Good evening.
Welcome to this meditation to release stress and fall asleep.
Start by laying down comfortably.
Adjust the position of your body to release any tension.
Many thoughts may be occupied in your mind and this is normal.
We cannot prevent this natural activity of our mind but we can help it to let go and experience the inner silence to induce sleep and get a rest for night.
Now gently close your eyes and you will take three deep breaths in through your nose,
Focusing all your attention on your abdomen which inflates and deflates.
Inhale for five seconds,
Hold your breath for three seconds and exhale through your mouth all the air out of your lungs.
Repeat this breath twice.
Enters through your nose as the abdomen expands and then retracts during exhalation,
Letting out warmer air.
Now return to the natural rhythm of your breath through your nose.
Stay connected to it and observe without judgment its rhythm,
Soft or accelerated.
Far from this moment with me,
Just observe these thoughts with neutrality,
With insight and without judgment as if you were watching passing cars from your window.
Just take note internally of what kind of thoughts they are,
Categorizing them perhaps effortlessly as you categorize those cars passing down the road according to their color,
Their appearance.
Just accept these wandering thoughts and return to the sensations of your breath.
Your thoughts come from within and if they are not the actual reality,
They do not exist.
You do have the power to carry you with them in the flow that they create and trigger emotional reactions,
Sometimes not pleasant.
That is why you should only be the observer of these thoughts but be the conscious actor of your breath.
Don't do this visualization,
Lock up all your negative thoughts or feelings related to stress or fear in soap bubbles that form during inhalation and when you exhale,
You blow on a bubble containing a thought or emotion that you've sent far away.
And just observe it disappearing.
After all,
Your thoughts are just as light as soap bubbles and with your breath,
You are able to determine the destiny of those thoughts,
The destiny of your reality.
As your breath manifests itself effortlessly,
Pay attention to the multiples sensations accompanying your breath,
The sensation of cool air coming in through your nostrils,
Down to your throat,
Feeding up your lungs and coming out a little warmer,
Going up from the bottom of your lungs,
Up along your throat to come out through your nostrils and disappear in the universe.
Carefully accompany the synchronicity of your breath with the movements of your abdomen which inflates and deflates,
Inflates and deflates.
These effortless sensations rock you with each new inspiration like a sweet melody.
Your heartbeat slows down and you're relaxed.
Your breath is a safe place where nothing can happen to you.
It is a place where you're meeting your inner being.
Stay connected to your breathing always.
Namaste.
