Sleep & Relaxation Through Gratitude

Gratitude is rated as the number one practice to rewire our minds for positivity. For quality sleep, it is essential to sleep with a positive or equanimous mind. Therefore, in this audio, Saqib will guide you through a practice that is a combination of meditation and gratitude prayer.

Transcript

I welcome you to this meditation which is called Sleep and Relaxation through Gratitude.

I am your guide Saqib and I will guide you through a practice which is partly a meditation and partly a prayer.

Gratitude has been rated by psychologists as the number one practice which sets our mind for positivity.

And practicing gratitude just before sleep embeds positivity in our subconscious which results in high quality sleep.

Today's practice involves four stages.

In the first stage,

We will meditate and set our intention for sleep.

In the second stage,

I will be reciting a gratitude prayer and you can simply listen to it.

In the third stage,

We will meditate again.

And finally in the fourth stage,

I will stay silent and let the gratitude flow into your subconscious as you will simply listen to the music in the background.

Before I start the practice,

I want to tell you that I love you.

I am full of gratitude that I got the opportunity to meditate with you tonight.

Let's get started then.

I will now request you to lie down in a comfortable position.

Keep your eyes open for now,

I will prompt you to close them soon.

Now just be aware of your external surroundings.

Notice the space that you are in.

Feel the weight of your body.

Feel the air on your skin.

The smell in the air.

And listen to the sounds around you.

Notice what is there in your line of sight.

Is it the roof or a wall?

Scan the entire roof or wall or whatever is there in your line of sight.

If it is too dark and you can't see anything,

Just gaze into the darkness.

And now bring your focus to a single point on the roof,

The wall or any single point in the darkness in the line of your sight.

And just gaze at this point for some time.

Let your gaze be a soft case.

Don't strain your eyes.

Now gradually close your eyes.

Bring your awareness to your breathing for some time.

Keep your awareness on your nostrils as the air goes in and out of them.

And at least three more complete breaths.

Es Now let's together set our sankalpa or intention for having quality sleep.

I will say the words of sankalpa and either you can repeat after me in your heart or just listen to my words.

It's up to you.

I give deep rest and relaxation to my mind and my body.

I give deep rest and relaxation to my mind and my body.

I give deep rest and relaxation to my mind and my body.

We will now bring our sankalpa into manifestation by visualizing it.

Visualize yourself in your imagination that you are sleeping deeply with full rest and relaxation.

See that there is peace within you.

There is a faint smile on your face while you are sleeping.

The smile is due to the deep relaxation that your mind and body has achieved.

Feel that peace and relaxation in your mind and the whole body.

I will be now reciting a gratitude prayer then you can simply listen to my words and let these words sink into your subconscious.

Let's start.

I thank you universe for giving me the opportunity to be born in this life,

In this incarnation,

In this realm and to express my divinity,

Express the love that I am and to create a beautiful universe in this physical realm.

I thank you universe for giving me a beautiful and habitable planet beaming with life,

With immense flora and fauna,

The lush green plants,

Trees,

Grass and vegetation,

Millions of wonderful species of animals and insects and their vibrant colors which are keeping the ecosystem in balance.

I thank you universe for the various landscapes,

The mountains,

The plains,

The rivers and the vast oceans,

For the fresh air to breathe and to rejuvenate ourselves,

For providing us with food and water,

A wide variety of fruits,

Vegetables and minerals.

I thank you universe for providing me with this amazing body which will help me express my divinity and love.

Thank you for this brain to think,

Understand and plan my life so that I will be able to work towards serving others and myself and creating a life that I want to create.

Thank you for the eyes to see the beauty in the world,

Ears to listen to the delightful music of the world,

For my mouth to speak the words of love and to taste the delicious delicacies of the world,

A nose to smell the fragrances and arms and legs to make movements which will change the world for better.

I thank you for all those beautiful moments in my life since my childhood which filled me with love,

Bliss and happiness.

Those moments made me realize that the very fabric of existence is love and that you are benevolent.

I thank all those people who provided me with the unconditional love that I needed.

Such people are the channels through which you have made me feel so special as if I am your own child,

The child of the universe.

I thank you for surrounding me with so many people which gives me the opportunity to express my divinity and the love within me and to fill the lives of these people with love,

To make their lives better and to help them raise their consciousness.

Thank you for giving me the opportunity to transform the lives of others for better.

As I understand that challenges are essential for the evolution of my soul,

I can't thank you enough for protecting me at each and every step,

No matter how difficult the situation has been in my life.

