Episode Transcript
Speaker 1 00:00:01 Welcome back to Give Yourself a Break Podcast. My name is Anya Haas. I'm your host. Welcome back to the show. This is going to be a sleep mantra that will help you in finding and ease and treat insomnia. Find yourself in a comfortable position, perhaps on your back. Drop your shoulders down, relax your jaw. Allow yourself to open your mouth and then gently closet it. Place your tongue on the roof of your mouth During this meditation, this falling asleep meditation, you'll breathe in through your nose and breathe out through your nose. Relax both of your legs and place both of your hands on the side of your legs facing up. Now, just allow yourself to start observing your breath as you are breathing in and breathing out of your body. And as you're allowing yourself to opre, observe your breath. Just take a nice deep breath in and count to five and then hold it, hold it, hold it, and then let it all out. Counting to five. And then take another deep breath in. Count to five, and then hold it. Hold it, hold it. And very, very slowly let the air out of your lungs.
Speaker 1 00:02:43 And as you are letting the air out, slowly at the end, stop and hold it on the empty lungs. And then hold it. And then very slowly take breath in. And then on the breath, breath in. Hold it, hold it, hold it. And very slowly let the air out of your body. And at the end, hold it. Hold it on the empty, hold it, and then let the air come in into your lungs. Great. And let's do it again. Let the air into your lungs and then hold it, hold it, hold it. And then very, very slowly air outta your lung. And on the breath in, fill your whole lungs area. Beautiful. And then hold it. Hold it and let it slowly out. And then hold it on empty. Hold it, and then fill your lungs again.
Speaker 0 00:04:38 Beautiful.
Speaker 1 00:04:40 And let's do it again. Let the breath in and fill your lungs. And then hold it, hold it, hold it. And then very slowly let the air out and then it hold it and, and then let the air come in into your lock. And then hold it, hold it, hold it. And there slowly let the air out. And as you are breathing in and outta your body, find your own rhythm of breathing in and holding it and breathing out and holding it. Also, your body does amazing job in releasing the tension and relaxing. As you're breathing in and out of your body, the mind becomes soft and relaxed. Soft and relaxed, soft and relaxed. And as you are listening to the melody, breathing in and out of your body, you are relaxing and releasing and attention away from your mind and your body. You're letting off everything that is not needed at this moment. And with my voice, this relaxation doubles. That's right. My voice takes you to deeper and deeper state of relaxation as you're allowing yourself to go with my voice. And my voice takes you deeper and deeper into the state of relaxation.
Speaker 1 00:07:40 And you don't even know if your body or your mind is relaxing faster and faster. Just you are hearing my voice and you are letting yourself to go deeper and deeper into the state of relaxation. And you're finding yourself in this causing beautiful, spacious state of peacefulness as you are letting go of anything that you are not needing at this moment. Surrendering and trusting. Surrendering and trusting. Surrendering and trusting. Breathing. In, breathing, outing in and breathing out. You're here in that beautiful space of relaxation. So just allow yourself to slow down even more as you are releasing and relaxing, releasing and relaxing. I welcome my sleep. Nothing is left. My body is at peace. I find calmness in each breath I take. When I sleep my, my body heals. I let go of the whole day. My body is calm. I enjoy the feeling of stillness. I surrender and trust. I allow myself to empty my mind. I am. I am opening up for beautiful dreams. As I let go, I surrender into the state of relaxation. My body heals when I sleep. I become more creative when I sleep. My body is, I am deeply connected to myself.
Speaker 1 00:12:05 I welcome my sleep. Nothing is being undone. My body and my mind is at ease. I am calm and still all is well. My energy resets itself when I sleep. I like the feeling of letting go and surrendering into the state of relaxation. I am at peace when I let go of everything that happened throughout the day. I, I connect to myself when I am sleeping. I go deeply into the state of relaxation. I allow myself to let go and heal my body. I welcome my sleep. When I let go. Nothing is being undone. I allow myself to let go and surrender into this sleeping state. My body and my mind is at ease. My body is calm. When I let go, I surrender into the healing state. When I sleep deeply, I wake up energized. When I allow myself to sleep, I wake up energized and creative. It's beautiful to relax. My mind is soft. I like being relaxed. I like going deeper into the sleeping state. I don't even know when I'm falling asleep. It's so nice to be in that relaxing state. I welcome my sleep. I like being rejuvenated. When I wake up after this beautiful and deep sleep,
Speaker 1 00:16:36 My body is calm. With each breath I take, I find myself relaxing more and more. I let go of my day. I let go of my duties. It is okay to let go of anything that is not serving me this moment. It's my right to decrease sleep at night. When I fall asleep, I dream. When I fall asleep, I get inspired. I can inspire and I heal my body and my mind. It is so enjoyable to be able to surrender. The sleeping is making me feel peaceful and relaxed and ready for the next day. When I wake up next day, I feel relaxed, get motivated into action. I allow myself to heal my body when I'm sleeping. Its nice to be here. Each breath relaxes me more and more, and I find myself drifting away into the beautiful dreams state. I allow myself to see the pictures, see the visuals as they maybe have a meaning for me. I welcome my body's relaxation. I am at peace. I let go of everything that is not supported me. My mind is soft. I like when my mind is giving me a break. My mind is relaxing.
Speaker 1 00:20:03 I enjoy being in a dream state and see all of the pictures and visuals and allow myself to go deeper and deeper into the state of relaxation. It's beautiful to relax. My mind is soft salt. I like being relaxed. I like going deeper into the sleeping state. I don't even know when I'm falling asleep. It's so nice to be in that relaxing state. I welcome my sleep. I like being rejuvenated. When I wake up after this beautiful and deep sleep, my body is calm. With each breath I take, I find myself relaxing more and more. I let go of my day. I let go of my duties. There is okay to let go of anything that is not serving me at this moment. It's my right to deeply sleep at night. When I fall asleep, I dream. When I fall asleep, I get inspired. I get inspired. When I heal my body and my mind. It is so enjoyable to be able to surrender into the sleeping thing. Sleeping is making me feel peaceful and relaxed and ready for the next day. When I wake up next day, I feel relaxed, get motivated into action.
Speaker 1 00:23:29 I allow myself to heal my body when I'm sleeping. It's nice to be here. Each breath relaxes me more and more, and I find myself drifting away into that beautiful dream state. I allow myself to see the pictures, see the visuals as they maybe have a meaning for me. I welcome my body's relaxation. I am at peace. I let go of everything that is nuts for me. My mind is soft. I like when my mind is giving me a break. My mind is relaxing. I enjoy being in a dream state and see all of the pictures and visuals and allow myself to go deeper and deeper into this relaxation.
