Hello and welcome.
My name is Tomek and I feel honored that you have chosen me as your guide to a deep,
Restful sleep.
Sleep is necessary for your well-being.
Your body and mind require sleep to restore their full potential.
Sleep is a precious commodity and therefore at the very start of this meditation,
I'd like you to set a strong intention to have a deep,
Restful sleep tonight.
To do that,
Say it out loud or in your head,
I choose to have a deep,
Restful sleep tonight.
I choose to have a deep,
Restful sleep tonight.
I choose to have a deep,
Restful sleep tonight.
Everything that follows will serve this purpose and I'll do everything in my power to help you achieve this state of deep,
Restorative sleep that will leave your body and mind refreshed and energized when you wake up.
You should be in your bed already.
If that's not the case,
I give you a moment now to make yourself comfortable.
Find a position that is good for you and in which your body feels at ease.
You may lie on your back or on your side.
Choose a position that you are normally sleep in.
Take a moment to do it now as I wait for you.
It may happen that you still feel some discomfort and that's okay.
Gradually it will go away.
Now bring to mind thoughts,
Emotions,
Anything that happened today that may be in the way of your mental relaxation.
Do not be afraid if those thoughts and emotions are unpleasant.
I'm here to help you to carry them away.
If nothing comes to mind,
That's okay too.
Simply follow my guidance to release both conscious and unconscious thoughts and energy patterns.
Not being aware of your breath.
Notice that every time you breathe in,
You take in fresh energy and every time you breathe out,
You feel release and you feel contraction of your entire body.
Imagine that your out breath is a carrier wave that is capable of transporting away all those emotions and thoughts that are still in the way of your full mental relaxation.
So as you breathe in,
Take in fresh energy and when you breathe out,
Let go all of those energies that get in the way of your relaxation.
Imagine that you can release them through the bottom of your feet.
Breathe with me like that for a moment.
In fresh energy,
Held,
Stale,
Used up energies,
Emotions,
Thought patterns,
Released,
Free to go through the bottom of your feet.
Good.
You did great.
Now let go of all the remaining resistance.
Feel heaviness of your body getting ready to cross the line between waking state and the dream state.
Feel the softness of your bed.
Notice how pleasant this feels.
You are safe and protected.
I'm here by your side to take you over the threshold.
Is there a part of your body that still feels tense or uncomfortable?
Feel free to adjust slowly and gently your position.
And now become aware of the area around your face.
Feel your forehead.
Let go of any tension.
Feeling purely your awareness,
Make your forehead smooth,
Wrinkle free.
Recognize area around your eyes.
Feel the heaviness of your eyelids.
Feel your temples.
Notice if there's any tension in your jaw.
If this is so,
Now it's a good time to release it.
Pleasant heaviness comes upon you.
And now move slowly towards your neck.
Start being aware of the muscles and bone structures that support your head.
Feel how they comfortably rest on the pillow.
What about your shoulders?
Are they at ease?
You can always use your out-breath to let go and release any tension that is still there.
Move your awareness from your shoulders to your arms.
Feel them resting comfortably.
Feel your hands.
If possible,
Feel the energy pulsating.
Feel the softness.
Feel the tingling.
Feel the pulsation.
Now bring yourself to the middle of your chest.
Now that you are very still,
You may even feel the beating of your heart.
Tune in into that rhythm.
Now slowly and gently move towards the area of your belly.
Once again,
Feel any tension or discomfort and use your out-breath to let go of it.
Feel the pleasant warmth in the area of your abdomen.
Your entire body is switching into so-called rest and digest mode.
Now move gently towards your sit bones.
Feel how your entire body sinks into the bed,
Getting just a bit heavier as it gets more relaxed.
And now as you travel lower,
Start being aware of your legs.
Everything becomes also quiet,
Also still.
And now you are very close to the threshold between the waking state and the sleep state.
You're feeling pleasantly comfortable.
All your body relaxed,
Your mind at ease.
Being fully yourself,
Knowing that you deserve restful sleep.
You are almost there.
In the final step,
Move towards your feet.
Notice any subtle energies.
Now imagine a brush.
And moving it from the tip of your toes towards the back of your heel.
Can you feel the subtle movement of energy?
Now expand your awareness to your entire body.
Feel the softness of your bed.
Feel how comfortable and relaxed you are.
And now you are very close to the threshold between the waking state and the sleep state.
And now you are very close to the threshold between the waking state and the sleep state.
And now you are very close to the threshold between the waking state and the sleep state.
And now you are very close to the threshold between the waking state and the sleep state.
And now you are very close to the threshold between the waking state and the sleep state.
And now you are very close to the threshold between the waking state and the sleep state.
And now you are very close to the threshold between the waking state and the sleep state.
And now you are very close to the threshold between the waking state and the sleep state.
And now you are very close to the threshold between the waking state and the sleep state.
This is the end of this meditation.
I hope that by now you are deeply and calmly asleep and when you wake up you feel full of energy and vitality to face all the challenges of your day.
