Thank you for listening to this sleeping meditation.
My name is Ruben and the goal of this meditation is for you to fall asleep more easily and sleep deeper so that you wake up fully revitalized.
Let's start with laying down in your bed in a comfortable position.
Once you're comfortable laying allow yourself to focus in on the music while slowing down your breathing.
Whilst you're listening to the sound of the music entering into your ears you start feeling more and more relaxed.
And every word that you hear me speak allows you to relax further and further.
Now let's take three deep breaths together.
The intention on the in-breath is to allow all your energy that you scattered throughout the day to return back to you in a gentle and relaxing way.
And on the out-breath imagine as if you're letting go of anything and everything that you've been holding on to,
Other people's energies and any thoughts or feelings.
So breathe in and breathe out.
And another one,
Breathe in and breathe out,
Coming to a relaxed state.
One more time,
Breathe in and breathe out.
Now you have let go of anything and everything.
Just feel that space within yourself,
That relaxed empty space.
And slowly start becoming aware of the feeling of the contact between your body and the mattress.
How you're slowly sinking into the bed,
How the bed is completely hugging you,
Making you feel safe and comfortable so that you can relax even further.
Now put your focus on your legs and imagine that they're getting more and more heavy.
And the heavier your legs become,
The more relaxed you feel.
And the more relaxed you feel,
The heavier your legs become.
And now imagine that your arms are also becoming heavier and heavier.
Yes,
Just like that.
And just notice that the heavier your arms become,
The more you become peacefully at ease.
The more peacefully at ease,
The heavier your arms become.
And now focus on your head and feel how your head is fully comfortable laying on the pillow.
Just notice how with every breath your head feels more and more relaxed on the pillow.
And the more relaxed you become,
The more sleepy you are.
And the more sleepy you are,
The more relaxed you become.
And now just imagine yourself among the stars and see that you are walking on an unending staircase in the middle of the universe,
In the middle of space.
And now you see yourself stepping down the stairs,
One step at a time.
And every step that you take,
You become more and more relaxed.
And one more step,
And one more step,
And one more step,
And one more step.
Just notice the rhythm of your steps.
And how every step you take is allowing you to fall asleep.
And in this half or full sleep state,
Just feel your heartbeat beating.
Cacao,
Cacao,
Cacao,
Cacao.
The beat of your heart is making you feel more and more relaxed.
And now just allow yourself to sleep,
To sleep like a baby,
So relaxed,
So at ease,
So at peace with the world and yourself.
Sweet dreams.
I love you.
Thank you.
Good night.
Good night.
