Sleep Meditation | Healing & Recovery | Ancient Roman Spa

Never listen to recordings like these while driving or using machinery,

Only listen in a safe environment.

You feel tired or exhausted or slightly burned out.

And you know what you intensely long for,

To feel better,

More energetic and vital.

You want to recover,

Heal,

Restore and just have enough energy to do the things you love to do.

Without experienced stress or overstimulation at the slightest setback,

But instead reacting from resilience,

Balance and harmony,

With the overall purpose that everything runs and stays on track.

And I assume you're here now and are listening in,

Because you want to feel stability in a simple way,

And want to contribute to your healing,

To your own recovery yourself,

As much as you can,

Just from your own strength and all your inner resources.

Because you know you can work on all that in a relaxed and pleasant way,

From within yourself without burdening yourself.

You know and realise deeply that you have the power,

In a completely natural way,

To find more balance and healing.

And you consciously choose to work on that through this session.

And I,

Paola Pizzu,

Consider it a compliment and an absolute privilege that you've chosen this guided meditation for exactly that purpose.

To listen to all the sounds,

The words,

The silences and all the constructive positive suggestions,

Enabling you to take advantage of them and experience healing naturally.

You can soak up all the clues by simply breathing in,

And letting them resonate like an echo,

Allowing them to gently resonate in all the cells of your body,

Causing them to vibrate lightly and generate energy which you feel flowing through you,

Like reclaimed strength making you experience that you really recharge and feel much better.

And you realise that it's you,

You alone,

Who's making this positive choice to heal and recharge for yourself,

And that the carefully chosen words here guide,

Support and accompany you in the process you have begun.

And at the beginning of this healing ritual,

You are aware,

On a conscious and subconscious level,

That it's important to have a long drawn-out moment of me-time and self-care,

In which you pamper yourself and where you are not disturbed by anything or anyone.

Because it's clear to you that it's necessary to do this to heal yourself in blissful solitude,

Where you give yourself all the gentleness and love you can receive,

And resting in a way where you are completely immersed and sink into an oasis of peace.

Start by first taking a deep breath in.

Release the air with an audible sigh.

But notice what this simple gesture already does,

How this small act triggers sensations in your body.

We do this a second time.

You take a deep breath,

Filling your lungs completely with air,

And you feel your diaphragm tighten slightly.

Release all the air at once with a deep audible sigh.

And it's as if all kinds of impurities flow out with the air,

And that there's already more space,

And thus,

Peace in your body.

Take a few seconds to be aware of this.

All good things come in threes,

They say,

And you slowly take another deep breath,

Filling your lungs with fresh air,

Feeling your ribs expand.

And then,

With an audible sigh of relief,

You blow all the air out of your lungs.

Take some seconds to feel the relief these three breaths have brought.

Notice what you use to send healing oxygen sent inwards to flow through your entire system,

Past your muscles,

Your organs,

And every fiber,

Every cell,

And how wonderful and also powerful it is that it's in your own hands,

That you yourself can make the powerful choice to let healing air and energy flow through your body.

Taking a few deep breaths and sighing exhales,

And then feel lighter and liberated as stress flows out of your system,

While you sink into restful relaxation,

Allowing a peaceful calmness to settle within you,

Which in itself is a profoundly healing experience.

Be aware of how you are lying here now,

I assume in the dark.

The curtains are closed,

Or maybe you just like it that a little light is coming in through the curtains.

It's good to do whatever you find most comfortable.

If you still have your eyes open,

You may now close them as if they were your personal curtains,

Which you close with care and some caution.

If possible,

Lie stretched out on your back,

Without tightening anything at all.

Make yourself as tall as possible.

Your legs are side by side,

And your feet are about 15 centimeters apart.

Your arms are beside your body,

With the palms of your hands pointing downwards and touch the sheet.

And often,

We unconsciously tighten muscles in one's face or elsewhere in one's body.

