Welcome to this guided meditation that will help you fall into a deep sleep.
In the beginning I will guide you with my words.
The words will then become less until they become completely silent.
You will then only be accompanied by soft music and slip into a gentle and deep sleep.
Now turn your attention to your breathing.
Feel how you add weight to your mattress with each exhale.
How the breath pours in and flows out and with each exhale you sink deeper and deeper.
Feel the relaxation and with every breath you let go more and more.
Inhale and let go.
You trustfully just give yourself over at this very moment.
With each exhalation you become calmer and enjoy the deepening relaxation.
You feel the warmth of your body,
Your weight that is released more and more to your mattress.
You are being carried.
Notice how your breath falls into a steady rhythm just as your belly gently rises and falls with each breath.
And you are slowly filled with peace.
Now let the events of the day pass you by and in the process go backwards.
You don't have to imagine everything in detail,
Just stick to the situations that come to mind and relieve them.
And when you have a situation in mind,
Relieve it as if in a dream,
As if it were a movie about another person.
Be uninvolved and just look at what happened.
Start here in bed and go back how you came to be here.
What was the last thing you did before going to bed?
What shaped the evening?
What encounters did you have with people?
What did you do?
What moved you mentally perhaps?
Think back to your dinner and what happened before.
And as you move on,
Learn who you are beyond these experiences.
Don't let yourself be drawn into what's going on in the events.
Maybe you had a difficult encounter.
View yourself standing there,
But this time you are just an uninvolved spectator.
Don't get involved in the situation again,
Just look.
You are lying down now here in your bed and all the situations are in the past now.
View all situations as if you were watching a movie about another person.
Look at your own figure from a distance.
Be indifferent to yourself in the past and thereby you will transform yourself.
If you go back as a spectator,
As an observer,
You can see that your body and your thinking is not all of your reality.
Things appear and pass you by without touching you in the least.
Everything passes by.
You are slowly moving on in your imagination to lunch.
Which moment,
What situation do you see before your eyes now?
And you go further back into the day.
Pictures,
Encounters,
Moods,
Thoughts,
Words,
Melodies.
All these passes you by.
You look like clouds in the sky and you let them move on.
Let all pictures and memories move on like clouds in the sky.
They develop,
Create a form that constantly changes with the wind.
And they move on,
Fade,
Dissolve.
And everything passes you by,
The good and the pain,
Success and defeat,
Praise and rebuke.
Everything passes you by.
You remain untouched.
And then you realize who you really are.
I rest in my midst.
I am safe and being carried.
I love life and life loves me.
My life is a dance.
I am calm,
Relaxed and full of peace.
I feel my breath and my body.
I am at peace with myself and with my life.
I am completely calm,
Relaxed and safe.
My breath flows calmly and deeply.
I trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
I let go and trust.
