Hello and welcome to this guided meditation for good sleep.
This guided meditation can help you finding a good and restful sleep.
It will help you to not just sleep better but to also wake up refreshed.
If you fall into sleep during this guided session,
No problem,
Because your subconscious can still process the words,
Said.
In this guided session we will go on a little journey to a wonderful tropical island.
On this place you will have the distance from your everyday life and you will separate from all the unnecessary thoughts.
Just imagine that the world is stopping right now.
Time goes slower and it's finally coming to a still.
Imagine,
Time is going slower and slower and is finally coming to a standstill.
All the unnecessary things pass.
The upcoming guided session will help you to create a distance from your stress and to regenerate better.
Now find a place where you are completely undisturbed and can really relax.
Make yourself comfortable and let go of all the stress of the day.
Only you and your well-being are important now.
All unimportant things are allowed to pass by.
When you feel ready,
Inhale gently through your nose.
Hold your breath for a moment and exhale slowly through your mouth.
Feel a deep fulfillment as the oxygen reaches your bloodstream.
Inhale,
Hold the breath and exhale the stress.
Continue breathing like this a few times.
Also,
Feel your eyelids getting heavier and heavier.
When the desire to close them reaches you,
Just do it.
Let your eyelids become very heavy,
Like two magnets attracting each other.
With every breath you get stronger and stronger.
While you listen to my calm voice,
Be aware of your surroundings.
Listen carefully.
What sounds do you hear in your environment?
Be aware of the sounds.
Pay attention to where you are sitting or lying.
How does the surface feel against your body?
Imagine sliding into a gentle stillness.
Over time,
Allow everything to slow down,
As if the clock stops ticking.
Your eyes are quite heavy and if you didn't do it so far,
You may now close them.
Allow all the muscles to relax,
As if you're gently sinking into your bed.
As if in a suction,
With each breath further and further down.
And as you go deeper,
Allow the relaxation to come.
You may already feel a little more relaxed,
A gentle heaviness,
Security,
Warmth.
Peace may come all by itself.
Just listen to my voice.
It can calm you.
It can help you to go deeper.
Now feel into your body.
Start with your arms and hands.
How do they feel?
They may already be a little heavier and lazier.
Your arms may lie limp at your sides.
Feel them relax even more at your request.
Become very loose and soft.
Go on to your shoulders.
Let them sink a little lower,
As if all burdens would fall off.
You can also circle your shoulders a little,
Soothingly loosening.
And then,
Let the muscles relax.
Your fingers are also relaxed.
Tension disappears.
Everything is allowed to loosen and rest.
Now,
Wander to your eyelids.
Notice your closed eyes.
Maybe you see some colors,
Lights and shapes that come and go,
Emerging and disappearing.
You can also move your eyes a little.
Look closed.
Look with closed eyes to the left and to the right.
Up and down.
Maybe you feel a pleasant warmth or a gentle shiver.
This is completely normal.
Notice the colors and shapes.
Let them come and go.
Feel how they relax you.
Glide further and further.
You can allow yourself to get sleepier and sleepier,
More and more tired.
You might even yawn once more or sigh or take a deep breath.
There is no right or wrong.
If you want to align your body one more time,
Stretch a little or change your position,
You can do it at any time.
You are in control of your level of relaxation.
If you feel tired enough,
Then at any time you can detach from my words,
Fall asleep,
Drift off into wonderful dreams.
Waves of calm wash over you.
Imagine them flowing softly over your forehead,
Gently and soothingly over your jaw.
The waves continue to flow over your neck and soak through the bones,
Muscles and tendons,
Completely relaxed.
Slowly the waves flow through your chest and arms,
Ever so gently over and through your belly,
All the way to the tips of your toes.
If relaxation were an ocean,
Then you are deeply immersed in it.
But sometimes you have to go back to the surface and reach new depths.
Now if I count from 1 to 3,
At 3 open your eyes and then when you close them again,
Feel an even stronger relaxation.
1.
Focus on your eyelids,
Feel them consciously.
2.
Put some force into them,
Hold.
3.
Open your eyes,
Notice how hard it is to have them open.
The desire to rest and relax is even stronger than before.
And now let them close again.
Close your eyelids,
Heavy and relaxed,
Infinitely pleasant.
Feel the relief,
Soothing heaviness,
Maybe a shiver flowing from your eyes,
Over your jaw and neck.
Feel your arms,
Shoulders,
Neck,
Calves,
Legs and feet.
