Now,
Lie down comfortably in whatever way feels right for you.
Snuggle into your pillow and gently close your eyes.
You hear my voice accompanying you.
Take a deep breath in through your nose,
Hold it briefly,
And then slowly breathe out through your mouth.
Very good.
Feel how,
With that exhale,
A little tension already begins to leave your body.
Nothing matters right now,
Only this moment,
My voice,
And the relaxation,
This simply being here on your surface.
You don't need to take care of anything,
For today everything is done,
Everything else will find its place tomorrow.
Now,
Take one more deep breath and feel how the air expands your chest,
Then breathe out slowly and let go of all the effort of the day.
Continue breathing in your own comfortable rhythm.
Each breath carries you deeper into relaxation.
You notice how your thoughts are gradually becoming slower and slower,
As if with every exhale they are being drawn further away from you,
Away,
Simply away.
Should thoughts still arise,
That is completely ok.
Let them come.
They come and they go.
You don't need to follow them.
They simply pass by as they have for millions of years.
Now bring your attention to your body.
Feel how your head rests gently on the pillow.
Consciously release the tension in your forehead.
Smooth out all the lines there.
Your eyelids are wonderfully heavy and pleasantly warm.
If you wish,
You can close them now.
Your jaw is loose.
Your tongue rests relaxed in your mouth.
If you swallow,
That's fine.
It relaxes your throat.
Breathe gently.
Your shoulders sink even deeper into your surface.
All burdens fall away from them.
Feel how your arms too are becoming heavier and heavier.
A pleasant warmth flows through your arms,
All the way into your hands and each finger.
All the tension of the day is allowed to leave.
Very good.
Move your awareness further to your chest.
Feel how it gently rises.
Your heart beats calmly and steadily.
Perhaps you can feel your pulse.
As a sign of your life,
That wonderful sign that has accompanied you throughout your entire life.
What a glorious feeling.
If there is still any tightness or pressure anywhere,
Breathe into it and let every tightness simply melt away with the exhale.
Your belly rises and falls quietly as well.
All your organs work softly and silently.
Your lower back and hips sink pleasantly into the bed.
Feel the contact points of your body,
As if the mattress is lovingly holding you.
All the muscles in your back are allowed to relax now.
Your thighs grow warm and heavy.
Your knees loose.
Calves and shins let go.
And finally your ankles and feet.
Feel all the way into your toes,
Perhaps a tingling or simply blissful heaviness.
Each toe relaxes.
Your feet fall outward,
Completely loose.
From your head to your toes,
A feeling of deep relaxation now spreads,
Like a gentle warm wave gliding through your body,
Washing away all remaining tension.
Enjoy this feeling for a moment in silence.
Now that your body is so pleasantly still,
I invite you to go on an inner journey of the mind.
Imagine you are standing at the edge of a forest on a mild summer evening.
The light is golden and soft.
It shines gently through the treetops.
Before you,
You see a narrow path leading between the great ancient trees into the forest.
You decide to walk along this path,
Step by step.
Your feet feel the soft ground,
Covered with moss and fallen leaves that quietly yield beneath you.
With each step you take on this path,
You feel lighter.
All the heaviness that may have been weighing on you just moments ago falls away as you walk on.
Listen to the sounds of the forest around you.
A gentle breeze rustles through the leaves above you.
The birds sing their evening songs before they go to sleep.
They too have done enough for today.
The nature around you sounds soothing and familiar.
As you listen to these sounds,
You breathe in the fresh forest air.
It smells primal and earthy,
Of wood and a hint of damp moss.
This scent fills your senses,
And with it deep calm flows into you.
The rays of sunlight fall warm and soft through the treetops,
Painting dancing patterns of light on the ground.
Gentle shadows alternate on your skin as you continue to stroll along the path.
You feel completely safe here.
This is your place of peace and quiet,
Where nothing can harm you.
Each step takes you even deeper into relaxation.
As if with every meter,
You are also finding your way further back to yourself,
Into your inner space of stillness.
You take a few more steps,
And after a while you see a clearing ahead.
You step out into it,
And above you the sky opens up,
Showing itself in the most wonderful evening colors.
You discover pinks and golden tones of the setting sun on the horizon.
The first stars are already twinkling in the deep blue sky.
In the middle of the clearing stands an old mighty tree.
