Never listen to recordings like these while driving or using machinery.
Only listen in a safe environment.
Ripples.
Ripples in water or the ripples that form in your mind.
As if someone dropped a stone into a still pond,
Sending out concentric waves.
Or like an event that stirs you,
Lifting the lid from the well.
And suddenly your mind overflows with thoughts.
A near unstoppable current of thoughts is set in motion.
We've all experienced it at some point in our lives.
Thoughts tumbling over each other,
One after the other.
A current that seems to have no intention of slowing down.
And yet,
That's what you long for.
Moments of stillness,
So that gradually you can think clearly again.
Or simply rest,
Unwind and recover.
Hello,
My name is Paola Bissou.
And I've created this session to help you do exactly that.
Through mindfulness,
Or perhaps more accurately,
Mind emptiness.
You create space and ease within yourself.
Space where thoughts are gently led away.
Where ripples begin to fade.
And where you can softly sink into sleep.
Mindfulness is both powerful and tender.
It gently guides your attention,
Inviting you to soften and soothe your thoughts.
Which is essential to drifting naturally,
Even unknowingly,
Into sleep.
This session is unlike my others.
It's slightly different.
And I assume that you're already lying in bed.
With at least one large pillow nearby.
If you have a second one,
Or perhaps a larger cushion that feels comforting,
One with a wonderfully huggable feel,
Go ahead.
Take a moment to fetch it.
And settle yourself in whatever way feels most restful to you.
Pause the session if you need extra time to get comfortable.
And now that you've settled in as comfortably as possible,
Aware that you're tending to yourself with care,
It's good to know how this recording is different from my others.
My voice will come in short gentle waves,
Providing guidance,
Encouragement and subtle cues.
Followed by longer stretches of silence,
Where you will remain mindful on your own for a few minutes.
Accompanied by the ocean waves you hear in the background.
If this resonates with you,
If this is exactly what you need right now,
Let's begin.
Lie on your side,
Left or right,
It doesn't matter.
Whichever side you choose is perfect.
And as you lie there,
Take one of your pillows and hold it lengthwise between your arms,
As if hugging it.
Feel the softness of the fabric,
Offering comfort while you breathe gently,
Noticing how your breath flows across the pillow while you exhale.
And now that you're lying here as relaxed as possible,
Allow yourself to sink deeper into rest,
A little more with each out-breath.
Stay gently aware of the soft texture of the pillow against your skin.
Remain still,
Simply noticing the sensations,
The feeling of fabric touching your arms.
Just stay there.
Stay right there with your attention,
The ocean's waves murmuring quietly in the background.
And if thoughts arise,
Just return to your breath,
Or to the way you're lying here,
Or to the gentle sensation of fabric where it meets your skin.
And now I ask you,
Slowly roll onto your other side,
From left to right,
Or right to left.
Take your time,
There's no rush,
No reasons to hurry anymore.
Once you're comfortable and settled again to your liking,
Take your pillow and nestle it lengthwise against you,
Embracing it once more,
Gently.
Feel its soft fabric lightly against your body,
And just let that be reassuring.
You breathe calmly in,
And out.
And with each exhale,
Your breath drifts slowly along the pillow.
Now that you're lying here,
As calmly and comfortably as possible,
Notice how you begin to sink even deeper into relaxation,
With every slow exhale.
And stay aware of the tender contact of the pillow against your skin.
Remain still,
Tuned into sensation,
The touch of fabric on your body.
Just stay here,
Just like this,
With your attention quietly anchored,
The soothing hush of the sea in the background.
And whenever your mind drifts,
Notice it gently,
And return to your breath,
Or to the awareness of your body lying here,
Or the soft contact where fabric meets your skin.
And now,
If you wish to stay like this,
Or change positions,
Perhaps to your other side,
Or onto your back,
Or even to let go of the pillow,
Just do whatever feels right in this moment,
With complete ease and calm.
And now,
If you wish to stay like this,
Or change positions,
Perhaps to your other side,
Or onto your back,
Or even to let go of the pillow,
Just do whatever feels right in this moment,
With complete ease and calm.
