here, Be safe. Breathing in, May I be at peace. And breathing out, May all beings be at peace. Let's let go of this intention. Let's get back here, Simply feeling the body. Feeling the breathing in the body. Expanding. All the muscles in the body, Slowly relax, Is spacious and clear. And we can keep on simply feeling the breathing now. Feeling the in-breath. Feeling any other sensation in the body. Maybe there are vibrations tingling. Feel we are ready to fall asleep. We might change the posture, Deciding on purpose to move. On the side, Or slowly moving, Changing posture. So that we give a precise sign to the mind that we're now really ready to let go. Restoring sleep. Feel the sound of the waking up bell.