Its presence radiates something soothing and powerful.
You approach this tree and feel the magic emanating from its thick trunk.
This wonderful tree is a living being that has endured here for decades,
Perhaps centuries.
Firmly rooted,
It has withstood all storms and changes.
You enjoy the presence of this mighty tree.
Beneath it you discover a soft bed of moss and grass,
Looking like a cozy natural carpet.
You decide to lie down for a while.
And you enjoy the wonderful temperature around you on this summer evening,
Far away from space and time.
The ground beneath you is comfortable.
It is as if Mother Earth is taking you directly into her arms.
You look up.
Through the canopy of leaves you can see the night sky.
More stars have appeared now,
They twinkle silently.
Perhaps you can even see the Milky Way as a silvery band.
One of those stars shines down particularly bright and clear,
Almost as if it is watching over you alone.
As you lie there,
You feel a deep sense of security.
The earth beneath you carries you.
The mighty tree watches over you.
And the sky above you protects you.
You are exactly where you are meant to be.
Everything here feels right.
Everything is in balance.
The evening breeze gently strokes your cheeks and softly caresses your hands.
It feels as if it wants to whisper to you,
You are welcome here.
Everything is well,
Just as it is.
You are allowed to rest.
In your chest,
Around your heart,
A warm light now begins to spread.
Perhaps it is golden,
Or rose,
Or white.
Simply receive whatever light shows itself to you now.
It begins as a small sparkling point in your heart,
But it grows,
Slowly becoming stronger and larger with every breath.
This light is love and peace.
With every beat of your heart,
It pulses gently through your entire body,
Flowing through every cell of your being.
Wherever this warm light flows,
It receives and fills every space in your body with peace.
Now let the light flow into your head as well,
All the way up to the crown.
It now illuminates all your thoughts and relaxes your mind.
Your forehead feels warm,
Soft,
And open.
Your entire body now glows inwardly in this warm,
Pulsing light.
Perhaps you have the feeling that this light is not only within you,
But also enveloping you from the outside,
Like a warm,
Luminous blanket of pure energy,
A force that protects you.
You are wrapped in this feeling.
Everywhere is this light,
Everywhere.
Nothing negative can penetrate this shell any longer.
All worries,
All things of today simply remain outside.
They may knock,
But they slide off this shell of light and disappear into infinity,
Away,
Simply away.
The universe around you takes up all this heaviness and transforms it into light.
As you lie there,
You may feel a deep gratitude rising within you.
You are grateful for this moment of rest,
Grateful for your body that is there for you and for this place.
Within you,
The feeling spreads that everything is absolutely perfect,
Just as it is right now.
There is nothing more to do,
Nothing left that occupies you.
You are enough.
You have enough of everything.
Above you,
The night sky still sparkles.
You look up once more,
And you see this pulsing light in the starry sky as well.
Imagine that a very fine ray of silvery starlight now falls upon you.
This starlight merges with the warm light within you.
It is as if the entire cosmos is blessing you and saying,
Sleep well,
You child of the stars.
You feel connected to the great whole.
A deep peace flows through you and a quiet joy fills your heart.
Your body is so pleasantly heavy and warm that it almost feels as if it is merging with the ground.
And at the same time you feel light,
Light as a feather in the wind.
What a glorious,
Wonderful feeling.
Now let yourself fall completely,
Like a leaf that releases itself from the tree above you and slowly finds its way down.
You sink and sink and sink,
Deeper,
Into a state of infinite rest.
You notice that wonderfully drowsy feeling within you when one gently drifts into the land of dreams.
Enjoy it.
You are allowed to fall asleep now,
In your very own time.
I will be quiet for a little while and simply leave you alone with your thoughts.
Yet the memory of my voice stays with you.
It is always there.
It soothes you in the background until you have fallen deeply asleep.
You no longer need to actively follow my words.
Your subconscious has received all the helpful impulses.
You will sleep now.
Your body knows what to do.
Feel once more the sense of security,
The earth below,
The sky above,
And you in between,
Sleeping like a small baby protected and loved by the universe.
All is well.
Every cell relaxes.
Your soul now visits beautiful places.
And so you sleep on,
Deeply and soundly,
Through the whole night,
And you will only wake again when your body is completely rested and ready.
You are one with the whisper of silence,
A light among a thousand stars.
