Hello,
I'm Alejandro Martinez-Note and today I will guide you through this meditation for deep sleep.
Gently close your eyes.
Let your shoulders drop.
Feel your body resting on the mattress.
Relax your jaw.
Release your tongue behind your teeth and notice how the air slowly flows in and out through your nose.
Now imagine that with each exhalation your body relaxes even more.
With every inhalation you fill yourself with calm and with every exhalation you let go of any tension you may still feel.
Visualize yourself lying under an open sky in a clearing in the forest.
The moonlight is soft and delicate,
Filtering through the tree leaves.
Feel the fresh scent of moist earth.
Breathe in that aroma and notice how your chest feels as it fills and empties with air very slowly.
A gentle breeze brushes your cheek.
You can sense the soft whisper of branches swaying in the wind.
It is a soothing,
Familiar sound.
In the background,
The song of some crickets accompanies the silence of the night.
Everything is at peace.
Everything is still.
Notice the freshness of the grass beneath your back.
It's soft and little by little it welcomes you as if wanting to cradle you.
Imagine yourself floating on that green,
Velvety carpet.
Feel how,
Slowly,
The earth takes in any worries,
Making space for the calm and tranquility that envelop you like a warm blanket.
Above you,
The clouds move slowly.
Watch as they drift by,
Slowly,
Unhurried.
You can imagine that all your worries rise up with those clouds,
Moving farther and farther away from you,
Until only the peace and stillness of the night remain.
On the horizon,
A stream flows gently.
Listen to the murmur of the creek,
Steady and serene,
As if each drop carries away any lingering concerns.
Let them go,
One by one,
With each ripple.
Watch them float away downstream,
Until blending into the silence.
Allow yourself to be here,
And now,
Effortlessly,
With no expectations.
Just you,
Breathing,
Feeling,
Resting.
Feel the weight of your body completely supported,
As if you were merging with the earth.
As if your body were becoming light,
And at the same time,
Secure in this place of absolute calm.
You have nothing more to do.
There is nothing left to think about.
Just stay here,
Following the calm rhythm of the night.
Let this environment slowly wrap around you.
Let your thoughts settle into silence,
As if they too wanted to sleep.
Allow that silence to expand throughout your entire being.
Now,
As your body relaxes further,
Even more deeply,
Notice how a gentle warmth travels through your feet,
Rises up your legs,
Relaxes your hips,
Your torso softens,
Your shoulders drop,
Your hands rest,
Your neck is loose,
And your forehead becomes completely smooth.
Stay here for a few moments,
Breathing slowly and deeply,
In this peaceful space.
Letting sleep gradually bring you closer and closer to deep restorative rest.
Thank you very much for dedicating these minutes to your personal growth and development.
I invite you to share this visualization meditation with anyone you feel might need it.
Remember that everything we share will return to us multiplied.
The universe is infinite.
Living in gratitude and sharing is a sign of greatness.
See you next time.
