Do not listen to this recording while driving or if you are operating machinery.
Only listen when you can safely relax and are able to get as comfortable as possible.
Hi,
My name is Robert Aceves and I welcome you to this guided meditation to sleep longer with more ease.
In this meditation,
I'm going to share a useful technique to sleep longer with more ease and less anxiety or worry.
For many people in the US and all over the world,
It can be very difficult falling asleep.
Repeating thoughts won't seem to stop.
Memories of what happened during the day keep coming up.
Plans,
Fantasies,
And worries about tomorrow continue resurfacing.
Perhaps energy in your body keeps you tossing and turning.
All these frustrations around not sleeping fuel the worry and restless energy in the mind,
Ironically preventing you from feeling relaxed,
Calm,
And peaceful.
This is more common than you may think.
We live in a society filled with expectations,
Pressures,
And stresses.
It's no wonder that our minds are filled with media images,
Social media,
News stories,
Financial stressors,
Worries about our loved ones.
The list goes on and on.
Hearing me talk about these things probably creates a physical reaction in you of tightness,
Tension,
Or heat.
Can you feel that?
Well,
It's very interesting.
Well,
It's very understandable and very,
Very common that our minds would be filled with one or more of these stressors on a consistent basis,
Preventing us from getting as much rest as we would like.
I get it.
Fortunately,
There are many ways to address this,
Some of which we've covered my other sleep meditations,
Such as getting to know your bodily sensations of worry,
Anxiety,
And trauma.
Noticing the parts of your body where this feels more predominant without feeding this energy with your thoughts.
However,
There are other methods particularly useful when it's time for sleep and rest.
The rest that is so important for your body and your mind to function at its best.
First,
You can adjust the temperature in your bedroom to be around 68 degrees Fahrenheit or 20 degrees Celsius,
The ideal temperature for sleeping.
You can do this with fans,
Windows,
Heaters,
Whatever works for you.
If that feels too cold,
Please put an extra blanket over you,
Which will not interfere too much with the benefits of having the air around 68 degrees Fahrenheit or 20 degrees Celsius.
Next,
In the hours before going to sleep or taking a nap,
Try to avoid upsetting music,
Worrying news reports,
Or anything that tends to trigger your mind into worry,
Stress,
Or discomfort.
Also,
It's important to sleep in a room that is as dark as possible without any TV,
Tablet,
Or mobile screens around,
Indicating to your eyes and your brain that it's time for rest.
Once you've prepared yourself for sleep,
Then it's time to lay down.
You may lay flat on your back,
If that's comfortable to you,
Or look for a comfortable position.
You may keep your legs on crust,
And close your eyes.
See if you can feel the sheets or the blanket touching your body,
Or the bed underneath you.
Feel the weight of your body pressing against the fabric of the cloth of the bed.
What does that feel like?
Notice the felt sensations of your body as you're laying down.
Now take a deep breath in,
And exhale,
And continue taking deep breaths.
Inhaling,
And exhaling.
As you relax your body,
Relaxing your eyes,
Relaxing your nose,
Relaxing your face,
Relaxing your neck,
Relaxing your shoulders,
Relaxing your right arm,
Relaxing your left arm,
Relaxing both of your hands,
Relaxing your chest,
Relaxing your back,
Relaxing your belly,
Relaxing your hips,
Relaxing your right leg,
Relaxing your left leg,
Relaxing your feet,
Relaxing your whole body,
And relaxing your mind.
Empty your mind completely.
Now relax your body.
Now relax your body.
As you notice what it feels like simply to be lying down,
Allowing yourself to simply be there,
Breathing in and breathing out.
Enjoying this relaxation,
And rest that you are offering your tired,
Weary mind and body.
That's it.
Then it's important to enjoy noticing the sensations of your body as you inhale and exhale,
Consciously releasing any tightness or tension from each part of your body to the next.
Noticing tension on your shoulders and releasing it.
Noticing any tension on your face and releasing it.
Noticing any tension on your back and releasing it.
Noticing and releasing.
Noticing and releasing.
From each body part to the next.
Noticing and releasing.
Noticing and releasing.
All with a sense of calm,
Curious kindness,
Gifting yourself the spaciousness and embodiment that you so deserve.
Enjoy the relaxation.
Enjoy the relaxation.
You continue doing this throughout your body,
Wrapping it up with an exercise of wishing yourself and others a genuine sense of care and love.
Feel the love for yourself and those around you.
Feeling gratitude for being alive,
Preparing yourself to let go of today so you may welcome a new day,
Refreshed and with renewed energy.
Feeling a lightly held wish for peaceful sleep,
Sweet dreams and a refreshed body.
How do you feel now?
Are you more relaxed?
Are you more at ease?
Are you more peaceful than before?
And that's it.
I recommend using this technique each night so that you will get better and better with time at learning how to prepare your body for a full night's rest.
It may not work 100% of the time,
But with practice you'll notice that if you bring a genuine sense of care and love and some effort to soften the sensations in your body,
You'll gradually taste the fruits of reducing worry,
Anxiety and stress,
An increasing calm,
Relaxation and a sense of embodied ease.
Thank you for watching!
That's it.
Continue to feel the comfort of your bed,
Feeling the weight of your body.
Notice if there are still any areas of tightness,
Tension in your body,
And continue to soften and loosen the different parts and areas of your body.
As you breathe naturally and calmly to sleep deeply.
I hope that this meditation is useful for you to sleep deeply.
Sweet dreams and thank you for listening.
Rest.
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