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 sleep meditation to let go of anxiety,
Fear,
Worry before you sleep.
This meditation is to help you manage anxiety that you may be experiencing at night to help you calm your mind and get to sleep.
Let's begin.
To start,
Lie in bed and recall your favorite position for falling asleep.
And if you can't recall a position simply lay down in a way that's more comfortable for you.
And close your eyes.
With your eyes closed,
Think about what problems or things are worrying you right now.
This is also a good time to scan your body from head to toes for any physical tension or emotional tension.
Notice what's bothering you and where.
Do you feel pressure on your chest,
Your head,
Or anywhere else on your body?
And now,
Release that tension and let go of those problems and worries in your mind.
Relax your head,
Relax your arms,
Relax your legs,
And relax your mind.
Empty your mind.
That's it.
And now,
We're going to create a happy place for you to go back to whenever you like.
In this place,
You're going to feel safe,
Centered,
And at ease.
You can come back to this happy place whenever you feel overwhelmed,
Whenever you start experiencing any form of anxiety,
Or perhaps when you start to overthink things.
You'll always have access to this happy place,
And you're also going to be able to use it as an anchor to bring your attention back to the present whenever you find yourself becoming lost in worrying,
Stress,
And anxiety.
This happy place will be your breath.
By following your breath,
Without judgment,
You'll be able to anchor yourself to the present,
Simply noticing,
Simply noticing the air entering your body,
And the air leaving your body.
Without changing the rhythm of your breath,
Effortlessly,
Simply watching it going into your body,
And leaving your body,
Observing the sensations in your body with each inhalation and each exhalation.
Observe how deep is your breath.
Is it shallow?
How's the rhythm of your breath?
Just notice it without changing anything,
Allowing your attention to focus on your breath,
Observing the flow of the air going into your body and out of your body,
Feeling the moment the air touches your nostrils as the air enters your body,
And feeling the moment the air touches the upper part of your lips as the air leaves your body,
Feeling the air flowing into your lungs with each breath,
Causing your chest to rise and fall naturally.
Perhaps you can feel how your body absorbs all the nutrients with each inhalation,
And as you exhale,
You flush out of your body any toxins.
And as you continue to breathe,
Notice if there are any mental images left,
Any physical tension or emotional tension left.
Perhaps your mind tends to go towards that anxiety,
Worry,
Or stress that is keeping you awake.
However,
By using your anchor and bringing your awareness back to your breath,
You can automatically feel peace again and serenity.
Thank you.
Feeling a relaxed body staying with this beautiful feeling of peace and serenity as it spreads like a wave of beautiful relaxing energy throughout your whole physical and spiritual being.
Effortlessly,
You can enjoy each breath without even focusing on that,
Simply noticing.
Giving up any attempts to control your breath or change anything about your breath.
This is your happy place,
A place where you can find peace and serenity.
You can always come back to this state by simply breathing,
Just like when you hear a sound and it automatically relaxes you.
Your breath will do that for you.
You will discover your breath is the present and you can simply relax as the air comes into your body and relax as the air leaves your body.
Noticing whatever comes and goes through your mind without holding onto it,
Letting go of the past and every time you get distracted,
Gently bringing your awareness back to your happy place.
It is normal that our minds tend to think about the past and the future.
However,
We are practicing to direct our attention back to this nice feeling of inner peace.
And so,
Gently and in a friendly manner,
You can tell your mind to stop thinking and bring your attention back to your breath,
Your happy place.
And if your attention drifts away to your thoughts again,
Gently tell your mind again to stop thinking and bring your awareness back to your breath,
Your happy place.
Allowing yourself the opportunity to be with the rhythm of your breath,
Inhaling and exhaling.
Your breath is your happy place.
Your breath is your best friend that allows you to reset your mind and get out of your head and to free yourself from your thoughts,
Clear your perceptions and feelings from the things you don't need to carry anymore.
This peaceful feeling serves to help you sleep better at night with an empty mind and have restful sleep,
Feeling more and more relaxed as you relax into your breath.
Continuing to breathe as you observe there are still things that are not serving you to sleep and gently bringing back your awareness to the breath without judgment.
You are not your thoughts.
Your thoughts are not the enemy.
Right now,
You don't have to do anything at all.
Nothing is nothing.
You don't even have to clear your mind of thoughts.
What we are practicing is to observe your thoughts and recognize them without getting caught up in them allowing you to experience restful sleep and a quieter mind.
Perhaps you can already sense this calmness spreading throughout your entire body and perhaps you are already experiencing an even more relaxed body.
You can continue to experience this beautiful feeling for as long as you want.
And when you decide you want to come back to full awareness you'll feel so much better and fully energized.
For now,
Continue breathing inhaling and exhaling.
Your concentration is becoming deeper and deeper with each breath.
Inhaling and exhaling.
And you're welcome to practice this meditation every night or a few times a week for better results.
Breathing naturally and comfortably.
Breathing in and breathing out.
Sinking into your relaxed breath more and more.
And feeling how there's nothing left.
Simply restful sleep and this beautiful feeling of peace satisfaction and serenity.
Drifting more and more into a blissful and restful deep sleep.
May you be happy.
May you be healthy.
May you be loved.
Sleep and enjoy this restful sleep.
You you you you