Once you're in your perfect position,
Quietly bring your attention to the contact between your body and the mattress beneath.
Scan gently through your body,
Noticing where each part rests against the surface.
How does it feel?
Just notice as you continue to breathe in.
Focus on what's here now,
The here and now.
Your breath.
The feeling of your body resting.
The sensation of just lying.
The gentle sound of the sea behind you.
Let your attention stay nearby,
In this moment,
Attuned to this,
To yourself and your immediate surroundings.
Not pulled away by thoughts of the day,
Or worries about tomorrow.
And if a thought appears,
Acknowledge it without following it,
Or holding on to it.
Detach,
And gently bring your attention back to your breath,
To the sensations of rest,
To the feeling of your body sinking into the surface below,
In which,
Quite naturally,
You continue to sink deeper and deeper.
If thoughts pass by,
Just witness them without judgment.
Don't resist,
Don't chase them.
They're just thoughts,
Fleeting visitors.
You are so much more than your thoughts,
And when you realize that,
They lose their grip and begin to dissolve.
As all thoughts eventually do,
They recede like the waves,
Just like the sea you hear now.
I kindly invite you to listen to the sound of the waves,
With gentle,
Mindful attention.
Here,
In this deep stillness,
You are safe,
And your body knows exactly what to do.
Parts of you are always working,
Like an autopilot gently steering the ship.
No effort,
No single thought is needed from you now.
Simply by resting and being present,
You've activated your parasympathetic nervous system,
The part of your body that soothes and restores.
It slows your heartbeat,
Calms your breath,
And supports your body in recovery.
This is your brake pedal,
One you gently press through mindfulness and care.
You've activated it simply by being here now,
And it helps you soften,
Release the tension,
And rest and relax deeply.
Simply by being here,
It supports you after moments of pressure or stress.
It helps you in letting go while you rest here,
Aware of your in and out breath.
Breath in,
Simply breathing,
Safe and held,
Completely safe,
A space to recover,
To restore,
Aware of your breath,
A slow,
Soft rhythm that invites sleep,
In,
You remain aware of this breath,
In,
In,
Lying pleasantly,
Breathing peacefully,
Eyes softly closed,
Notice your feet,
Relaxed,
Loose,
And at ease,
Your ankles,
Calves,
Notice your knees,
Your thighs,
Where they rest against the soft fabric,
How they release and soften further,
Your hips and pelvis,
Nothing needs to change,
Just notice,
Just feel,
Your belly,
Your chest and shoulders,
Resting with ease,
Your arms,
Elbows,
All the way down to your hands,
Your fingers,
Your lips,
Relaxed,
Your neck,
Your jaw,
Slightly parted,
Your forehead,
Softened,
Every part of your body,
Fully relaxed,
Having let go of what needed to be let go of,
Breathing gently in the stillness,
Breathing calm in,
Breathing calm out,
Deeply calm now,
Resting sweetly,
The outer world far away through your closed eyes,
Your body,
Fully supported by the mattress,
As sounds drift in,
Near or far,
Sounds outside your room,
They're just there,
Sounds within your room,
The gentle waves,
The sound of your breath,
The soft rustling of fabric,
The gentle steady sleep inviting rhythm of your breathing,
Just listen,
Lying peacefully,
Held by gravity,
Drifting deeper into calm,
Into stillness,
Drifting into sleep,
Now that you're safe,
Now that you've found safety within,
Your own safe,
Sacred place,
Your sanctuary,
Here,
Or wherever you choose to imagine,
It could be on a quiet beach,
Or somewhere in a forest,
Or in a beautiful room,
Whatever feels just right for you,
And you create the image,
Your place,
Your sanctuary of rest,
Of softness,
A space where you belong,
Completely,
You rest there,
You simply are,
And here you sleep,
There's nothing you need to do,
You're safe,
You're safe,
You're deeply welcome,
Just be,
Stay right here,
And rest,
Softly,
Gently,
Gently,
Slowly drift off,
To sleep,
