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 meditation to sleep deeply,
Eliminate nerves,
Anxiety and stress.
This meditation is designed to help you sleep better and in turn decrease anxiety by eliminating stress and calming nerves.
One of the reasons why I love meditation and one that is important to understand is that during meditation you are always in control.
This means that the state of relaxation and deepening of concentration is really up to you.
So the more you allow yourself the opportunity to relax or deepen in this meditation,
Your body and your mind will react and relax more and your attention will be on whatever you decide.
And my voice will help guide you as long as you agree to follow my instructions.
In fact,
Right now you can already begin to feel a bit of relaxation since the natural state of your body and your mind is relaxed.
And by practicing this meditation or simply giving your body and your mind an opportunity to return to their natural state,
Deep down you know what's best for you and you know that the more you relax the more benefits you'll get from this meditation.
You can place your body in a comfortable position in a place where no one will interrupt for several minutes.
Let's start by bringing your attention to a point in the distance with your eyes open.
And at the same time you can think the thought,
My body can relax.
Or you can think the thought,
I can relax.
By thinking that your body can relax,
You'll notice how your body begins to react to that thought in a positive way.
And you can begin to notice how the eyelids on your eyes move.
And slowly begin to feel heavier with each breath.
And your eyelids begin to close little by little as you continue to breathe naturally.
It is incredible how by directing your attention to the muscles of your eyes and thinking the thought,
My eyes can relax.
Your eyes react to that thought and begin to relax more and more and become more comfortable.
And notice how your closed eyes feel more relaxed and more comfortable.
You can also feel how that relaxation of your eyes begins to expand around your eyes to other parts of your head.
Notice how your forehead already feels more relaxed.
Your cheeks relax more and more.
And different parts of your face and muscles relax more and more.
Continue to breathe naturally and allow your inhalations to get deeper and more pleasant as your body continues to relax more and more.
Feel the air entering your body and feel how your lungs carry that oxygen to every part of your body filling your body with life.
And relaxing every cell of your body.
You can feel how when the air enters your body your chest moves and as the air leaves your body your chest moves differently.
You can feel your belly as it feels more relaxed.
And notice how your muscles expand and contract with each breath in a natural way.
One of the most powerful antidotes we have to alleviate any feeling of anxiety is simply breathing.
Especially when we breathe slowly and when we breathe more deeply.
Another way that we have very useful and powerful that can help us eliminate physical tension or emotional tension is with our thoughts.
So by thinking with each breath I feel better and better.
You can notice how you breathe and feel better and better.
As you listen to my voice and continue breathing you'll notice how your body continues to relax more and more.
And how with each breath you feel better and better.
And with each breath you will enter a deeper state of concentration in which it is easier and more pleasant to be in this place.
And with each breath you enter a deeper state in which you realize and become more aware of every sensation in your body.
You can feel your skin touching the surface where you are.
You can also feel the weight of your body on the surface where you are.
In this state of deep relaxation it is easier to get rid of worries and problems that you have experienced in the past.
Your problems and worries are disappearing.
And with each breath your concentration deepens.
And there is a feeling of well-being that is increasing.
In this state you can also let go of the past and allow the past to stay in the past.
By letting go of the past you realize that you are working to relax even more and make your body become even more comfortable than before.
And your comfort level is becoming deeper.
And if you feel that you want to move some part of your body so that it becomes even more comfortable you can slowly move any part of your body so that it is even more comfortable and more pleasant.
And remember that this meditation is for you.
For your improvement.
And that is why the most important thing is that you are comfortable.
It is also important to remember that there is no correct way to do this meditation.
The best way is that you are well and that you feel better when you are practicing this meditation.
And your body knows what is best for you.
Your mind knows what is best for you.
And all the time there are processes that are working in your body and in your mind to produce the results they deem necessary for you to be well.
And it is incredible how all these processes that heal your body and your mind occur in the present time and space.
Even when you are apparently not moving or doing nothing.
Completely relaxing your body more and more.
These processes continue to work in your body and in your mind even if you are sleeping soundly since your body and your mind work 24 hours a day,
7 days a week.
To keep your body and your mind healthy.
For now,
Continue to release the muscles of your body and feel how your arms and legs feel heavier and heavier.
There is a feeling of peace and tranquility increasing more and more.
The fingers of your hands can relax more and more.
And you release the fingers of your hands.
It is a deep relaxation spreading throughout your body.
A deep state of relaxation increasing more and more.
And there are many levels of relaxation.
We can always relax superficially or we can relax deeply.
It all depends on you.
Now I am going to talk to that part of your mind that is in charge of controlling these processes.
I am going to provide you with a tool that will help you calm your mind and your body in difficult situations that can cause your anxiety,
Nerves or any unpleasant emotion.
Using your imagination and the power of visualization,
I am going to ask you to imagine that you are in front of a mirror.
And in the mirror you can see your reflection.
In that reflection,
Imagine that you are suffering from anxiety.
And see yourself feeling an unpleasant emotion.
Now imagine that you take a marker and write the word anxiety on the mirror.
And you see your anxious face and the word anxiety on the mirror.
And it's funny how words have great power over us.
There are times that just thinking that we are suffering from anxiety or a negative emotion already makes us feel anxious.
Or we feel anxious because we fear feeling anxiety.
Words and thoughts have great power over us.
And our bodies react according to what is in our mind.
This is why there are thoughts that cause anxiety or fear.
However,
Just as we have this great power to create anxiety and nerves in our body,
We also have the ability to create other states that are more pleasant in our body.
With the simple fact of changing our thoughts in our mind.
