This is Osmi Picasso.
And I'm here to help you get a great night's sleep.
The music you're hearing in the background uses binaural beats and gentle bilateral stimulation to help you sleep soundly by bringing your brainwaves into a state of deep calm.
We're going to start with a five-minute meditation.
To help you let go of tension.
Release thoughts.
And ease into sleep.
After the final words of the meditation,
The soothing sleep music will continue playing for over nine hours to help you sleep soundly.
Let's begin.
Take a moment to find your most comfortable position.
There is no right or wrong way to lie down.
Simply let your body land where it feels most supported.
If you feel any areas of tension.
See if you can make a small adjustment.
Even just a few millimeters to invite a bit more ease.
Now.
Bring your awareness to your breath.
You don't need to change it or force it into a specific pattern.
Just notice the cool air as it enters.
And the slightly warmer air as it leaves.
If the breath feels tight.
Simply acknowledge that tightness with kindness.
Imagine your breath.
It's like a gentle tie.
Coming in.
In going out.
At its own natural rhythm.
Feel the weight of your body pressing into the surface beneath you.
Notice the points of contact.
Your heels.
Your hips.
Your shoulders.
In the back of your head.
Remind yourself that in this moment,
You are fully supported.
You don't have to hold yourself up anymore.
The floor and the bed are doing all of the work for you.
As you listen to the subtle movement of the sounds around you.
Imagine your nervous system beginning to settle.
Think of it like a dial.
Being turned down very slowly.
You're signaling to the body.
That it is safe to rest.
Any signals of discomfort or noise from the day.
Begin to soften.
Moving further.
Further into the background.
Your mind might still be carrying fragments of the day.
Conversations.
Tasks.
Or worries.
Visualize these thoughts as clouds passing across the vast,
Dark night sky.
You can see them.
But you don't need to reach out and grab them.
Let them float by.
With every exhale,
Imagine you are breathing out the need to do or solve.
This is your time.
To simply be.
If a thought catches your attention.
Gently guide your focus back to the sensation of the music moving softly between your ears.
Let the bilateral rhythm act as a gentle rocking motion for your mind.
Soothing the edges of your thoughts.
Until they become soft.
In Blurred.
You are now entering a space deep,
Restorative quietness.
Your body knows how to do this.
Your nervous system.
Is finding its way back to a state of peace.
My voice will fade away.
But the music will remain with you all through the night.
Holding this space of calm.
There is nothing left for you to do.
But drift.
Allow yourself.
Be carried.
By the sound.
Let go of the breath.
Let go.
Of the day.
Safe.
Still.
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