Therefore,

Please check whether the area around and behind your eyes is already fully relaxed,

And try to see if you can make this area even softer.

Now,

Please pay attention to your forehead and whether it is completely smooth.

Check if all muscles there are at rest.

Relax until this area too feels soft and smooth.

Check your lips if they are already loose,

And your tongue in your mouth,

Whether it's lying quietly and the tip of it is relaxed and is touching the back of your front teeth.

And just to be sure,

Lower your jaw slightly,

Allowing an even larger part of your face to merge into relaxed softness.

Totally relaxed,

Just indulging in even more tranquility.

And your hands and fingers are slack too.

Does any part of the inside of your hands or fingertips touch the surface they are resting on?

And are your fingers slightly spread and lying there calm and at ease?

Check this for yourself and explore whether your hands and fingers can relax even more.

You can move them slightly if that's comfortable.

Shift your attention to your feet,

Like your feet pointing apart so that they lie easily,

The heels a little towards each other,

And from there the feet fell out at an angle.

Move them a tiny bit if that helps you unwind even more.

And now contract the muscles in your buttocks for a second or four.

Release the self-created tension there.

Lower your buttocks,

After which the tension dissolves.

Breathe in a little deeper once more and release all the air with a soft sigh.

Last but not least I ask you to widen your shoulders somewhat so that a larger part of your upper back makes contact with the surface below.

It gives you just that little bit more relaxation in your shoulder area if you position them a little wider.

To allow them to take up more space.

Be aware for a little while of how this really feels and how this loosens your upper back even more.

And in the meanwhile,

Keep breathing calmly in and if you occasionally find your thoughts wandering,

Don't worry.

It's a very natural process and something thoughts just do.

When this happens,

Bring your attention back calmly and without any judgment to your breathing and to the tones of my voice.

The sounds and vibrations and let your thoughts melt away like snow in the sun.

For there's so much to notice and focus on.

Without a single thought you can simply focus on how your head and neck are resting on a soft supportive pillow and how you sink delightfully into this easily and welcome the deep peace during this healing experience to which you further indulge yourself in which you effortlessly drift along to the cadence of the sweet background music and float along,

Leisurely drifting away,

Immersing yourself in this healing experience,

Floating,

Adding four long-forgotten centuries to the days when relaxing was still a genuine art.

And I would like to invite you to travel with me to this era to undergo the ultimate,

Unforgettable healing experience that you can let flow through your whole being if you choose to do so,

To reap all the benefits for you,

Just for yourself.

Come along,

Travel with me,

Then we will go there in a glass lift that can travel through the ages,

Back in time to the year 216 AD,

All the way back in time to that era to undergo the most purifying,

Cleansing,

Healing cure that relaxes every cell,

Every muscle,

Every nerve,

Where you will fully recover and recharge,

Where you recharge by undergoing a genuine relaxation and healing ritual,

Which you can always continue to build yourself through your own peaceful breathing that nourishes your sense of well-being and wholeness,

Nurturing you with each new cleansing breath you take.

How wonderful that you're able to make your relaxation take place naturally because of you.

Ever more relaxing as the lift which you stepped into starts moving,

And you are sure you're descending safely,

Confidently,

Further and further down in the ultimate state of being relaxed,

Further and further down in complete and profound relief,

In touch with yourself,

With your body,

Aimlessly descending to as far as you can see.

Enjoyable,

Sheer,

Endless,

Blissful relaxation because you choose to,

Because you give yourself every possible permission to do so.

It's okay.

It's allowed.

It's permissible and oh so incredibly necessary.

Just relax,

Let yourself go,

Float away in relaxation as the lift moves through the ages unreservedly.

Finally arriving in the midst of the heyday of the Roman Empire,

A very distinguished and unique era,

The glass lift doors open automatically and you get out and then stand near the center of a beautiful garden.

The garden belonging to a spa,

A bathhouse with therapeutic thermal baths,

The ultimate place to cure and recharge.

