Hello,
This is Fabiana.
This meditation will help you to fall into a deep restful sleep.
Start by laying on your back with your hands on your thighs or at your sides.
You can change positions at any time you need to in order to be more comfortable.
But let's go ahead and start by laying on your back for now and just feel the soft bed sheets.
Mentally scan your body for areas of tension.
Make note of how your body feels.
During this session,
You will focus on releasing any tension in your body and also on quieting the mind.
Once the mind is calm and peaceful,
You will easily drift into pleasant,
Restful sleep.
Breathe in,
Drawing in life-giving air and relaxation and exhale slowly expelling any tension.
You might have thoughts about things you did or didn't get to do today or things you need to do tomorrow or perhaps you're worried about something or someone.
But now is the time to clear your mind for sleep and to enter into a delta state.
Delta brainwaves are generated in the deepest meditation and dreamless sleep.
Healing and regeneration are stimulated in this state and that is why deep restorative sleep is so essential to the healing process.
Tomorrow,
Your mind will be refreshed and strong to handle your duties and roles.
So it is time to clear your mind for deep sleep.
There is absolutely nothing else you need to be doing at this moment,
Nothing you need to be thinking about except how soft,
Uncomfortable your bed is right now.
Focus how your body feels.
Where in your body is today's tension storm?
Focus your attention on the part of your body that feels the most tense.
Focus in one small area of tension.
Breathe in deeply.
And then let that tension go as you breathe out with a sigh.
Notice where your body feels the most relaxed.
Let that feeling of relaxation grow with each breath.
Spreading further and further the feeling of relaxation.
Feel your attention drifting as you become sleepy and calm.
For the next few moments you can choose to focus on counting and become more relaxed as each number passes through your mind.
Focus your attention on the number 1.
As you count from 1 to 10 you will become more deeply relaxed.
As you relax you can allow your mind to drift into pleasant,
Refreshing sleep.
Count slowly with me.
1 2 You are more deeply relaxed.
Deeper and deeper.
Calm.
Peaceful.
3 Feel the tension leaving your body.
Relaxation is filling your body and mind.
Picture in your mind the number 4.
You are very relaxed.
Calm.
Tingly feeling of relaxation in your arms and legs.
Very heavy.
Pleasantly heavy and relaxed.
Feeling on number 5 as you drift deeper and deeper.
Calm.
Sleep swashing over you.
So peaceful.
6 You are so deeply relaxed.
7 Your body and mind are very calm.
8 So very pleasant and heavy.
9 Allowing your mind to drift easily.
No direction.
You are just floating and relaxing.
10 You are deeply relaxed now.
Now you may come back down from 10 to 1.
When you reach 1 you will be fully relaxed and drift into deep sleep.
Slowly count on your own while I continue to talk.
Focus only on the numbers while I describe the relaxation experience.
Start now at 10 and very slowly focus on 9 and keep going on your own as you become deeply relaxed,
Warm,
Heavy,
Peaceful,
Comfortable.
Deep relaxation.
Pleasant and calm.
Drifting.
Drifting.
Accepting.
Sleep relaxation.
You are feeling very good and peaceful.
You are so at peace with yourself.
You are feeling confident.
So nurturing.
Refreshing sleep.
Deep relaxation.
Deeply relaxed.
Sleep deeply.
Calm and relaxed.
Quiet.
Sleep relaxation.
Smooth.
Warm and calm.
Relaxed.
Relaxed.
Allowing yourself to drift into deep sleep.
Deep pleasant sleep relaxation.
Sleep.
Deep sleep relaxation.
