January 21, 2020
  • 4:15 pm معايدة صاحب الغبطةيوحنا العاشر بطريرك أنطاكية وسائر المشرقميلاد ٢٠١٩
  • 4:15 pm RITUAL MEMANGGIL ARWAH “THE BOARD GAME” – FILM PENDEK HORROR KOMEDI
  • 4:15 pm RITUALES PARA ATRAER LA ABUNDANCIA. Con Carlos Real.
  • 4:14 pm True Word of Life Church “LIVE” Worship
  • 4:14 pm World Famous Foot Model Sasha Soles Foot Worship
Guided meditation for overthinking and deep sleep – The Autogenic Beach


Autogenic sleep meditation In the course of the next few minutes you
will become heavily relaxed and clear in mind to sleep deeply tonight.
Autogenic or autogenous meaning self generated or self produced, is the mind’s ability to
imagine a state of being or sensation and then experiencing that imagined thought through
visualisation in the body. Going deep into your mind’s eye, follow along
by using your perception to see, hear and feel the scenes depicted, keeping the focus
completely on your breath and your body. please make sure that you are in a safe position
and that there are no distractions as you will become very relaxed.
Now, with your willingness, inhale deeply into your chest and as you release that breath,
gently close your eyes. As you rest, imagine walking on a beautiful
sandy beach with a rich deep blue sky above. Begin to feel the warmth of the sun on your
skin as you watch the gentle waves lap up onto the shore.
Every so often the heat from the sun felt on your face is eased from a soft current
of cooler air, relaxing your eyes, cheeks and mouth.
Your feet sink down into the fine abundance of white sand granules, warming the underside
of each foot, even your toes. the oceanic mineralised oxygen you breathe
begins to calm your every thought, allowing your shoulders to slide downwards, alleviating
any tension. Each arm lazily sways back and forth with
the rhythm of your slow paced amble through the soft sand.
With each plunge of your feet, you are massaged into calmer thinking, as your heartbeat and
mind chatter begins too slow, altering your state to a more peaceful offering.
The calming clean air, the clear blue sky and the soothing white noise of the low key
waves make for a truly tranquil setting. As your arms gently swing at your sides, you
feel the delicate and almost unnoticeable breeze between each finger help in distracting
you from any thoughts. With each moment calming your body and clearing
your mind, your breathing has deepened substantially. Calmly taking in this moment, you decrease
you’re walking speed as you walk up to the water’s edge.
As the dry warm sand transitions into a cooler silt that is easier to walk upon, you observe
the hypnotic waves rolling in. In hearing and seeing the waves wash to a
fizzle, you become aware that an inexplicable cleansing effect can be felt.
You a drawn towards the water more. Wading your feet up to your ankles, you feel
the cleansing properties of the sea with delight, the cooler mineral abundant water takes you
further up the tranquility scale. Wanting to experience more of this sensation,
you walk a little further, not too far into the water, as each part of you begins to bathe
you become ever so present. Enjoying the sway of the soft waves that pass
like pulses of new energy, you assume a more clear thought process without any distractions.
Soaking up this new found energy, as every wave rolls past, you observe your body loosening
more and your mind to be completely free. As the water contours around your feet and
ankles, you feel the release of everything that was holding you back from relaxing.
splaying in relief as you feel the sea take all tension away in between each toe.
the warm water caresses past your legs, washing away all stresses and strains to a looseness.
Solace is found from the aligning of your back as you hips and thighs receive the profound
cleansing sensation. your abdomen and chest feel a liberation as
each natural breathe becomes beautifully steady and longer.
From the tops of your arms to your elbows, to your wrists, every one of them unlocking
their hinges, allowing your hands and fingers to waver in the undercurrent of healing.
Your shoulders and neck now, loose as loose can be as you move with the water, taking
in every restful sensation. Thinking no more, you take a moment to appreciate
the pleasant and pleasing release that you now experience, swaying ever more detached
from any thoughts that pass. Slowly, you begin to walk out of the water,
an easy movement with the sea gently helping you ashore.
