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 Haceves and I welcome you to this mindfulness meditation on the power of gratitude for sleep.
One of the main reasons it can be so difficult for us to fall asleep at night is because we often have this feelings of agitation,
Worry,
Stress or sometimes we're just planning our day or have you noticed this sometimes we are laying in bed ready to sleep and we just can't stop thinking about something.
Thoughts keep coming in and out of our mind non-stop.
Sometimes we can have the same thought over and over again and if we can't fall asleep there's often this feeling of frustration that keeps increasing.
One of the practices we would like to explore today is the practice of gratitude.
A mindfulness practice of appreciating things in our life or things in our world that bring us feelings of joy and happiness.
This can help us calm the body and your mind by focusing on that which is good or pleasurable and that can help tell the body to relax,
To soften and that for now or this evening everything will be fine.
So to start this practice I would like to invite you to make yourself comfortable in the position that you want either laying down on the bed or on the floor since the more comfortable you are the more benefits you'll get from this meditation.
And close your eyes.
Now take a deep breath in and breathe out.
Ah that's it.
Now take another deep breath in.
Hold your breath.
And breathe out.
And feel your breath.
And while you feel the air as it enters and leaves your body,
Inhaling and exhaling,
I'm going to ask you to think of something that you're grateful for.
And now think of something that you truly really appreciate in your life.
So now perhaps you can think of a person in your life that you truly appreciate.
So that's it and perhaps now we can think of the weather.
Can you feel appreciation for the weather today?
Now perhaps you can think of a pet or an animal that you love.
So perhaps you can also be thankful at the fact that you're still alive and that you're able to listen to me.
You can also think about the fact that you can see things with your eyes,
The fact that you can smell things with your nose and taste food for example.
You can be grateful for being able to move,
To walk if you can,
Or having two arms and two legs.
So that's it.
What we're doing is bringing your awareness to those things that you're grateful for.
The little things in life that you appreciate,
Simple things as perhaps having soft sheets on your bed right now.
Maybe you appreciate how quiet the room is where you are right now.
Perhaps you can appreciate that you have made this time for yourself to relax,
To wind down,
To be able to find comfort in this moment with feelings of appreciation,
Warmth,
Safety and feelings of ease in your body.
Appreciating each breath,
Each inhalation and exhalation.
This beautiful breath that keeps us alive.
So relaxing the belly with each breath.
Relaxing your arms and your legs with each breath.
Feeling your legs and your arms becoming heavier and heavier with each breath.
Your whole body feels so much more relaxed with each beautiful breath.
So so that's it.
Feeling thankful for this moment of ease,
Comfort and safety.
As we breathe and relax the body even more,
Feeling comfortable in our body.
Feeling appreciation for this moment of ease and well-being.
Letting go of any tightness,
Letting go of any worries.
Letting go of the past and anything that doesn't let you relax in this moment.
And simply give yourself the opportunity for a sense of appreciation and being.
So that's it.
Bringing your awareness to your breath as your body relaxes more and more with each passing minute.
That's it.
And you can stay like this for several minutes,
Enjoying this beautiful feeling of inner peace,
Ease and relaxation.
Feeling of gratitude and being thankful for everything that's around you.
Peace,
Tranquility and satisfaction.
Giving thanks to the universe for all that is good in your life.
And when you feel you've had enough,
You can return to the present feeling much better,
With more vitality and with greater appreciation for everything that's around you.
You may notice that you want to smile more and that your attention is more in the present.
And you may notice that you enjoy more the simplest things in life.
Knowing that when you need to recharge your batteries,
You can always return to this meditation and listen to it when you need it.
For now,
Sleep and rest deeply.
Let your body rest.
Let your mind rest.
Sleep.
So so so so so so