Slide into a deep rest,
So infinitely soothing.
Your body gets heavier and heavier.
Sink into an ocean of relaxation,
With every second two times deeper.
And with a new depth,
Three times more relaxed.
Imagine fatigue seeping into the muscles that move your eyelids.
The small muscles can relax completely,
Pleasantly sluggish.
Let them become even heavier until they can rest completely.
Heavier and heavier,
Then it becomes too exhausting to open them now.
Just let them rest.
Your body will be washed by waves of calm,
Waves of deepness and warmth.
Each note of the music will allow you to relax,
Sinking further and further,
With each second more and more.
The deeper you sink,
The more comfortable you can feel.
And the more comfortable you feel,
The deeper you will sink.
Allow yourself to relax further,
To glide further.
Everything loosens,
Everything relaxes,
The muscles are completely calm.
Yes,
Take it in,
Feel the well-being within you.
Every cell regenerates and strengthens.
If you like,
Now count down from 100 to 1.
100,
99,
89,
97,
100,
99,
98,
97,
96,
95.
Each number can relax you twice as deep,
Help you to let go more and more,
To let everything pass.
You don't have to count to the end.
When you are tired enough,
Stop.
It doesn't matter how you relax,
Whether you are counting,
Drifting or listening to my voice.
You are in the depths of your relaxation.
Maybe you are also thinking of a beautiful situation.
Imagine you are on a tropical,
You are on a beautiful tropical island.
Clear water,
Perfect climate,
Palm trees and soft sand surround you.
Visualize the calmness of nature,
The up and down of the waves.
Here on your island there is a beautiful little shack,
A hut,
Around it there grow fruits and vegetables of all kinds.
It is a tropical garden.
There is no hurry,
Just the sound of the sea.
Up and down,
Up and down,
Hold this place inside you.
Do you feel how healthy distance can lead to letting thoughts gradually fade away?
Creating a safe space can help you.
Leave things behind.
Only you are important here,
Protected in your own space.
Perhaps you might imagine going to your cabin,
Your little shack.
Lay down in your bed and watch the sea.
You feel tired.
Leave everything behind.
Just lay down and drift away.
Be it for a little moment or longer.
Glide on and on.
Feel completely free.
You are deeply and firmly relaxed.
Maybe you like to count a little more.
Or you feel tired enough already.
That's perfectly fine too.
You may just listen to the waves for a little moment and you sink further.
Now listen to the following affirmations and if you like,
Repeat them to yourself with your inner voice.
My body is completely relaxed.
My mind is safe in my own space.
I notice time slowing down until it stops.
The world is at a standstill.
I can relax.
Everything is done.
Every muscle is loose.
I don't have to go anywhere.
Everything is done.
Time is like a wandering river flowing downhill,
Sometimes faster,
Sometimes slower.
But right now the flow of time has come to a standstill.
The river has frozen,
Turned to ice.
I feel calm and relaxed.
I keep sinking deeper and deeper down.
I feel more and more comfortable.
I feel as if I would be in a cocoon of comfort.
My body is enveloped in gentle heaviness.
I am safe and secure.
I have to go nowhere now.
Everything is done.
The world will be waiting for me.
Tomorrow is a new day.
The muscles are loose.
There is nothing to do.
Just in this moment you are free,
Free from space and time.
In your temple of rest,
Feel the chest rise and fall all by itself.
Breathing flows and it can be an anchor.
Return to this anchor.
Be its silent observer.
Feel the rhythm,
The steadiness,
The up and down,
The gentle waves.
Direct your focus now to your closed eyes.
Look at the colors,
For as long as you think is good.
Simply perceive.
Kaleidoscopes slowly shifting their patterns,
Flowing pathways,
Splashes of color,
Letting you sink deeper.
Allowed to spread out.
Enveloping you,
Weightless.
Imagine floating,
Being in infinity.
The flow of time is frozen.
The world at a standstill.
The ticking of clocks comes to a halt.
You feel at ease.
A kaleidoscope of colors.
Mingling,
Forming every new patterns.
Merging and reshaping.
You swim in an ocean of colors.
Relaxed and liberated.
Floating in a world of lights.
A sea of currents,
Safe and secure.
Just you and your well-being.
Floating in the midst of it all.
Sheltered and protected.
Glide into beautiful dreams.
Rise refreshed tomorrow.
Sleep beautifully.
You deserve it.
Have a good night.
