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 mindfulness meditation for sleep.
Heal mind and body while you sleep.
I'm going to ask you to get into a comfortable position in a place where no one will interrupt you and where you can close your eyes.
Let's begin.
Close your eyes and take a deep breath in and release the air.
That's it.
Take another deep breath in and exhale.
That's it.
Feel your breath,
And I'm going to ask you to make your inhalation shorter than your exhalations,
Inhaling and exhaling.
Feeling your breath.
Your breath is how we're going to attain a balance in your mind and body.
This will help you release stress and heal your mind and body faster.
Your breath is the best way to regulate your emotions,
So continue to breathe naturally and effortlessly.
That's it,
And now we're going to work on relaxing your mind and your body,
To give them the opportunity to heal those things from your past that have harmed you at some point.
But first,
We're going to see how you're doing,
Starting with your head.
How is your head feeling today?
How are your eyes feeling today?
How is your mouth doing today?
How are your ears doing today?
How is your neck doing today?
Continue breathing and observing how different parts of your body are doing.
How are your shoulders doing today?
There are many times where we go through very stressful situations and our shoulders absorb that stress.
So observe how are your shoulders doing,
And see if there's any stress on your shoulders.
That's it.
Now,
Observe how are your arms doing today?
How about your elbows?
How are your elbows doing today?
How are your hands doing today?
How are your fingers doing today?
And how is your chest doing today?
How are your lungs doing today?
How is your heart doing today?
How is your back doing today?
How are your back muscles doing today?
How is your spine doing today?
How is your belly doing today?
How are your hips doing?
How about your thighs?
How are your thighs doing today?
How are your knees doing?
How are your legs doing?
What about your feet?
How are they doing?
Look at your whole body and see how your whole body is doing right now.
How do you feel overall right now?
Is there something that's hurting?
Is there something that's bothering you physically or emotionally?
What emotions are in your body?
For me,
Do you feel angry,
Anxious,
Sad,
Frustrated,
Cheerful,
Hopeful,
Enthusiastic,
With energy,
Without energy?
Is there something bothering you?
Is there any sensations on your body?
And now,
We're going to observe your mind.
How is your mind doing today?
What kind of thoughts are in your mind right now?
What is your mind focused on right now?
Can you concentrate easily?
Or do you feel scattered?
Are you having a hard time relaxing and listening to this meditation?
Or do you find it easy to listen to and follow the directions of this meditation?
What mental images are on your mind right now?
Do you feel like I'm talking too much?
Too fast?
Too slow?
Or just the right amount?
Observe what colors are around your body.
Also,
Observe if you don't see anything.
It is possible that you don't see anything.
Whatever it is,
The important thing is to observe what there is.
Good,
And now,
We're going to work on releasing stress from your body and your mind.
This will help you heal from the inside out.
Starting by relaxing your head.
Relax the muscles on your face.
Relaxing your eyes.
Relax your mouth.
Relax your tongue.
Relax your ears.
And relax your neck.
That's it.
And now,
I'm going to ask you to relax your shoulders.
Releasing all the stress that may be in your shoulders.
Relaxing your chest.
Including your lungs and your heart.
Relaxing your back.
Relaxing your spine.
And the muscles on your back.
Relaxing your belly.
And relaxing all your internal organs.
And now,
Mentally,
You're going to ask your hips to relax.
Including the parts that join your legs to the trunk of your body.
Relax your thighs.
That part of your body between your hips and your knees.
Relax your knees and your legs.
Relaxing your ankles.
And relaxing your feet.
Relax your entire body.
From your head to your toes.
And gently,
We're going to relax your mind.
And letting go of all your thoughts and worries.
Emptying your mind.
And without effort,
I'm going to ask you to gently bring your awareness to your breath.
Feeling the air entering your body.
And the air leaving your body.
Noticing the air entering your body.
Feeling that air as it enters your body.
Filling you with a pleasant warmth that helps you relax even more.
A wonderful sensation of stillness,
Calm,
And inner peace.
You feel relieved.
A sensation of well-being expanding more and more.
Oh,
You're in a safe place where you can rest deeply and feel great inner peace.
It is a mental rest and harmony that will spread throughout your body.
You feel great tranquility,
Serenity,
And confidence that everything will be fine.
Because you're ready for a deep and pleasant rest.
And with each breath,
There's less desire to move or pay attention.
Relaxing your body more and more.
Letting go of everything.
And letting your body and mind rest deeply.
Healing the past.
Continuing breathing and enjoying a deep and pleasant mental rest.
Your body already feels much better.
And you're ready to let your mind and body continue working on what they consider necessary to heal those parts of your past.
Your mind and body will continue to heal while you enjoy a pleasant and deep sleep.
My voice will leave you now.
However,
You can continue resting as long as you consider necessary.
Knowing that you can always come back to this meditation whenever you need to.
And when you're ready to return to the present,
You'll be able to wake up feeling much better.
With more confidence,
Better health,
More joy and happiness.
And ready to live your life with more desire and a lot of love.
Thank you for listening and talk to you soon.