As you reach the short, soft white waves your body becomes heavier as the weightless sensation
disperses, though you feel abundantly relaxed and cleansed.
Turning around you look in awe at the sea and what it has provided for you in this moment
and give a deeply gratifying nod of agreement. as the sun heats your body once more, the
tingle of the water evaporating from your skin brings a delightful peace and strength
upon you. The strength being that you can infect let
go of things and the peace found from doing so.
Wanting to delve deeper into the blissful state you now feel, you Survey the area for
something else to add to the tranquility. three flat pebbles can be seen, you reach
down, extracting them from the beach. Their shiny, smooth surfaces are revealed
as the granular grains of sand spills down and diffuse with the breeze.
Clanking the warm pebbles in your hands, you walk down to the water’s edge. The sun now beginning to set on the horizon,
it’s warmth still felt in the air. placing one of the pebbles into your dominant
hand, you sense any negativity that perhaps has built up inside, and transfer that energy
to the stone. With the heat of the sun loosening your muscles,
you feel a pulse of energy working throug your body to your hand, transferring any negative
energy into the pebble. Taking a moment to observe this release, you
pitch the pebble over the waves, skimming it on the water’s surface.
Bouncing a few times, it loses it’s momentum and sinks down to the bottom of the sea floor.
From letting go of any negativity, you feel released, now, a little clearer and more relaxed.
Bringing the second pebble into your dominant hand, you begin to bring any mind chatter
down from your head to the stone. As any images or thoughts dissolve, you relax
a little more. Now feeling that all concerns are now in the
pebble you hold, you pull back and skim it across the top of the water, where it flutters,
then staggers to then plummet out of sight. Feeling more grounded, you scan your body
for any areas of tension, then move that energy down to the last pebble.
Your shoulders, chest and abdomen loosen greatly. Pulling back, you launch the stone through
the water. Rebounding off the sea water, the pebble splashes
away and down under the surface. Releasing the stress leaves you with a sensation
of freedom in your body and easement in your mind.
Now watching the sun dip down, the aura of the sky displays a warm colourful palette
of red, orange and yellow. As you continue to thoughtfully look out to
sea, your eyes close. Taking a naturally timed deeper breath, you
breathe in this moment, and clear your chest down into contentment.
Now feeling more tired, you walk up to your beach towel and lie peacefully upon it.
As you feel the positive atmosphere of this space, a gentle breeze blows between your
toes, softening the bottoms of your feet. closing your eyes whilst you enjoy the warm
sun, you slowly reach out each arm to your sides, and grasp a handful of the fine formless
sand, allowing it to fall between your fingers, which loosen from the warmth.
as the last few grains silently land, your hands descend down, resting on the miniature
dune like surface. With the waves within auditory range, the
sound of your breathing is similar to to the gentle sweeps of inward and outward soothing
rocking motion of the water. Each spill of the white wash releases the
energy of each wave, letting it seep down into wet sand.
From these short moments of relief, you recognise that your breathing sounds similar to the
tender waves that peacefully roll in on the shore.
A steady rhythm of inward cleansing breaths of oxygen and automatic hushed expulsions
that reassure you that it’s safe to feel relaxed. The swaying and rustling leaves of the palm
tree above provides a grounding point and adds to the already calm atmosphere.
Now quieter in mind, you bask in the last of the suns warm heat, whilst sinking a little
deeper into a deeply satisfying peaceful state. With the sky now a little darker and the sun
completely gone from view, night begins to slowly shift in.
The first stars of dusk appear as you look upwards, gazing at their glistening shimmers.
The color of the sky becomes a almost a purple hue as the quiet of darkness sets in.
With the temperature of the air still warm, you feel a slight dip as the night air cools
the atmosphere. Feeling ready to rest, you prepare your surroundings
for sleep. With the camp fire already set up, all you