Imagine having just walked out of the lift,

Having stepped into that beautiful garden that lies just outside the entrance to the Roman spa.

Upon arriving at this extraordinary garden,

You're greeted by a symphony of colors and scents,

A true spiritual sanctuary where nature and tranquility meet.

The garden,

Surrounded by lush tall green hedges,

Are the ultimate testament to the Romans' appreciation for aesthetics and relaxation and how these blend together perfectly.

The design of this court reflects the principles of symmetry and balance,

With paths of carefully arranged stone that guide you at all other healing-seeking visitors through the different parts.

And at the heart of the garden lies the central fountain whose water splashes and glistens in the sunlight.

The splashes casting dancing reflections on the surrounding marble statues and mosaics.

The fountain,

Such a wonderful decorative element,

But also a source of cooling.

The soft water spray cools the hot Roman sun.

Flowering plants and aromatic herbs adorn the garden.

Their scents mingle and become part of the air you breathe,

Creating a sensory feast for all its visitors and thus for you.

Roses,

Lilies,

And violets bloom in vibrant hues,

While lavender,

Mint,

And thyme release their invigorating scents with every breeze that passes.

Stone benches and marble columns offer inviting spots for contemplation and relaxation,

Giving all wary spa-goers the chance to unwind amid the serene beauty of this graceful garden.

And further,

Shady alcoves provide shelter against the midday heat,

To invite or entice all its visitors to linger and intensely enjoy this peaceful ambience.

And as you stroll on,

You come across carefully tended lawns and carefully cultivated fruit trees and shrubs,

Whose branches are heavily laden with ripe figs,

Peaches,

Lemons,

Pomegranates,

And grapes.

Flowering plants and aromatic herbs adorn the garden.

Their scents mingle and become part of the event,

Where bees burst lazily and lustily among the blossoms.

Their industrious,

Playful humming sounds like a chorus and thus contribute to the harmony felt by all in this most charming garden.

And in the distance,

Beyond the edges,

You already catch a glimpse of the spa's ground architecture,

With its imposing columns and intricate mosaics that testify to the opulence that testify to the opulence and skill of Roman originality and good taste.

In this centuries-old garden,

Time seems to stand still.

And you might catch the essence of a bygone era,

Characterized by relaxation and pampering.

Here,

Amidst the beauty,

The natural beauty surrounding you.

Somewhere in the middle of this Roman setting,

You and all the other bee-seekers can escape the hustle and bustle of everyday life,

And find solace and healing in the simple pleasures of nature.

And these thermal baths are so humongous that each visitor has their own attendant,

And yours walks up to you,

Smiling and nodding.

And this way,

Sweetly,

Silently,

Signals that you may follow,

After which you walk along and enter the Roman spa through a huge wooden gate.

Entering this ancient Roman spa,

You are immediately surrounded by an atmosphere of luxury luxury,

Leisure,

Tranquility,

And confiviality.

The interior of this Roman spa has been carefully designed to suit all your different preferences and needs.

And the prospect of relaxing here is more than promising,

Now that you are here.

On first impressions,

You catch different views of all the splendor that surrounds you.

And your companion speaks softly.

Welcome to the rejuvenating oasis of our thermal baths,

Where every element harmonizes to offer you a holistic healing experience.

Follow me,

Your special treatment will soon begin.

The cure begins in the frigidarium,

Where the temperature is cool by Roman standards,

But you may perceive it as pleasant.

In the center of the room is a large marble basin,

Filled with water to move around in and swim languidly.

And through several marble steps,

You walk into this basin,

The first thermal encounter in which you immerse yourself.

As you bathe,

And through the gentle movements you make,

You feel all tension leave your body.

And as you breathe in,

You feel all tension leave your body.

And as you breathe in,

You feel all tension leave your body.

And this can give way to a deep sense of well-being and opulence.

The water in which you move is enriched with healing minerals,

And these penetrate deep into your skin to nourish it while you keep moving lightly in the large pool.

