Sleeping With Your Breath

Hello, I’m Oscar Carrera, Meditation and Mindfulness Instructor. This is one of the three meditations that are part of the "Micro-Course to Sleep Better". The meditation has been designed to improve sleep, for you to fall asleep better when you go to bed and also for when you wake up in the middle of the night and you want to go back to sleep.

Transcript

Progressively connecting with the body,

With the awareness of the body.

Allow the experience of the day to emerge.

Letting the day go.

Giving you a few moments to transition from the outside experiences to the inside.

And embracing them.

Now there is nothing more to do.

Nothing left to achieve.

Ensuring comfort.

Noticing the weight of the body evaporating.

Releasing and stretching out the areas which are in contact with the surface.

Trying to occupy the maximum amount of surface and filling with every exhalation that you are sinking into the surface.

A little bit more.

At the end of the exhalation.

Being aware of the point we have a certain amount of tension so as to unknot them.

The jaw relaxed.

The forehead relaxed.

Shoulders lowered and the chest and the belly expanded.

Letting yourself go a little bit more.

Every time a bit more.

With every exhalation.

With the focus on the end of each exhalation.

Abandoning yourself.

Falling into a deep restful state.

Letting yourself pay attention to the movements of your breathing center.

On the inhalation and exhalation of the air.

Letting yourself be shoot by the breathing.

Following a natural rhythm neither controlling nor changing anything.

Letting it flow.

Seeing an awareness of your breathing.

Noticing how your abdomen moves up and down.

How it floats like a car from a bottle on the waves of the sea.

And maybe even noticing the pause.

The pause between one breath and another.

Every exhalation is like a new end.

Like coming back home in deep repose.

Breathing and filling the whole body from top to bottom.

With each intake of breath and exhalation the whole body.

The whole body resting.

Seeing the air penetrating even to the feet.

Oxygenating.

Nourishing.

And the body fading until it's free.

The body breathing.

As the body is breathed.

As you are breathed.

Letting go of everything.

Trusting.

Delivering yourself to a deep sleep.

Reviews

I enjoyed this meditation too. Do you have any longer ones in English? Thank you. Very beneficial. Gail P-B.

Feel sound asleep until the alarm went off hours later. Thank you!

I really enjoyed it! Really calming, loved the sound effects :)

This was perfect. Thank you