Hi and welcome to this meditation to facilitate sleep.
The purpose of today's technique is to calm the restlessness of the mind by taking a mental vacation to one of your favorite places.
Start by lying comfortably on your back,
Symmetrically with your arms along your body.
Close your eyes to start the journey within and close your mouth so that you're only breathing through your nose.
Our nostrils filter the air we breathe better than our mouth do and thus allow for slower,
More serene breathing.
Become entirely still.
You're completely motionless except for the air coming in and out of your nostrils.
Observe your breathing.
It occurs naturally and automatically without you having to do anything.
Now observe your current mood as if you were inspecting your emotions from the outside looking in,
As if these emotions were separate from your being and notice how the air coming in is colder than the air coming out of your nostrils.
If at any point during this meditation you're bothered by incoming thoughts,
It's perfectly normal and it's part of the practice.
When you notice these thoughts,
Simply refocus your attention on the cold air coming in and the warm air coming out,
That is to say the present moment.
Without forcing anything and simply by observing the air coming in and out,
Slow down your breathing so that the flow of air gradually becomes thinner.
Imagine that this flow of air brings calm and comfort to your inner body as it comes in on the inhale and out on the exhale.
As if this flow of air were a magical substance,
Bringing you joy with every inhale.
Progressively,
The flow of air is becoming thinner and thinner,
Your breathing slower and slower.
Now imagine that you're in one of your favorite places.
Pick one,
Can be a beach,
A mountain,
A forest,
Around a fire,
Whatever you want.
Visualize all the colors around you.
Recall the smells of this place,
The surrounding sounds.
With every inhale,
Bring to your inner body the joy that you feel to be in this place that you love.
Now imagine that someone you love is right next to you in this very special place.
Pick one and visualize this person in your mind's eye and visualize this person smiling.
Here and now,
Feel in your whole body the joy of being together in this special place.
With every inhale,
Bring to your inner body the joy that you feel to be in this place together.
Continue to visualize this person,
To focus on your breathing,
And wish this person silently,
May you be happy,
May you be in good health,
And may your dreams come true.
The recording will soon stop,
But don't hesitate to continue this slow breathing by yourself,
To continue to prepare yourself for sleep.
I hope this meditation felt soothing.
Good night.
