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.
Welcome to this guided mindfulness meditation to sleep deeply in 10 minutes.
The purpose of this meditation is to help you sleep soundly and wake up refreshed and rejuvenated after a good rest.
My voice will follow you at first and then the music will gradually fade to help you fall asleep fast and easily.
So lay down comfortably and close your eyes.
I'm going to ask you to bring your awareness to your body and feel the weight of your body on the bed or on the floor.
We'll start by making your body as comfortable as possible.
Feel your head on the pillow or on the floor and find a position in which your head,
Neck,
And your back are as comfortable as possible.
The less tension in your body,
The better.
Now,
Take several deep breaths.
And as you're breathing deeply,
Relax your shoulders and the muscles of your stomach.
Relax the muscles of your face and your hands and your legs.
Release all physical and emotional tension from your body.
Take another deep breath in and let it out.
And continue to breathe normally.
And relax your shoulders and your legs.
And let it out.
And continue to breathe normally.
Let in the inhalations be shorter than the exhales.
And bring your awareness back to your breath and notice where you feel your breath the most.
Is it in your nose?
In your stomach?
In your chest?
As you inhale and exhale,
Just notice where your breath feels the most.
And continue breathing,
Letting your breath relax more and more in a natural and effortless way.
Now,
Notice how the air feels entering your body through your nose as you inhale.
Passing through your throat and filling your lungs with oxygen.
And notice how the air leaves your lungs slowly through your nose again with each exhalation.
And watch your chest moving up and down as you inhale and exhale.
Expanding and contracting.
And continue breathing,
Letting your breath relax more and more in a natural and effortless way.
And continue to focus your attention on your breath and let the thoughts and feelings pass you by.
As if there were clouds in the sky,
Floating,
Fleeting,
Without paying much attention to them.
And gently bring your attention back to your breath,
Without effort.
And you can feel how your body feels much heavier.
And this makes you pay less attention to me.
This is the time to sleep soundly and rest.
Letting your body sleep for as long as it deems necessary to heal and to allow your mind to make the necessary adjustments.
So that you can wake up refreshed and happier.
So rest and sleep soundly.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