Where the water seems happier with the healing minerals,

Making you relax ever deeper,

Your body feeling heavy.

And as you float on your back in the water,

On the water that carries you,

You feel that your energy increases with every breath,

And that your strength increases with every breath.

And as you float on your back in the water,

On the water that carries you,

And that your strength increases with every breath,

That the vitality in your body expands and balances.

Relieved,

Rested,

Relaxed,

You float on your back,

Discovering that even the ceilings are decorated with colourful frescoes,

With scenes from mythology,

And with other elaborate decorations painted on the stucco.

And slowly but surely,

You feel that you're going to visit the next space,

That you are visiting to feel better and stronger,

And you're taking the next step in the healing process,

And entering to the so-called warm room,

And entering to the so-called warm room,

The Tepidarium,

To slowly,

Control,

And very gradually get used to the warmer temperatures and the healing vapours that will soon follow.

And you take a seat on one of the heated benches,

And notice that the floors,

And even the walls give off a pleasant warmth that feels deliciously good.

To feel how your whole body fluidly feels warmer.

Delightfully soothing,

Increasing the calmness within you,

As you gently breathe in,

And out.

And you can feel how the relaxation multiplies and spreads evenly,

As you are surrounded by sculptures and mosaics,

Creating a pleasant serenity.

While you lie relaxed,

And feel the delectable warmth,

A deep sense of expectancy mingles with the warm,

Humid air enveloping you.

The grandeur of the architecture,

The ornate marble columns,

The ornate marble columns,

And intricate mosaics inspire awe for the ancient healing rituals that have taken place within these walls for centuries.

And you feel that your expectations are met,

That you succeed,

Simply because of the warmth.

Because you choose to,

To relax more and deeper,

Simply by your own will.

All this is enhanced by the soothing sound of rippling water,

Lightly echoing through the rooms.

The rhythmic splashes seem like whispers of healing secrets,

Passed down for centuries,

By generations from days gone by.

And these offer relief,

Healing,

And rejuvenation for those who seek it.

For those who seek it.

And you feel here,

In the Tepidarium,

That the ambient temperature rises slightly,

And that your body is enveloped by a gentle warmth.

The humid air caresses your skin,

Leaving a subtle sheen of moisture that seems to seep into every pore,

Carrying with it the promise of purification and renewal.

The purity you breathe in does its good work throughout your body.

You already feel remarkably better,

And you are prepared to enter the sparse waterstraw,

The Caldarium.

Entering here,

You are surprised by the space which is richly decorated with marble and intricate carvings,

And with statues of gods and goddesses,

Such as Asclepius and Hygieia,

Or Hygieia,

The warmest draw,

Bringing remarkable healing and relaxation,

By circulating warm air and steam,

In such a way that visitors feel considerably better.

The Caldarium is a place where you can feel the warmth of nature,

By circulating warm air and steam,

In such a way that visitors feel considerably better in this serene atmosphere,

Where time seems to stand still,

Or even not exist.

While you sit quietly and unwind,

You notice that the steam is mixed with a subtle scent of medicinal herbs,

Rising from the corners of the room.

And,

As you inhale it slowly,

And feel it flow through your body,

You sense and are aware of You sense and are aware of the beneficial effects,

As you peacefully welcome the blessed steam,

With each inhalation.

Totally calm and relaxed.

You feel better,

And more at ease,

Every time you inhale the calming vapors,

With every breath,

While simultaneously observe how the sunlight through the arched windows dances its soft rays through the arched windows dances its soft rays across the mosaic floors.

Illuminating this special space with an ethereal glow,

In which the sun makes the decorated walls glow in all its splendor.

The walls are decorated with frescoes,

Depicting scenes of healing and divine intervention,

That contribute to your well-being as soon as you take them in.

In every corner are statues of ancient gods,

In every corner are statues of ancient gods,

And their faces express an aura of wisdom and benevolence,

As if to encourage you to live a more relaxed and healthy life.