have to do is light it. Taking a match, you slide it across the phosphorous
side of the matchbox, it ignites as you cup it from the breeze.
Teasing the dried grass and kindling at the bottom of the fire, you watch the flame expand
and start the chain reaction that will heat the logs ontop.
With a crackle and a sizzle, the logs begin to catch, seeing little to no smoke, the fire
becomes steady, safely encompassed by rocks. The heat that can now be felt and even the
smell is warming, as your shoulders relax further.
You warm your hands as the fire grows, sensing the radiating effect also on your face and
feet. you gaze through the hypnotic flames, all
the while, your mind drifting and your body loosening.
A quiet consumes the air, even with the sound of the crackling logs and the soft waves in
the background, everything feels peaceful. As you sense your eyes softening from the
warmth, you decide to retire to your hammock which is situated only a few feet away.
Gathering your blanket and a pillow from beneath the palm tree, you climb up into your hammock
and get comfortable. Covering yourself over and resting your head,
the pleasant warmth of the campfire can be felt as the last of any persuasion to move
any more is depleted. Now ready for sleep, you let the automatic
pull of gravity allow your head to sink deeply within your pillow.
The shape of the hammock promotes your body to feel heavy, whilst the heat of the now
glowing logs encourage your muscles to unwind. Feeling heavier with each consecutive calm
breath, your body descends into a shifting sleepful slumber.
As you breathe naturally, your body descends as your mind retreats to sleep.
Your face clear of any other expression except peace, as your jaw begins to widen in relief.
As your neck loosens, your head sinks deeper into your plush comfortable pillow, giving
your eyelids every reason to remain closed, feeling heavier.
In relaxing more, your shoulders let everything just be in this moment.
Letting go more, your arms weigh further down, anchoring your hands and fingers into a limp
state. The grasp of your awareness now diminishing,
your chest and abdomen loosens completely, allowing your back to align in a way that
encourages further relaxed thought. The warmth of the fire only helps your already
sleepy state to continue relaxing as your hips and thighs sink down into your hammock.
In the relief of delving deeper into sleep, your legs, ankles and feet rest into comfort,
softening the bottoms of each foot and unfurling each toe.
A balance of peace, warmth, clearness of mind and relaxation is achieved as you just let
go. With the balance in the soft sound of crickets
chirping further up the beach, the gentle waves calming your inner being, and the radiating
crackle of the logs, you start to drift off more deeply.
Your awareness now fading as the ambience of everything you feel takes you closer to
sleep. Delicately, every muscle becomes soothed as
your body becomes heavier from the warmth you now feel in this moment.
Your mind floating towards a peaceful night’s rest with nothing other than tranquility and
peace. The sounds that bring solace now begin to
fade out as you slip further into a heavy slumber.
Relaxing more and more, your body leans naturally towards gravity, a weight of relaxation that
feels so euphoric. Breathing deeper and longer breaths, your
abdomen and chest loosen so effortlessly. With your back easing softly, your shoulders,
neck and head give up any resistance, as the sensation helps in every way to take you deeper.
With all sounds and awareness dispersing as you enter into a deeply pleasing and refreshing
sleep, your arms sink down, enabling your wrists, hands and fingers to become loose
in a restful position. And as the last of any sounds are heard, you
legs, ankles and feet weigh down, releasing the last of today out through your toes.
As you sleep now, rejuvenating your mind and body, you will remember every sensation felt
that brought you to this wonderful state of being.
Whilst asleep, your mind will become balanced once again, your perspective and positivity
will be replenished and your body will feel refreshed.
sleeping a pleasant nights slumber, you give yourself the gift of letting go completely
in this warm and comfortable state. This quiet atmosphere of sleep now takes care
of you, and with your willingness of going deeper, you will find healing and peace.
As every calm breath relaxes you more, you just let go.

