This is a meditation to fall asleep.
Take a deep breath,
Hold your breath and then let go of all restlessness.
Take another deep breath,
Hold the breath and just let go of all disturbing thoughts that are troubling your mind.
Just exhale them and take another deep breath,
Hold the breath and let go of all thoughts,
All tension while you exhale.
Now breathe calmly in your natural rhythm.
With each breath you sink deeper into relaxation.
You allow yourself to go deeper with every breath,
A pleasant relaxation.
You only pay attention to my voice leading you deeper and deeper.
You sink deeper and deeper with the sound of my voice.
Imagine you are in a cozy,
Peaceful and beautiful place.
A place where you feel comfortable and completely safe.
There it is,
Very pleasant and safe.
Take a moment to settle down.
And while you are there in this place,
You don't have to go anywhere and you don't have to do anything.
Just listen to me and let the words guide you.
If you want,
A little more concentrated and sometimes maybe a little less.
Breathe in and breathe out and let go of all your body weight.
Release your body weight to whatever is underneath and supporting you.
The weight of your head,
The weight of your upper body,
Of your hips,
Of your legs.
Just let go of all your weight.
And while your breath is gently moving in and out,
You are floating more and more towards complete freedom.
Let go of your restlessness bit by bit.
With every word of mine,
Automatically,
You glide bit by bit into a deep slumber.
Release all urgency from your thoughts.
They are leaving you with each heartbeat more and more.
Each breath carries you deeper and deeper into the silence.
Your body is getting more relaxed,
With every breath your muscles relax,
Starting with your head,
Your forehead relaxes,
Your cheeks,
Your eyes,
They lie heavy in their sockets and you feel your eyelids getting heavy on your eyes,
As heavy as when you are just about to fall asleep.
Your jaw is relaxing and so is your neck.
And while the peace expands in you,
Automatically and naturally you glide deeper and deeper.
Automatically,
With each breath,
Naturally,
Deeper and deeper.
You are breathing all of the tension out and you are breathing nothing but peace in.
Now,
Your back is relaxing,
Your spine all the way down,
Your chest,
Your belly,
Your pelvis,
They become heavier and heavier with each breath,
Your arms feel heavy and relaxed,
Your upper arms,
Your forearms,
Your right hand,
Your right hand,
Your fingers,
All the way down to your fingertips,
Your thumb,
Your index finger,
Your middle finger,
Your ring finger and the little finger.
Now,
The left hand,
The index finger,
The middle finger,
The ring finger and your little finger,
Your thighs,
Lower legs and you glide even deeper,
You allow yourself to let go and your feet and toes are relaxing with each breath,
You glide deeper and deeper into this wonderful slumber,
You become heavier and heavier and all the thoughts that are left now here with you but also everywhere,
You just breathe them out until they dissolve into air and you become even heavier,
Sink even deeper into the safe,
Secure peace,
Peace,
Peace,
Just give up all the weight and let it go,
Go.
The place you are in is so peaceful,
You feel wonderful and at the same time so heavy,
Heavy and from this peace and from this place,
Calm,
Heavy,
You glide gently into a deep and restful sleep,
Sleep,
Into a deep sleep and you let go more and more,
Your body feels heavy from sleep,
Sleep,
Your body is filled with peace,
Sleep,
With calmness,
With peaceful,
Calm relaxation,
You just want to sleep,
Sleep,
Sleep,
Let go of everything,
Give up everything and let yourself sink into sleep,
Sleep,
Deeper and deeper.
