Sometimes,
Any one of us has to come up against certain circumstances,
Which result to the things that it's very difficult to fall asleep.
We may lie in the bed and tumble,
Understanding full well that we need to half-sleep out and rest,
For there's a new day ahead and we shall be hale and hearty.
But compulsive thoughts return from time to time,
Prying us again from the arms of Morpheus.
Supposedly,
You've already gone to the waves of your inner space,
Observing frequently abstract pictures of dreams.
But at some point,
Hairy cloud powers of reality snatch you away,
And again,
You find yourself laying in your bed with your restless mind doing the Harlem Shake,
Agonizing about falling asleep at last.
And today,
I will help you with this,
Just follow the vibrations of my voice.
In order to achieve a quick effect,
We will start with complete relaxation of your body.
Roll over your back,
Stretch out your legs,
And put your hands palms up some way from you as you feel it comfortable.
Start breathing deeply and evenly,
Breathing in and out with your nose,
Trying to round up only your stomach.
Don't use diaphragm and chest area while you are breathing,
Let's try make some breathing cycles with me.
There you go,
Excellent.
Take a deep breath and imagine a number 3 when breathing out 3 times.
Now you are at the third level.
This is the level of physical relaxation.
Here we are going to relax from your top to your tip toes.
In order to help you to relax physically at the third level,
We are going to subsequently focus our attention on different parts of body.
Focus your attention on the scalp under your hair.
You will feel a faint vibration,
Light tingling and warmth of pulsing blood.
And now completely relax it,
Remove all your clamps,
Release the tension from this part of your head,
Let it completely relax.
As we are proceeding further,
It will be relaxing even more and more.
Now focus your attention on your forehead,
On its skin.
You will feel faint vibrations,
Light tingling and warmth of pulsing blood.
And now completely release all the tension,
Remove all the clamps from this part of your head,
Let your forehead completely relax.
As we are proceeding further,
It will be relaxing even more and more.
Focus your attention on your closed eyelids and eyes under them.
You will feel a faint vibration,
Light tingling and warmth of pulsing blood.
And now completely release all the tension,
Remove all the clamps from your eyelids,
Let them completely relax.
As we are proceeding further,
It will be relaxing even more and more.
Focus your attention on your neck,
On its skin.
As we are proceeding further,
It will be relaxing even more and more.
Focus your attention on your shoulders,
Feel the skin,
Feel the faint vibrations on the skin on your shoulders.
Release all the tension from this part of body,
Remove all the clamps,
Let it completely relax and keep relaxing more and more.
Focus your attention on your chest,
Feel the clothes or blanket touching your body.
Direct your attention inside your chest,
Relax all the organs,
Glands,
Tissues and even individual cells.
Let them operate in a rhythmic and healthy way.
Focus your attention on your stomach,
Feel its skin,
Feel faint vibrations in your stomach skin.
Focus your attention on your knees.
Release and let go all the tension from this part of body,
Let your knees completely relax.
Focus your attention on your calves,
Let your calves completely relax.
In order to go to even deeper,
Healthier state,
Concentrate your attention on your tiptoes.
Go to the deeper,
Healthier level of mind.
In order to go to the deeper,
Healthier level of mind,
Focus your attention on your feet.
Go to the deeper,
Healthier level of mind.
Direct your attention to your heels.
Now you are at the deeper,
Healthier level of mind,
Even deeper than before,
And if you are still hearing my voice,
We are going to the second level of relaxation,
To mental relaxation.
In order to go to mental relaxation at the second level,
Imagine and mentally say the number 2,
3 times.
The second level is intending to relax and still your mind,
At this level no sound will distract you,
Even more,
The sounds will help you to relax even more.
In order to help you to relax and still your mind at the second level,
Imagine different peaceful pictures.
It may be a sand beach in a sunny summer weather,
Slight oncoming waves and a light wind caressing your body.
Or imagine yourself having a walk along the forest or beautiful autumn park,
Laying away through the trail covered with golden leaves.
Everything that you see may come and peaceful picture.
Or maybe you want to find yourself laying on a flower meadow and feasting your eyes with the blue sky.
From time to time you see the white clouds traveling through the sky,
Birds charming,
Grasshoppers cheering,
Butterflies hovering,
Flying from one flower to another.
You feel light and peaceful.
If you still hear me,
The time has come to go to the first level of complete relaxation,
Which contributes to sounder and healthier sleep.
To do so,
Imagine and mentally say the number one three times.
You are at the first level,
At the deeper and healthier level of mind.
There is only breathing in and out.
You feel light and peaceful.
You are placed and relaxed.
My voice can hardly go through the veil of your dormant mind.
To help you to sleep more soundly,
I am going to count from ten to one.
And with every number decreasing,
You will feel going deeper.
You are falling into deeper,
Healthier level of sleep.
You feel it going deeper,
Eight,
Seven,
Six,
Deeper and deeper.
You are at the deeper,
Healthier level of sleep,
Deeper than before.
It's a splendid feeling to be deeply relaxed.
It's quite a healthy and useful state.
Breathing in while falling asleep,
You may still have thoughts coming to your head,
Or some sounds distracting you,
Or some rough feelings in your body.
Just ignore them.
On a deeper level,
Any feelings appear just to disappear.
When we observe the feelings,
We realize that this is the manifested state of mind.
Essentially,
By observing the breathing,
We observe our mind.
By observing the breathing,
We realize the reality as it is.
The only permanent phenomenon is impermanence.
Just breathing in,
The breathing may seem deep,
Or shallow,
Or slow,
Hard,
Or free.
We observe any signs and features without assessing them,
Without changing,
And expecting nothing from the next moment.
We accept reality as it is.
While observing any features,
We also realize that any feeling is neither good or bad as it is.
There is always a cause,
And there is always an effect.
While observing the feelings without bias,
Within the breathing,
We see the reality as it is.
You can't breathe in endlessly.
You have to exhale to give,
Just as you can't breathe out endlessly.
You will definitely have to inhale,
That is,
To take.
We become affirmed in understanding of anicca,
The impermanence.
We are able to observe the external features without judgment.
Minds deluding in the thing that we feel attraction to pleasant feelings,
And feel disgust to unpleasant ones.
Thinking in a dull and pleasant state of sleep,
You may seem that it is a bit cold,
And the exhale is warm in your breathing.
Both may act equally.
Without feeling attraction to pleasant feelings,
Or disgust to unpleasant ones,
We notice any manifestation,
And then,
If we don't color them with emotions,
These feelings take a single uniform nature,
A stream.
But the feelings are the manifestation of what we perceive as reality.
