Hi,
My name is Robert Aceves,
And I welcome you to this guided mindfulness meditation Breathing into Sleep.
Fall asleep fast.
Please find a place where nobody will interrupt you for a few minutes or for the rest of the night.
Settle into a comfortable position,
And let your eyes close or soften your gaze.
That's it,
And now take several long,
Slow,
Deep breaths,
Inhaling fully and exhaling completely.
Breathe in through your nose and out through your nose or mouth,
Allowing your breath to find its own natural rhythm.
Now,
Focus all your attention on your breath as it enters your body through your nostrils,
Travels down to your lungs,
And causes your belly to expand.
Notice,
As you exhale,
How your belly contracts and the air moves up and out,
Allowing your attention to flow with your breath.
Continue breathing,
And observe the differences between the inhale and the exhale.
Feel the cool air enter your nose and the warmth as you exhale.
Allow yourself to gently release any surrounding sounds.
If you notice your attention drifting to a noise,
Simply acknowledge it,
And with kindness guide your focus back to the soothing rhythm of your breath.
Continue breathing naturally,
Effortlessly,
Without trying to control it.
If your mind wanders,
Simply notice it without judgment.
Visualize each thought as a leaf floating down a stream,
Letting it drift away.
Gently bringing your attention back to your breath each time.
And again,
Notice when your mind has wandered and observe your thoughts.
This awareness strengthens your ability to detach from thoughts and refocus on your breath.
Be present with your breath.
Watching the rise of your belly on the in-breath as you inhale,
And the release as you exhale.
And now,
Acknowledge any physical sensations or emotions that arise.
Without judgment,
And gently guide your attention back to your breath.
In and breathing out.
Following the air all the way in.
Being present with each moment.
And when your mind wanders again,
Notice it without judgment,
And gently return to your breath.
And as you continue with this practice,
Gently expand your awareness to encompass your entire body and the space around you.
Allowing yourself to sink into a deep,
Restful sleep,
Where both your body and your mind.
My voice will fade now,
But you can remain in this peaceful state,
Savoring each breath and the tranquility it brings.
When you're ready to return to the present moment,
You'll do so naturally,
Naturally feeling refreshed,
Deeply relaxed,
And more connected to your life.
Thank you for being here with me.
Rest well,
And I'll speak with you soon.