As if they want to imprint healthy memories,

While you are in this half-sleep,

Half-dream state.

As if they want to imprint healthy memories,

While you are in this half-sleep,

Half-dream state.

And in this particular calderium,

And the central point of this room,

You will again find a large pool filled with warm,

Clear,

Shimmering water,

Finally arrived at the heart of the healing treatment ritual,

Where you can find encouragement and restoration for both your body and mind.

The soothing sound of rippling water fills the air,

And as you dip your hands in the warm liquid,

You feel how the restorative touch nurtures your senses,

Nourishes you.

On top of that,

In the distance,

You hear softly the melody of a harp,

A lyre,

And a flute,

That enhance the enchanting,

The magical atmosphere in the calderium,

As if the walls of this place pulsed to the rhythm of ancient rituals,

That bring recuperation and calm and peaceful repose.

You've lowered your body into the warm water,

And are still quietly breathing in the steam,

With its soothing and healing power.

Floating on the water,

With eyes closed,

Enveloped by the sacred and blissful energy in the calderium,

You can feel a deep sense of peace come over you,

Here,

Now,

In this moment,

Amid the timeless grandeur.

In these Roman thermal baths,

You realize you will find more here than just resting your body.

It's a setting where your mind and spirit renew themselves,

Encouraging you,

From now on,

To pay more attention to yourself,

Your daily recovery,

Rest and relaxation.

With every second you spend in the warm water,

You feel the weight of worry and pain melt away,

And they are replaced by a deep sense of reassurance and serenity.

The soothing warmth penetrates deep into the muscles,

Relieves tension and loosens knots of stress that have accumulated over time.

With every moment you spend longer in the warm water,

You feel lighter and release more thoughts.

They are so much more than just your thoughts,

And you let them go,

Fleetingly.

They disappear while you are draped in a cocoon of healing,

Revitalizing energy that transcends time and space.

Your companion waits for you and knots,

And you wrap yourself in one of the large linen towels.

And follow your guide to the room where you can enjoy the soothing touches of experienced masseuses.

And again you settle down,

Open to even more healing and curing.

Expert,

Experienced hands apply your healing balm.

A delicious,

Fragrant,

Oily balm made from time-honored recipes of natural ingredients which seeps into your skin and now is massaged in.

You undergo the healing massage that soothes your muscles and stimulates your senses with your favorite soothing fragrance.

So much healing,

Calm and tranquility after all those therapeutic baths.

After this sumptuous healing experience,

You retire to a large Roman diva where you can recline in luxurious comfort.

Here,

Amid the breathtaking ambience,

An array of fresh fruits awaits you.

Another new healing indulgence.

Every bite you take of it is bursting with vitality,

Nourishes your body with essential nutrients,

And refreshes your mind with their vibrant flavors.

And while you enjoy them,

You stare upwards and see the sky above you.

The stars sparkle like diamonds scattered across the thunder-blue velvet.

It's as if they beckon you with their brilliant allure.

It's as if each star carries an invitation within it,

A whispered promise of dreams never told before.

The stars that have appeared to watch over you seem to sing a lullaby for you to allow you to sleep.

And in this timeless moment,

The line blurs further and further.

The boundary between waking and dreaming.

The stars,

With their celestial glow,

Weave a dream carpet and carry you,

Gently moving you into a world where sleep and dreams merge,

And you can surrender to sleep.

In the tender glow of morn-lightened stars,

You find even more calm and relaxed peace.

Recharged,

Restored,

And knowing that you can always rejuvenate,

Renew yourself.

Opening up to dreams,

Surrendering to the dreams that are about to unfold.

Sleep,

Lovely star.

Whisper the stars.

Fall asleep now.

Relaxed,

Just relax.

Drift off into dreams,

Into sleep.

Recover.

Recover further as you dreamily slip away.

Into sleep.

Sleep,

Lovely star.

Sleep.

Sleep.

Fall asleep.

Fall asleep.

Fall asleep.

Fall asleep.