There are many different states.
There is a state to relax.
There is a state to let go of the past and feel better.
There is a state in which we can enjoy food more.
And there is a state in which we can get rid of anxiety easier.
There is a state in which you can live more in the present.
And while your mind analyzes and digests this information,
I'm going to ask you to imagine that you grab a towel and erase letter by letter the word you wrote on the mirror.
And by erasing each letter one by one of that word,
You observe how the image of you in that mirror changes little by little at the same time.
Because you're giving a powerful message to your mind that if you decide and want to erase that anxiety,
So it will be.
If you want to relax more deeply,
You can relax more deeply.
If you want,
You can enjoy these more pleasant states that can give you more happiness and joy.
If you want,
You can have more control over your emotions and your thoughts.
If you want,
You can create new habits that will help you create new behaviors that will help you have a more pleasant and positive life.
You continue to breathe,
And perhaps this has not completely erased your anxiety.
However,
The power of the mind is incredible,
And there's a part of you that by practicing this meditation and visualizing yourself,
Erasing that word in the mirror,
Has already received part of the benefits of being in that place,
Listening to my voice.
The seeds of change and improvement have already been planted in that part of you that is in charge of controlling those processes.
And maybe you could also think about what will happen in the moments when your anxiety or fear wants to return.
Those times when you feel and know that you begin to feel something is not right with you.
Perhaps your breathing becomes faster,
Or those times when you become aware that something can cause you anxiety.
Perhaps a feeling of pressure on your chest,
Or sometimes we feel a lump in our throat of something we want to say but cannot express.
Deep down you know and you realize when this happens,
Because your mind is very powerful,
And it realizes everything that is happening at all times.
This is why I would like you to remember during those times that everything in life has a cycle.
Everything begins,
Continues,
And ends sooner or later.
Nothing lasts forever.
They are constantly flowing all the time in one direction or another.
And when you notice these sensations starting in your body,
Whether in your throat,
Your chest,
Or in your belly,
You'll notice them as they move in a part of your body to another,
Spreading throughout your body.
However,
By observing this energy as it begins to move through your body,
You'll realize that you can break these patterns in the moment as they're happening,
Simply by imagining that you're doing it.
Imagine breaking those patterns in those moments when you feel those unpleasant sensations and changing them into something better.
Feel how it would feel to break these patterns and habits of thinking something that causes you anxiety into something better.
What if you could transform those unpleasant sensations into pleasant sensations?
What if you could transform those negative thoughts into more positive thoughts?
What if you could change the flow of that energy of anxiety into feeling relief?
How much deep relaxation and inner peace could you experience by breaking these old patterns of thinking and acting in a certain way?
What sensations are there in your body when there's deep relaxation and inner peace?
How does your belly feel when it is relaxed?
How do your arms and legs feel when you enjoy deep relaxation?
How does your face feel when you're enjoying great tranquility?
How does your neck feel when you're not carrying all the weight of worries?
How does your back feel when you stop carrying all the emotional and physical tension in your body?
How does your body feel when you erase anxiety from your life?
Perhaps you can experience that beautiful emotion of peace and tranquility?
Healing can happen spontaneously and perhaps you can experience great relief at any moment.
Perhaps you can even experience the feeling of serenity.
A feeling of calm,
Inner peace,
And tranquility is spreading throughout your whole body as you continue to breathe naturally and effortlessly.
Inhaling,
Tranquility,
And exhaling whatever you don't need to carry with you anymore.
Keep breathing and with each breath your body feels calmer and there's less need to move or even pay attention.
With each passing moment there is a feeling of well-being increasing.
The special feeling,
It is as if your batteries were recharging.
Your worries and your problems are drifting further and further.
Any negativity is drifting further and further.
And you allow your body to stay there doing nothing.
Nothing is nothing.
You don't try to make something happen.
You just leave your body there.
Allowing the parts of yourself to heal,
Your past,
And whatever else needs to heal.
You can also empty your mind of thoughts and any images as you feel a deep sensation of calm.
As you breathe in pure air deeply,
Directly into your lungs.
Your attention relaxes more and more.
And it is a relaxed state where you are alert and your body and your mind are relaxed at the same time.
It's a dream state.
A state where you can start dreaming.
My voice and my words will continue to lead you deeper and deeper into sleep.
And there is more desire to sleep deeply.
A pleasant sleep and a heaviness that invades your whole body.
A feeling of tranquility,
Inner peace,
And a nice feeling of calm.
Rest and allow your body to rest.
Your muscles relax to an even deeper and more pleasant level.
Your whole body becomes completely still and you allow yourself the opportunity to let go of everything for a few minutes.
Knowing that you'll be fine.
That you're in a safe space.
Knowing that the tissues of your body are healing and regenerating as you sleep and rest.
You're now entering the world of dreams.
And every night it will be easier for you to enter this state of relaxation and inner peace.
To sleep naturally and effortlessly.
And when you wake up,
You'll feel more alive,
With more desire to live,
And with much more energy.
Knowing that you're a calmer person and that you have control over your thoughts and emotions.
A person who reacts in a calm way to any situation in life.
And every time you practice deep sleep,
You'll be reinforcing these beautiful sensations that help you to heal inside and outside.
And in a few moments,
My voice will leave you.
However,
Your mind will continue working with the processes necessary for you to enjoy a deep and pleasant sleep without effort.
Sleep and rest.
Sleep and good night.
Sleep and good night.
Sleep and good night.
Sleep and good night.
Sleep and good night.
Sleep and good night.
Sleep and good night.
You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You
