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.
My name is Robert Aceves and I welcome you to this short meditation to sleep deeply and let go of the day.
For this meditation,
I suggest that you lie down on your bed and place your body in a comfortable position.
Your arms and your legs can be kept extended or in whatever position is best for you.
If you like to sleep with a blanket,
Pillows,
Or whatever helps you sleep better,
This is a good time to use them.
Let's begin.
Close your eyes.
That's it.
Now,
I'm going to ask you to take a deep breath in through your nose and breathe out through your mouth slowly until all the air is out of your body.
That's it.
And again,
Inhale through your mouth deeply and breathe out slowly through your mouth.
And again,
Inhale through your nose deeply and breathe out through your mouth until all the air is out of your body.
Once again,
Take a deep breath in through your nose and exhale through your mouth.
That's it.
And now,
Notice what thoughts are in your mind.
Are you thinking about something that already happened?
Was it something you did?
Or something you stopped doing?
Are you thinking about the future?
Are you thinking about what you're going to do tomorrow?
Are you thinking of something you'd like to do?
Perhaps there's something that worries you?
That's it.
And now,
We're going to allow your mind the opportunity to think about whatever it wants to think about for a moment,
To analyze it and see if there is something that needs to be changed,
Adjusted or improved because your mind knows what is best for you.
We're going to allow a few moments for your mind to make the necessary adjustments to produce the changes it deems necessary.
That's it.
And now,
Gently bring your attention to this present moment,
Using your breath as an anchor to the present moment.
The here and now.
Inhaling and exhaling and effortlessly,
You're going to bring your attention and your focus to the tips of your toes and you're going to imagine a beautiful golden light touching the tips of your toes,
Feeling that energy touching your feet and entering your body,
Filling your feet with this beautiful energy and a special warmth feeling.
It helps you relax your feet and your toes.
Your feet relax more and more.
This energy and this warmth begin to flow through your feet and into your toes.
This energy and this warmth begins to slowly move up your shins and calves,
Relaxing your shins and your calves,
And it continues to move up your legs,
Relaxing your legs even more,
To the point where you feel the weight of your shins,
Your calves and your legs becoming heavier and you feel how your shins,
Calves and legs are touching the bed.
And now we're going to release your feet,
Your calves and your legs,
Freeing your attention from this part of your body,
Letting it go completely.
That's it.
Raising your attention and feeling this energy and this warmth rising little by little to your hips,
Feeling your hips,
Allowing your hips to relax comfortably,
Letting go of your hip,
Allowing it to relax more and more.
That's it.
That's it.
And this energy and warmth reach your abdomen,
Feeling how this energy can also be felt inside of your body,
Relaxing the internal organs and helps to heal the tissues and muscles inside your body,
Preparing them for a night of deep rest.
This energy and warmth is now in your chest and you feel how the tensions of the day and the stress accumulated throughout the day dissolves effortlessly.
And with each inhalation,
You can feel how your chest expands and when you exhale,
You can release any emotion or negative energy that has accumulated in your body,
Inhaling white energy that purifies your body and exhaling all the negative things out of your body.
Continue breathing and feeling how your body already feels more relaxed and there is a nice feeling of peace and tranquility,
Relaxing more and more,
Relaxing your shoulders,
Relaxing your arms,
Relaxing your neck,
Relaxing your throat,
Relaxing every muscle in your face,
Relaxing your chin,
Relaxing your chest,
Relaxing your cheeks,
Relaxing your jaw,
Relaxing your lips and your tongue,
Relaxing the muscles in your face and your nose,
Your eyes are relaxing more and more and your eyelids feel heavier and heavier,
Relaxing your forehead,
Releasing all the tension that has accumulated on your forehead.
You continue to prepare your body for deep rest and total rest by inhaling deeply and exhaling slowly,
Your body and mind already feel better and they're ready to have an amazing night.
Your body and mind feel more relaxed and are ready to rest and recover.
During this deep rest,
Let go of your body,
You continue to breathe naturally and without effort.
At this point,
You can be grateful for all the good that is in your life.
That's it,
You are about to reach the point of greatest relaxation.
Let go of your thoughts,
Let go of your worries,
Let go of your past,
Let go of your day,
Let go of any thoughts of tomorrow,
Let go of your mind,
Empty your mind completely,
You no longer need to pay attention,
Just sleep,
Rest.
Thank you for listening and until next time.
