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 fall asleep fast and restful.
Many times when we can't sleep,
We feel that our mind is preoccupied or distracted and we have a hard time relaxing physically.
This can make it difficult for us to focus our mind on something or it is also possible that we have a lot of energy in our mind when we simply can't sleep for the same reason.
All this is normal and natural with so many things happening in the world.
The advances in technology,
Television,
Internet,
Smartphones,
Etc.
And one way we can use to lower our thoughts and calm our mind is to bring all that energy that we are using in our mind and thoughts to our body.
There are many ways we can do that but today I want to show you a mindfulness practice that was scientifically designed by the United States Air Force during the World War II for soldiers that can help you fall asleep soundly within 2 minutes.
This technique was designed so that soldiers could fall asleep on the battlefield at any time in the morning or at night and under any circumstances including after drinking coffee for those like me who are affected by the caffeine or even with bullets in the battlefield.
This technique was practiced by the soldiers for 6 weeks in a row and when they mastered the technique 96% of those who practiced it managed to fall asleep within 2 minutes or less.
As we all know,
A restful sleep is essential to heal the mind and the body.
It is advisable to sleep between 6 to 9 hours a day and we also know that insomnia and not sleeping can have disastrous effects on our health and our well-being.
So let's give this technique a try to help the World War II pilot sleep soundly.
I'm going to invite you to put yourself in a safe place where you can fall asleep soundly and where no one will interrupt for the next few minutes or for the rest of the night.
Place your body in a comfortable position with your back straight and your legs straight without crossing your legs.
And with your arms by your side or on your belly,
Whichever is more comfortable for you.
Feeling a comfortable temperature,
Not very hot,
Not very cold and slowly I'm going to ask you to close your eyes.
Take a deep breath in and breathe out.
Take another deep breath in and breathe out.
And the first step to completely relax and fall asleep is to blank your mind.
To help you do this,
We're going to relax all the muscles of your face.
So I'm going to ask you to put your awareness on the muscles of your face and relax the muscles of your face.
And feel how the muscles of your face relax.
That's it.
And now I'm going to ask you to relax the muscles of your neck.
That's it.
And now relax the muscles of your shoulders.
Drop your shoulders.
That's it.
And relax the muscles of your arms.
Perfect.
And while you continue breathing,
You can also feel how your chest relaxes more and more.
Great.
And your back relaxes too.
Relax in your back.
Letting go of all the tension.
Relaxing your legs more and more.
And your whole body relaxes completely.
Letting go of your body and all the tension in your body.
It's a beautiful feeling of deep relaxation.
And now that your whole body is relaxed,
I'm going to work on relaxing your mind.
And emptying your mind of everything to blank your mind.
For this,
You can literally think of the color white and imagine the white color in your mind.
And observe the color white in your mind.
Let go of everything.
And empty your mind completely.
Let go of any thoughts.
Let go of the past.
Let go of anything other than the color white.
If you prefer,
You can choose any color that you feel can help you more.
Empty your mind completely.
The goal is to do nothing.
Nothing is nothing.
Not to think about anything and stay completely relaxed.
If putting your mind blank is hard for you,
Another option that can help you is to imagine that you're lying on a very comfortable couch in a pitch black room.
And you relax completely and your body feels more and more relaxed.
Continue breathing and feeling how your body feels more relaxed.
And there's a very nice feeling of peace and tranquility increasing more and more.
And if you're already sleeping,
Continue enjoying this deep and pleasant sleep.
And if relaxing your body or blanking your mind or imagining yourself being in a pitch black room,
Resting on a comfortable couch,
Is not enough for you to fall asleep,
I'm going to ask you to mentally repeat the following phrase.
Don't think.
Don't think.
Don't think.
Don't think.
And keep repeating this phrase mentally for several minutes until you fall asleep soundly.
Don't think.
Don't think.
And give yourself the opportunity to continue gently and effortlessly so that this meditation helps you to heal the things that need to heal within you.
And so that very soon you will enjoy deep sleep.
A deep and pleasant relaxation.
And by practicing these techniques constantly,
You will observe how your body feels better and it is easier to achieve deep relaxation faster and let go of thoughts,
Worries,
Or anything that doesn't allow you to sleep soundly.
For now,
Continue to breathe and rest deeply.
Sleep deeply and rest.
Don't think.
Don't think.
Sleep and rest.
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