Welcome to the guided meditation to glide into deep sleep.
Today I will just guide you slowly,
Calm and relaxed into deep sleep.
And you can prepare just by starting off in a comfortable seated position or already lying in your bed and make yourself ready to fall asleep.
We'll start off by making yourself comfortable,
Finding the right position,
Just shifting your weight,
Your body,
Maybe a little stretch before you really calm down and get ready to dive into the world,
To the other world called dreamland.
And to enter this different dimension,
We first focus on our physical body to get attuned to what is here,
What is now,
And then slowly drift off to another dimension.
As soon as you've found the right position,
That which feels comfortable,
You can slowly start to allow yourself to actually relax.
Just before you can drift off into any other state than right now,
You can mentally agree,
Mentally tell your mind you're allowed to wind down and turn off now.
And as next,
You can gently focus your attention on the soles of your feet.
You can just gently shift your attention there and mentally make a note you're allowed to wind down.
And continue the journey towards your ankles and also inviting them to release anything that is attached from the day to the feet and the ankles to just release into the ground or the mattress.
And continue towards your calves,
Your shins.
They too can turn off now.
And while you're going further through your whole body,
Allowing it to relax,
To deepen and to really calm down,
To become soft.
You also notice that your mind slowly wanders off.
And for now,
Just bring the attention back to my voice and to your physical body until you feel relaxed enough to go over to the dreamland.
Then you can just let go of any focus and fall asleep.
So continuing with your attention towards your hips,
Your belly,
And just really hear yourself in your mind,
Allowing to relax.
Maybe it even helps if you imagine the strength of your muscles in your back slowly softening.
Just really breathe into those areas that might feel tensed.
And again,
Let your mind be the guiding force allowing to relax.
And you can continue the journey of this body scan towards the important point of your neck and the shoulders.
And just notice what you feel there.
And if there are places that carry some tension with it,
And as best as you can,
Just let it soften and relax.
And whenever you slowly drift off,
It is totally fine.
In one point,
Which will come sooner or later,
You'll notice that you're relaxed enough.
And you can let go even further and drift off into a different dimension.
And just let go of your physical body and drift into the dream world.
Continue your body scan now,
Going upwards to your jaw.
Just maybe wiggle it a little bit to notice whether there's any tension and keep it softly and gently hanging.
Move your attention further towards your eyes and relax all the muscles around it.
Everything that could be tensed can be softened.
And you can allow yourself to do that right now.
And when you move further towards your head,
You might even imagine your brain as a muscle that can also relax further and further,
Going deeper into relaxation.
And there might be thoughts coming up that still have to do this,
Or during the day this or that happened,
Which are just other memories or some future projections.
But if you allow yourself to let go of these thoughts,
You can relax even further.
And don't have to push them away,
Don't have to neglect them.
You can kindly hold them,
Appreciate them.
They're helpful in their way,
But just not right now.
Maybe it helps you if you really put them in your mind in a box with a sign on it,
I'll deal with you later.
And once you store these thoughts in this box,
You can close it and know that you can come back later to it.
Be stored for you to attend later whenever it's necessary.
And you can guide yourself further and further into deeper relaxation and deeper softness of your whole body.
Right now you might even feel some energy going through your body,
Some tingling,
Some relaxation.
And if you'd like,
You can just guide your attention to those places and see curiously what is there.
Feel your mind wander off and you allow it to go into a deeper state of relaxation.
And if you think this could be a useful tool,
You can also count down from 10 to 1.
And with every counting down,
You can relax further and further into deeper relaxation knowing that you will go to a safer place,
To a place where you can relax and enjoy.
10,
9,
8.
You notice that your eye is becoming heavier.
You might adjust your position and really use any blanket,
Cushion to make it comfortable to finally drift over into your next dream.
7 and 6 and you can relax further and deeper and deeper.
Breathe out and with the next out-breath,
You can relax 10 times more.
Your whole body can finally shut off right now.
You know that you have done everything you could today and your body has helped you the best it could to fulfill all the things that needed to be done,
That you wanted to do.
And you can be grateful for the past day and five and four.
And you're happy to have taken the time to relax,
To guide your body into a deeper state of relaxation and calmness.
And you can relax with the next out-breath 20 times more.
And two.
And one.
With your next out-breath,
You can let go and finally fall asleep.
You can allow your body to rest and go deeper into relaxation.
And if you're still listening to my voice right now,
And I hope you got a deeper relaxation,
Feel a bit more calm and can allow yourself the next minutes to also drift off and fall asleep.
I wish you a very nice night,
Some great dreams and a refreshed and welcoming good morning.
Namaste.
