Hello to the instruction for your optimal sleep.
Thank you for letting me support your sleep.
Let's start with the exercise.
Get ready for rest and relaxation.
Take a moment to arrive in the here and now.
Close your eyes and take a few deep breaths.
In and out again.
In and out again.
In and out again.
With each breath you feel more and more relaxed.
Allow your feet,
Your legs,
Buttocks,
The whole spine,
Head and arms to relax.
Just let everything around you happen.
It does not bother you.
Let the images of your thoughts pass by.
Take a look at them without evaluating them.
Perhaps they reflect the experiences of the last days,
Today or the past hour.
Just let your thoughts go with the next breath.
You might hear some sounds,
But just let them go without being disturbed.
You're becoming calmer and more relaxed.
Directing your attention to yourself and the perception of your body.
Now you concentrate only on the perception of your body.
You feel it consciously and very intensively.
Now walk your thoughts down to your heels.
Feel your feet in contact with the mattress.
Do both heels have the same contact with the mattress?
At what point do you feel the contact with the mattress?
Notice that.
Feel that.
Stay with you.
And breathe deeply.
Now focus your attention on your lower legs.
How clearly do you feel the calves?
Are you lying on it?
Notice that.
Feel that.
Stay with you and breathe deeply.
Now concentrate on the thighs and try to feel your whole leg.
Do both legs rest calmly and relaxed?
One maybe more than another?
Notice that.
Feel that.
Stay with you and breathe deeply.
Now direct your concentration up to your buttocks and lumbar spine.
Do you feel the same pressure on the body on both sides of the buttock?
Do you feel the lumbar spine on the mattress?
Notice that.
Feel that.
Stay with you and breathe deeply.
Now observe the entire spine.
Can you perceive every section,
Every vertebra of the spine?
And your thoughts walk up to your spine,
Up to the shoulders.
Now also focus on the shoulder belt.
Maybe you can feel your shoulder blades?
Do you also feel the area between the shoulder blades?
Notice that.
Feel that.
Stay with you and breathe deeply.
Now also notice the shoulder belt.
Very intense.
Maybe you can feel your shoulder blades?
Do you also feel the area between the shoulder blades?
Notice that.
Feel that.
Stay with you and breathe deeply.
Now move up in your thoughts.
Up to your head.
Is the head in the middle between the shoulders?
Is it turned more to the right or the left?
Is the head resting calmly?
Notice that.
Feel that.
Stay with you and breathe deeply.
Now put all your attention on to your arms.
How do your arms feel?
Your upper arm,
Elbow,
Forearm and hand.
Do the palms show up or down?
Notice that.
Feel that.
Stay with you and breathe deeply.
Observe the whole body really consciously.
Try to feel it very intensively.
Heels,
Legs,
Buttocks,
Spine,
Head and arms.
Notice that.
Feel that.
Stay with you and breathe deeply.
Let go of everything.
You are very calm and relaxed.
Let all your thoughts go.
If you find an annoying thought from your past day,
Let it go.
Send it into the dark sky with love and sink relaxed into your bed.
You are fine now.
Let yourself sink and fall gently into sleep.
Breathe deeply.
Let go of everything.
You are very calm and relaxed.
Let all thoughts go.
If you feel a tension in an area of your body,
Then gently relax the muscles with the next exhale.
Feel the tension disappearing in your muscles.
Notice and enjoy it.
Let yourself sink gently into sleep.
Notice that.
Feel that.
Stay with you and breathe deeply.
Let go of everything.
You are very calm and relaxed.
Let all your thoughts go.
Let all the sounds go and concentrate on yourself,
Your breathing and your relaxation.
Let go of everything and breathe deeply.
Imagine you are lying on a warm beach.
The sand is warmed by the sun and you can feel the sand on your feet.
You can hear the sound of the waves in the background.
You are safe and warm.
Just breathe deeply in and out.
You can feel the warm air in your lungs.
Just breathe deeply in and out.
Notice that.
Feel that.
Stay with you and breathe deeply.
Let all your thoughts go.
Let all the sounds go.
Let all the sounds go.
