Do not listen to this recording while driving or if you are operating machinery.
Only listen when you can safely relax and are able to get as comfortable as possible.
Hi,
My name is Robert Aceves and I welcome you to this guided deep sleep meditation to heal physical and emotional tensions.
In this meditation,
We're going to take inventory of your emotions and feelings in order to become more aware and heal.
With practice,
You'll find that your body holds different types of emotions throughout your day and by becoming more conscious of these feelings,
You'll be able to regulate and have more control over your emotions.
Let's begin.
I'm going to ask you to find a place where nobody will interrupt you and where you can get comfortable.
Lie down in a comfortable position and when you're ready,
Gently close your eyes.
Take a few deep breaths,
Inhaling slowly through your nose and exhaling gently through your mouth.
Allow your body to relax with each exhale,
Letting go of all the tensions of the day,
Feeling how your body is feeling right now,
Preparing yourself to center your attention on your breath so you can relax your body and release the tensions from your day.
Begin by softly bringing your attention to your breath.
Notice the natural rhythm of your breath.
With each inhale,
Feel your body filling with calmness and with each exhale,
Release any tension or stress from different parts of your body,
Relaxing your head,
Relaxing your eyes,
Relaxing the muscles of your face,
Relaxing your mouth and your tongue,
Feeling how your jaw relaxes more and more with each breath,
Relaxing your ears,
Relax your shoulders and relax your arms,
Relaxing your hands and fingers and relaxing your back,
Relaxing the muscles of your back,
Relaxing your chest,
Relaxing your belly,
Relaxing your hips,
Relaxing your thighs and your legs,
Relaxing your knees and relaxing your feet,
Relaxing your whole body and relaxing your mind,
Continue breathing,
Inhaling and exhaling as you imagine a warm,
Soothing light at the top of your head,
As you breathe in,
Visualize this light slowly moving down through your body,
Relaxing each part it touches even more,
This light moves from your head,
Down your neck,
Into your shoulders,
Chest,
Your abdomen and finally your feet,
Feel your entire body becoming more relaxed and grounded,
That's it,
Observing how your body feels now,
Notice if anything has changed so far,
Now gently scan your body one more time from your head to your toes,
This time pay attention to any areas of tension or discomfort,
Take note of how each part of your body feels,
Without trying to change anything,
Is there any physical or emotional tension,
This is the time to start taking some emotional inventory,
Slowly bring your awareness to your heart center,
Imagine a gentle light there,
Representing your emotional self,
As you focus on this light,
Begin to take inventory of your emotions and feelings,
It's important to acknowledge your feelings and so I'm going to ask you to name each emotion you're currently feeling,
You might say to yourself I feel X,
Y,
Z,
For example I feel happy,
I feel anxious,
I feel grateful,
Or I feel sad,
Whatever it is you're feeling,
Acknowledge the feeling and accept it,
Allow yourself to accept each emotion without judgement,
Remind yourself that it's ok to feel what you're feeling,
Every emotion is valid and part of your human experience,
Take your time to feel whatever it is you're feeling,
That's it,
Now we are going to work on releasing these emotions,
With each exhale imagine the light in your heart gently dissolving any heavy or negative emotions,
Releasing them into the air,
And with each inhale invite in peace,
Acceptance and tranquility,
Inhaling and exhaling,
And exhaling,
Continue breathing and releasing any negative emotions and releasing them into the air,
And exhaling,
Inhaling peace,
Acceptance and tranquility,
This wonderful feeling of serenity starts to take place in your body,
And in your mind,
Think of whatever feelings or emotions you've experienced so far and notice if you observe any underlying causes or patterns,
And simply observe without trying to analyze or fix anything,
Sometimes by becoming mindful of these feelings or emotions we are already doing a lot of the work to heal them,
Take your time and observe these feelings,
Continue breathing and observing yourself,
It is also important to gently and silently offer yourself compassion and kindness,
You may repeat to yourself,
I am gentle with myself,
I allow myself to feel and heal,
I am at peace,
I am gentle with myself,
I allow myself to feel and heal,
I am at peace,
I am gentle with myself,
I allow myself to feel and heal,
I am at peace,
That's it,
As you continue to breathe naturally,
Imagine the light in your heart expanding,
And filling your entire body with warmth and peace,
Feeling the love for yourself and the people around you,
Feeling how your body is becoming more and more relaxed,
And there is a heaviness that is becoming more prominent all over your body,
And there is less need to pay attention,
Allowing these feelings of peace,
Love,
Kindness and self-compassion to deepen as you continue to breathe,
And this is also a good time to let go of any remaining thoughts or emotions,
Trusting that you have acknowledged and accepted them,
Allowing yourself to drift gently into a restful deep sleep,
That by having taken inventory of your emotions and feelings,
This meditation helps you to acknowledge,
Accept and release them,
Fostering a sense of peace and readiness for deep peaceful sleep.
And you know,
You can always come back to listen to this meditation,
As many times as you need to,
As you'll notice with practice,
Your life will be happier,
And you'll be able to regulate your feelings and emotions easier,
And when you're ready to come back to the present,
You'll be able to freely wake up,
Feeling so much better,
Better than ever,
With more energy,
And a great desire to live.
For now,
Sleep and rest,
Thank you for listening,
And I'll talk to you soon,
Sleep well,
Good night.
