Welcome,
My name is Lucia and I'm a psychologist from Switzerland Tonight I'd love to guide you into a place that is very close to my heart A place shaped by mountains,
Waterfalls and quiet valleys Switzerland is known for its peaceful landscapes and in this meditation I want to share a little piece of that beauty with you This practice is designed to help your body unwind and your mind soften through gentle relaxation,
Slow breathing and a soothing visual journey For the next 20 minutes I'll accompany you with my voice And after that,
The calming sound of a waterfall will continue for 8 hours Supporting your sleep all through the night And all you need to do now is allow yourself to settle,
To let go and to drift Find a comfortable position lying down and let your body sink into the surface beneath you There is nothing you need to achieve,
Nothing to hold on to This is your time to rest,
Take a slow breath in And let it fall out softly And bring your attention gently to the space between your eyebrows Let your forehead soften as if a gentle waterfall is flowing over it Washing away every trace of tension And let your eyes relax in their sockets,
No effort,
Just softness And move your awareness to your jaw,
Allow it to unclench And let the tongue rest gently Now,
Guide your attention to the back of your neck,
Allow it to stretch softly,
Releasing everything Let your shoulders drop a little more Imagine them sliding away from your ears,
Heavy and warm Bring your awareness to your chest and the front of your body Notice the gentle rise and fall of your breath And let the space around your heart soften Move down to your stomach Let it expand freely with each inhale Let it relax completely with each exhale Feel the relaxation spreading to your hips,
Your thighs,
Your knees,
Your calves,
All the way to your feet Your whole body is becoming warm,
Heavy and deeply at ease Now,
Gently shift your attention to your breath And we'll breathe together in a slow and calming rhythm We'll inhale for a count of 4 and we'll exhale for a count of 6 Inhale 2,
3,
4 and exhale 2,
3,
4,
5 and 6 Again,
Inhale 2,
3,
4 and exhale 2,
3,
4,
5 and 6 And now,
Continue at your own pace Let each exhale soften your body a little more And let each inhale bring in calm Let each exhale release the day And your breath is the gentle rhythm guiding you toward rest And as your breath settles into this soft and natural flow,
Allow your mind to open to a new space A place where the calm within you meets the calm of the world around you With your body resting deeply and your breath moving like a quiet tide,
A gentle scene begins to form in your mind And now,
Imagine yourself standing at the entrance of the Lauterbrunnen Valley in the heart of Switzerland This valley lies between Interlaken and the Jungfrau Massif,
Right in the Bernese Alps Is it often seen as a place where the very essence of Switzerland unfolds Dramatic cliffs,
Quiet alpine meadows and graceful waterfalls The valley stretches before you like a long green corridor curved deep into the mountains Lauterbrunnen is famous for its 72 waterfalls and its name meaning Clear Springs And even from where you stand,
You can already sense why A soft golden light fills the valley as the sun lowers behind the high cliffs The air is fresh,
Cool and pure And this air refreshes you with every breath And you begin to walk along a quiet path Each step feels light and effortless The ground beneath you is soft,
Covered with grass and tiny wildflowers that sway gently in the evening breeze And in the distance,
You hear it,
The steady,
Soothing sound of falling water And as you walk closer,
The valley opens around you On both sides,
Towering rock walls rise nearly vertically,
Some reaching hundreds of meters high From these cliffs,
Thin ribbons of water cascade down from great heights,
Dissolving into mist before they touch the ground One of these waterfalls is the Staubach Falls,
One of the highest free-falling waterfalls in Europe Dropping almost 300 meters from the cliff above the village Its water turns into fine spray long before reaching the valley floor,
Creating a shimmering veil in the air You feel completely safe here,
Completely held by nature You continue walking,
Following the sound of one waterfall Its rhythm is slow,
Steady and comforting,
Like the heartbeat of the valley As you approach,
You feel a cool mist brushing your skin The air smells of stone,
Water and earth The scent of a place shaped by glaciers and time You find a soft patch of grass and sit down,
Facing the waterfall The water falls in a continuous and gentle stream,
Endless,
Calming,
Reassuring You watch it flow,
And with every moment,
Your mind becomes quieter Thoughts drift away,
Like leaves carried by the current,
And your breath deepens,
And your body softens The waterfall becomes a symbol of sleep,
Steady,
Soothing,
Always flowing,
A natural lullaby You lie back on the grass,
Feeling the earth supporting you And above you,
The sky shifts into a deep blue,
And stars begin to appear,
One by one,
Bright against the silhouette of the cliffs The sound of the waterfall blends with your breath It becomes part of you,
A gentle endless rhythm guiding you into rest And in a moment,
My voice will fade away,
But the waterfall will continue to flow beside you for the next eight hours Let it carry you into a deep,
Nourishing sleep Let it hold you through the night Let it wash away anything you no longer need You are safe,
You are supported,
You are allowed to rest I wish you a beautiful night,
Sleep well,
And see you soon
