Sleep Deeply With The Sound Of Rain | Total Body Relaxation

Hi,

This is a guided meditation for deep sleep or you can also listen to it just to rest your mind for a while.

Get in a comfortable position,

We are going to begin.

Start by simply paying full attention to the air entering through your nose.

Feeling how it flows into your nostrils and how your lungs widen.

Pay attention to how your abdomen rises as you inhale and how your chest widens slightly.

Now bring your full attention to the exhalation.

Observing how the air comes out of your nose.

Feel its temperature and how it likely caresses your nostrils and the corner of your lips.

Observe also how your abdomen and your chest descend.

Start to visualize a beautiful cabin in the middle of a peaceful forest.

A cozy cabin made of wood with a fireplace and a big soft and comfortable bed.

You are resting inside this cabin in this cushioned bed.

Outside there is a serene rain that cleans and purifies the space and the air.

Listen to the small drops that fall on the window.

Let their sound relax you more and more.

Continue to expand your awareness of the process of breathing.

Every sensation and every movement involved in breathing.

Try to get all of your concentration involved in observing each inhalation and exhalation.

Just as when we are thirsty and drink a glass of water enjoying each sip.

Enjoy the air filling yourself with life,

With peace,

With pleasure.

Allowing yourself to become more and more relaxed.

Bring your attention to your feet and allow them to relax completely.

The soles,

Instep and ankles surrender to gravity and rest.

The calves,

Knees and quads surrender completely.

Your legs relax entirely.

Your pelvis,

Hips absolutely relax.

Your lower back rests on the bed,

On the soft white sheets.

Your abdomen,

Your navel all down and relaxed.

All is well,

You are safe and secure.

You don't have to worry about anything right now.

This beautiful cabin in the middle of the forest embraces you with its peace.

It wraps you in its embrace and cares for you.

In here you are completely protected.

You can let go of any concerns and worries and connect with the tranquility,

The calmness,

The silence.

The peace that lies deep within you.

Your whole spine rests in this bed.

Your chest opens and your shoulders drop down.

Your arms rest on the bed,

Your wrists,

Your hands,

Fingers and nails are completely relaxed.

Your neck releases all the accumulated tension.

Your jaw and tongue relax.

Your nose and cheeks relax.

Your eyelids and the space between your eyebrows relax.

Your ears,

Your forehead and your whole head relax.

Expand your consciousness towards your whole body at the same time.

Inhale.

And when you exhale,

Relax completely.

Let go.

Do not make any movement,

No effort,

No tension.

Bring your awareness to the center of your chest,

To your heart.

Watch as a small sphere of white light begins to grow in it.

Small ball,

Bright,

Radiant light,

Full of positive and peaceful energy.

With each inhalation,

Let this light begin to increase in size and expand throughout your body.

Slowly the light of your heart grows and embraces your whole body.

Feeling every space,

Every corner of light,

Of peace,

Of well-being.

Watch your body become a radiant being,

Being of light that shines and illuminates the whole space.

Continue inhaling and exhaling gently.

Mentally repeat these words,

I sleep and rest deeply.

I sleep and rest deeply.

I sleep and rest deeply.

I sleep and rest deeply.

Observe the light returning little by little into your heart.

Continue to breathe slowly and softly.

Just enjoy the sound of the rain and being at rest peacefully.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Continue to breathe slowly and softly.

Thank you for watching.