Hello and welcome.
Are you ready to let yourself drift away into restful,
Calming sleep?
If this is so,
Allow me to be your guide into this wonderful experience.
Sleep is the best meditation,
Says the Dalai Lama.
Let us meditate then and allow your body and mind to take a journey into the land of blissful relaxation.
Now that you are lying in bed,
Notice how pleasant this feels.
Softness of the pillow,
Warmth of the bedding.
This is your time to rest.
Give yourself permission to relax into the comfort of your own bed.
If there is any tension,
Any discomfort that still stands in the way of your complete relaxation,
I give you a minute to gently move into position that works best for you.
It may happen that your muscles still hold some emotional charge,
An echo of the day that now comes to an end.
Let us squeeze those emotions away and put them to rest.
You can simply do this by tensing and relaxing your muscles.
This is a simplified version of a scientifically proven technique called progressive muscle relaxation.
It goes like this.
Breathe in deeply through your nose.
Then extend your fingers and make a fist,
Tensing all muscles in your body.
Then hold that for a moment and finally release as you breathe out through your mouth.
Let's do it together three times.
Are you ready?
Breathe in through your nose.
And tense all your muscles.
Just a bit longer.
And release and breathe out.
In.
Hold.
Tense your muscles.
And release.
Breathe out.
Last time in.
Hold.
And release.
Breathe out.
And release.
And release.
Hold.
And release.
And release.
And release.
And release.
Breathe in penalty and relax.
Now,
Feel the difference between tension and relaxation.
Enjoy this feeling as you sink in deeper into your bed.
You may feel that every muscle in your body softened just a bit.
You feel safe and calm,
Slowly approaching the threshold of sleep.
Now,
It's time to plant a seed of your dream.
Do you remember your favorite dream?
How did it make you feel?
Dreams are not bound by the rules of our waking reality.
You can stretch your imagination and explore the land of infinite possibilities.
I give you a moment to seed your dream now.
If nothing comes to mind,
You may use a simple affirmation.
I choose to have a wonderful dream tonight.
Repeat it three times.
I choose to have a wonderful dream tonight.
Now,
Feel your breath getting longer and deeper as you begin a countdown approaching the dream state.
Count from 10 to 1 every time you exhale.
If you lose the count along the way,
Simply start from the top.
I'll wait for you here,
Holding the space.
I'll wait for you here,
Holding the space.
Now,
You are so very close to the ultimate boundary.
Your waking state and your sleep are so close together now.
Your body is fully relaxed and your breath is long and deep.
Every cell of your body is getting ready to have a good night restful sleep.
If you're still holding on to this waking reality,
Simply tune in into the natural flow of your breath and feel that your breath is the gateway to the dream state.
Notice how with every exhale you go deeper and deeper,
Closer and closer to the deep sleep.
Now,
You are so very close to the ultimate boundary.
Your waking state and your breath are so close together now.
This is your time to let go.
This is your time to surrender to the restful sleep.
I wish you a very good night's sleep so when you awake,
You are full of fresh energy and vitality.
Good night.
