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 guided meditation for sleep and anxiety,
Relief from stress and insomnia.
The intention of this meditation is to help you eliminate anxiety,
Nerves and stress accumulated in your body and in your mind on your day-to-day activities so that you can have a deep sleep.
I'm going to ask you to get into a comfortable position to relax completely and to close your eyes.
The more comfortable you are,
The more benefits you'll get from this meditation.
So get as comfortable as possible and once you're in a comfortable position,
I'm going to ask you to breathe deeply several times,
Slowly and gently,
And as you do,
Fill your lungs completely with oxygen and try to hold the air for a few moments and as you do,
Feel that oxygen in your body,
Filling your body with life and nourishing every cell of your body.
And slowly as you exhale,
Release the air through your mouth,
Releasing through your mouth all the things that you no longer need to carry.
Free yourself from your past and release the stress from your body as you exhale and continue to feel your breath as you also feel the weight of your body and observe how,
By releasing the tensions of your body,
You can feel how your body begins to relax and continue to breathe slowly and deeply,
Filling your body with air and that beautiful feeling of knowing that you're still alive,
Feeling of tranquility and inner peace.
And as you inhale,
Try to hold the air for a few moments and feel that sensation of oxygen filling your lungs and carrying that oxygen to every cell of your body,
Through your bloodstream and slowly release the air through your mouth and as you exhale,
Imagine that all the air coming out of your body is getting rid of all the negativity of your day and freeing yourself from the past,
Taking out in that exhalation all the stress and the tensions from your day,
All the things that you no longer need to carry with you,
Relaxing your body even more and leaving an inner peace in its place,
This beautiful feeling of peace of mind.
And see how your body feels now and notice how you might be a little bit more relaxed,
Continuing to release all the stress from your body and your mind and although your body may not be completely relaxed yet,
Observe that other parts of your body may still have some tension in them and simply watch them and as we practice this meditation,
We'll see how your body is going to release more and more of that tension and that stress that has accumulated over time,
Releasing your body and your mind from all of this and continue to breathe deeply,
Slowly,
Filling your lungs with air,
With peace and poise and feeling that beautiful feeling of being alive and satisfied,
Knowing that you are in a safe place and that you're going to be fine and as you breathe deeply,
Hold that oxygen inside your body for a few moments and watch the vibration of this energy as it fills you with life and reaches every part of your body and slowly release the air effortlessly,
Taking out with that energy whatever is left inside of you that's negative,
Freeing yourself from the past,
From any trauma or negative situations that you no longer need to carry with you in the present,
Releasing your body and your mind from the stress and all this negativity more and more,
That's it,
You're doing great,
You're doing great,
Notice how your body's feeling now,
Do you feel more relaxed?
Good,
And now we're going to practice a deeper relaxation to release the physical tension and the mental stress that might have accumulated throughout your day,
Throughout the weeks or months.
Once again,
I'm going to ask you to breathe deeply and hold the air inside of your body for a few moments and this time you're going to squeeze your feet as much as you can at the same time that you're breathing in,
Tightening your muscles of your feet as much as you can and now release the air gently as you release your feet as well and let them relax.
More and more,
Releasing the stress from your feet by taking the air out of your body and feeling how your feet feel more relaxed and I'm going to ask you to send love and admiration to your feet and imagine that you're telling them in your mind that you love them very much and thank them for everything that they do and feel your feet receiving that love and admiration from you.
Now breathe deeply again and hold the air for a few moments and this time you're going to concentrate all your attention on the muscles of your legs and I'm going to ask you to tense the muscles of your legs for a few seconds.
Now let go of the air,
Release the air gently and as you do let go of your legs and relax your legs gently and effortlessly and feel the stress and tension leaving your legs and melting away and you can feel your legs becoming heavier and heavier and notice how your muscles from your legs are relaxing more and more now I'm going to ask you to send some love to your legs and admiration.
Imagine that you're telling them that you love them very much and imagine your legs receiving that love and admiration from you and that's it.
You're doing great and you can already feel how your body feels much better,
More relaxed,
Freeing yourself from all those negative experiences from your past that you no longer need to carry anymore and with each passing minute you're going to notice more and more improvements in your body and your body is going to thank you for taking this time to relax and let go of all the negativity leaving you with calm,
Peace of mind,
Satisfaction and tranquility in its place.
Now again I'm going to ask you to breathe deeply and hold the air for a few seconds and this time you're going to focus all your attention on all the muscles of your body and tighten all the muscles of your body,
Your face,
Your neck,
Your shoulders,
Your arms,
Your hands,
Your stomach,
Your legs and your whole body becomes tense,
As tense as you can.
Holding your breath for a couple seconds and release,
Release your whole body and release all that tension that was accumulated in your whole body and your mind.
Relax your mind and feel how your back feels more relaxed and your chest feels more relaxed.
Your whole body just feels more relaxed,
Releasing your body and your mind from all the stress and now we're going to send love to your whole body and admiration.
Mentally imagine telling your body,
I love you very much,
You are beautiful and imagine your body receiving that love and admiration,
Feeling content,
Feeling more relaxed.
In this state,
Will you relax all the muscles of your body?
Take another deep inhale and hold the air for a few seconds and then exhale slowly.
As you exhale,
All the muscles in your body relax even more and as the air flows in and out of your body,
You're entering a more pleasant state of relaxation.
Feel your muscles more relaxed.
And your whole body resting comfortably in whichever position you decided to be in.
Continue to breathe and with each passing moment,
You put more attention on the rhythm of your breath,
Inhaling and exhaling,
Feeling how your belly and your chest move up and down with each breath,
Enjoying this moment,
Enjoying your breath,
And you can continue to feel how your body feels much better,
More relaxed,
Free from all the negative experiences of your past,
Things that you no longer need to carry with you anymore,
And you're gonna observe with each minute that goes by,
How you feel better,
Your feet feel better,
Your legs feel better,
Your arms feel better,
The organs in your body feel better,
Your head feels better,
And your whole body feels much better,
And your body will thank you for this time that you're taking for yourself,
To relax and to really let go of all that stress,
All the negativity,
Leaving in its place,
Gratitude,
Love,
Admiration,
Calmness,
Serenity,
Inner peace,
And tranquility,
And your body and your mind feel much better,
And you allow yourself to be taking into a deeper state of relaxation and concentration,
Releasing more and more everything that you no longer need to be carrying with you anymore,
Filling you with each breath of gratitude,
Love,
Admiration,
Calmness,
Serenity,
Inner peace,
And tranquility,
Feeling how every minute that goes by,
You feel greater confidence in yourself,
And a great feeling of well-being that will increase with each breath,
And now,
Observe how your whole body is completely relaxed,
The stress that previously did not allow you to sleep has disappeared,
And now,
Give yourself the opportunity to mentally scan your whole body,
From head to toes,
In the next few minutes,
Letting go of your body,
And focus all your attention on your breath,
Effortlessly letting your attention flow with each breath as you inhale and exhale,
Allowing your body to relax more and more,
And my voice is going to leave you in a minute,
So you can do it on your own,
Letting your mind do the work it deems necessary,
While your body goes into a restful state of sleep,
Allowing yourself to be taken away by your self-consciousness,
Focusing on your breath,
Giving yourself the opportunity to enter an increasingly deep and restorative sleep,
Starting with your feet,
And continuing on your own,
Allowing yourself the opportunity to continue gently and effortlessly,
So that this guided meditation helps you heal the things from your past that need to heal within you,
So that very soon,
You will enjoy deep sleep and a deep pleasant relaxation,
Good night,
Rest,
Love you and see you tomorrow,
Sleep.