Thank you for bringing me out of those challenging situations,

No matter for how long they have been a part of my life.

Thank you for the beautiful mornings after every dark night.

I can't thank you enough for making me an even stronger person after every challenge.

This has made me fearless.

I can now face every difficult situation with bravery,

For I can see that destruction is necessary for a new creation.

I thank you universe for providing me a playing field in the form of this life and existence and giving me the power to choose my own destiny.

Thank you for providing me a mind that has the power to interpret as it wants.

Thank you for making me realize that it is my own mind that can choose to view this world either as a dark place or as a beautiful heaven.

Thank you for making me realize that I myself am the creator and that I have the power to manifest my own reality through the power of my mind.

I thank you universe for making me learn that just by setting a strong intention and surrendering everything else to you,

You will help me manifest my own desires.

I thank you for providing me with this beautiful gift of meditation which has helped me calm down,

Relax,

Connect to my soul,

Understand myself and bring peace and bliss into my life.

I thank you for providing the powerful tool of love through which I can create a beautiful,

United and loving universe in this physical realm.

And finally,

I thank you for giving me this gift of sleep and relaxation which will help me rejuvenate so that I can fulfil the purpose of my soul.

And now we will meditate again for some time.

Check if there are any thoughts in your mind right now.

Imagine these thoughts as bubbles,

Like soap bubbles,

Floating in front of you,

With each thought representing one bubble.

In your imagination,

Pop these bubbles one by one with a slight touch of your finger,

Just in your imagination.

And now your mind is clear.

The gateway to the world of sleep is through the heart.

So now we will journey from our mind to our heart and into a place of silence and stillness where we will rest,

Relax and sleep deeply.

For this,

We will move our awareness from the mind to the throat,

To the heart and into that place of silence and stillness.

So bring your awareness now at the point between your eyebrows.

Gradually move your awareness downwards and place your awareness at your throat,

At the centre of your neck.

From now,

Move your awareness further downwards and place it at the centre of your chest.

From here we will journey inwards into a place of silence,

A place of stillness,

A place of pure being.

This place is deep within you.

This place is your sanctuary where you can rest,

Relax and sleep deeply.

Descend down into your sanctuary as I guide you.

I will be counting back from 10 to 1 and as I do so,

With each count,

Imagine and feel as if you are descending one step into your sanctuary.

Let's begin.

10 9 8 7 6 5 4 3 2 1 0 1 2 3 2 3 4 Oh Oh Oh Oh Oh Oh Oh Oh

Reviews

Excellent work. Thank you for your divine work and shares. I appreciate you!

Love this as a way to get to sleep. Your voice is so calm and soothing.
I am grateful for you 💕

Thank you for this calming and gentle practice. Namaste

So helpful in falling asleep and incorporating gratitude in my daily practice

Such a lovely meditation! Fell asleep listening to it and I just woke up feeling great!

Excellent. Love the Sanctuary near the end. Thank you.

I have been listening to this practice, alot! I find it is very relaxing and helps me fall asleep. I especially enjoy the time allowed to take 3 deep breathes as many others rush this bit. I am very thankful for Saqibs teachings and calming voice, I don't believe I have ever heard the ending of this meditation 🙏 ✨️
Thank you Saqib for your teachings.

I needed to relax and help bring down my blood pressure. Better after listening.

This meditation is one I return to often when I am feeling hopeless, sad and fearful. It brings me much needed peace and reminds me of how much there is to be grateful for. Thank you for sharing so much love and wisdom.

I loved how relaxed I became. I loved the prayer 🙏 ❤️

Beautiful sleep meditation. I fell asleep and felt the gratitude.

This is high level stuff. Worthy of full immersion!

We are listenting to your gratitude meditation every night for months, that is the kids husband and me thank you

Thank you Saqib. I love your how you frame gratitude 🙏

I have so much gratitude for Saqib’s meditations.
Always such loving, gentle and soothing guidance. I drifted off soundly to sleep and have woken with a smile and light, grateful energy 🙏🌻🧡

I fell asleep so what I remember best is Saqib's calming voice and nurturing spirit. Thank you.

I’m pretty sure this was an excellent practice. I fell asleep before it ended. 😄Namaste

Wonderful very instructive and could feel the physical effects and slowly drift into a blissful sleep

Adding gratitude to a sleep meditation is genius! Thank you.

Love your tracks, your gentle compassion shines through 💜