Sleep 1. Drift To Sleep

This practice can help you feel relaxed and at ease, so you can naturally drift to sleep. You will be guided to focus your attention on the feeling of your body rather than on your thoughts and follow a breathing technique. Based on neuroscience and self-hypnosis, the breathing exercise consists of activating your parasympathetic nervous system, the one in charge of relaxation, and of a passive concentration technique on feeling your body and repeating a phrase. These two will help you reduce the intense activity of your mind and also your body's cortisol levels, helping you loosen up tensions and feel calm to let sleep happen. The technique is easy to learn, so you can repeat the breathing and phrases any time to help you fall asleep.

Enjoy as well the relaxing background music of Dr. Jan Moller

Transcript

Welcome,

This is a guided meditation and breathing exercise to induce sleep.

Make yourself comfortable.

You will now follow internal steps that can help you connect with a relaxed present state.

Your body will feel at ease and your active mind will come into focus.

Follow along and repeat the instructions mentally and try to feel the instructions as you repeat them.

Take a gentle breath in and when you exhale let go all the worries and concerns of the day.

We're going to follow a particular breathing instruction.

If you can,

Breathe through your nose.

We are going to make two short gentle breaths in and one long gentle breath out.

Two gentle breaths in and one gentle breath out.

Two gentle breaths in and one gentle long breath out.

Now breathe in your natural rhythm.

Now when we breathe in we are going to repeat my hands.

When we breathe out we're going to repeat are warm and heavy.

We're going to do this three times.

While you're breathing you say my hands.

When you breathe out you say are warm and heavy.

My hands are warm and heavy.

Now we're going to feel our feet and repeat.

Breathing in my feet are warm and heavy.

You breathe in and say my feet are warm and heavy.

Once again my feet breathe out are warm and heavy.

Now we move to our head.

We breathe in and say my mind.

And we breathe out and say it's calm and flowing.

We breathe in my mind is calm and flowing.

Once again we breathe in and say my mind and we breathe out and say it's calm and flowing.

My mind is calm and flowing.

Now we move to our lungs.

We breathe in and say my lungs and we breathe out and say breathe soft and enough.

My lungs breathe soft and enough.

My lungs breathe soft and enough.

Now we move to our heart.

To a gentle breathing and say my heart.

And a gentle breathe out.

Beats slow and strong.

My heart,

Breathe in,

Beats slow and strong.

Breathe out.

My heart beats slow and strong.

Now let go and let your breathing take its natural rhythm.

If your mind keeps wandering and active you can continue.

Gonna breathe in and say thank you and breathe out and say for this soft and warm bed.

You're going to repeat it three times.

Thank you for this soft and warm bed.

Thank you for this soft and warm bed.

Breathe out.

You can repeat any of these breathings as you wish.

As many times as you like.

As a way of bringing back your active mind to the present moment.

To the feel of this bed.

You can feel your body is floating.

Even though you feel the warmth and the softness of your bed.

It's okay if your mind keeps wandering.

Just let it wander.

And slowly,

Slowly you can stay there.

And let your body rest.

Good night.

Good night.

Good night.

Good night.