Sleeping With Your Sensations

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 your body,

With the awareness of the body.

You will probably experience scenes of the day,

Letting the day go.

Allowing you a few moments to transition from the outside to the inside.

Giving thanks for the day lived.

Embracing your life experience.

And now there is nothing more to do.

Nothing left to achieve.

Finding in a comfortable position.

Being aware of the weight of the body sinking down.

Feeling the weight of your head and sinking into the surface below you.

Trying to allow your back to occupy as much space as possible.

And feeling how with each exhalation you sink deeper and deeper.

Focusing your attention on the points that may be difficult to release with the intention of undoing the knots.

Relaxing your jaw.

Relaxing your forehead.

Let your shoulders sink lower.

Finding space in your chest,

In your abdomen.

Learning yourself go a little more.

Each time a little more with every exhalation.

Paying full attention to every exhalation.

Let yourself go.

Fall into a deep slumber.

Travelling towards the hands.

As if you were breathing from the hands.

A tickling.

A heaviness.

A lightness.

Small currents.

The friction of the air.

Sensation of the clothes.

The palms and the fingers.

The beat of the heart in one of the fingers.

A faintness.

A numbness.

An expansion.

Dissolving into a solution.

A spaciousness.

Travelling now to the feet.

The coolness.

The heat.

The sensations.

Feeling the extremities,

Their heaviness or lightness.

And now to your face.

And the air coming and going.

A slight movements.

A smoothness.

Connecting with ethereal.

Now the whole body.

Feeling the whole body from top to bottom.

In each inhalation the whole body.

In each exhalation the whole body.

Resting.

Letting go.

Floating in weightlessness.

Melting.

Dissolving in space.

Soaking your body.

You You You You You You You You You

Reviews

Enjoyed this. Transitioned into sleep! Thank you. Gail P-B.