Otis Rodgers

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45 COMMENTS

  1. Lisa Gibson Posted on December 3, 2019 at 9:30 pm

    Will try this one tonight 💜

    Reply
  2. Moksh Dhawan Posted on December 3, 2019 at 9:31 pm

    Perfect timing.

    Reply
  3. ArtbyKamac Mac Posted on December 3, 2019 at 9:31 pm

    Just back from Iceland 😊 just what I need! Thankyou hat2daback 💯🙋🏻‍♀️❤

    Reply
  4. Meditate with Abhi Posted on December 3, 2019 at 9:33 pm

    Beautiful imagination meditation. Love your calming voice

    Reply
  5. Sheena Stanhope Posted on December 3, 2019 at 9:34 pm

    So so SOO excited for this!

    Reply
  6. Chanel Williams Posted on December 3, 2019 at 9:36 pm

    Yes yes yes finally somebody did something for me on the beach I love the beach sounds Jeff keep on bringing up songs bring it bring it bring it that sounds so good on the beach and you can hear the water and if it's nice it's nice

    Reply
  7. Gina Thomas Posted on December 3, 2019 at 9:36 pm

    Can you believe it? I just shouted "YEAH!" while punching the air. Just in time for bedtime. You're a star, Christian. (Sisterly) Love your way 💛

    Reply
  8. Meditation Vacation Posted on December 3, 2019 at 9:39 pm

    Besides creating these meditations, I will be doing some behind the scenes if any of you are interested in that sort of thing. I will announce everything in the next few weeks. Please enjoy this meditation, best wishes to you all.

    Reply
  9. Kat Fain Posted on December 3, 2019 at 9:41 pm

    Oh my goodness, I believe this will be my kind of session. Follow up soon. Love and Peace always Kat

    Reply
  10. Nichola Lloyd Posted on December 3, 2019 at 9:44 pm

    Night guys 😻😻

    Reply
  11. Eileen Barker Posted on December 3, 2019 at 10:02 pm

    Hi Star 🌟 💎 wow you’re back yippee 🥳 Gratitude 🙏 to our Universal guides 😇.
    Hope all here will have a wonderful day / night with peace 🕊& love 💕 & blessings ✝️
    This is just perfect 👌 your calming voice will be sooo soothing sometime in about 20hours time 😀🤩
    Gratitude 🙏 for your time to give out some peace 🕊 & positive vibes 😎
    It’s been so hot it’s here 41c & today is 38c but that will warm you up on other side the oceans 🌊❄️💦
    Was so worried about you but it’s so awesome 😎 you got through those glitches 👏
    I’ve had some too but it just gets better by believing all positive outcome 😀.
    Jason has been a fantastic help too been chatting with him 😉😀
    I’ve gone so deep now with meditation 🧘‍♀️ it’s amazing 😉
    Have a conference at 7am USA calling ☺️ so gotta run now gem 💎
    You have a great night & take it easy dear Star 🌟. Welcome back 💎
    Love 💓light 🏮 blessings ✝️🦘💎🙏🙅‍♀️💝💝

    Reply
  12. JC Szot Posted on December 3, 2019 at 10:49 pm

    Oh…..I can’t wait for this! Thank you!

    Reply
  13. Michelle Monk Photography Posted on December 3, 2019 at 10:50 pm

    I liked before I watched because I know it is going to be good. 🙂

    Reply
  14. Sara-Louise Yerlett Posted on December 3, 2019 at 10:52 pm

    Yaaaaas I shall sleep well tonight!!! ❤

    Reply
  15. S M Posted on December 3, 2019 at 11:00 pm

    At “slow paced amble” I suddenly for some reason visualized myself as drunk on the beach 🏖 🤦🏻‍♀️😂 the sound of the walking into the water had me literally tasting the saltwater

    Reply
  16. ArwenLeigh Posted on December 3, 2019 at 11:27 pm

    Been waiting for this! Never tried one of these before and I cant wait! Insomnia you will loose tonight!

    Reply
  17. amanda Astley Posted on December 3, 2019 at 11:49 pm

    Beautiful thank you

    Reply
  18. angela smith Posted on December 4, 2019 at 12:45 am

    Hi, Christian! I would luv to see more behind the scene videos. Can't wait to listen to this tonight. Your beach meditations are the best!

    Reply
  19. Amber Peterson Posted on December 4, 2019 at 3:48 am

    Love this one! Thank you so much!! Love, light, and amazing nights to all!

    Reply
  20. Kim Renee Posted on December 4, 2019 at 3:54 am

    Love this meditation ♡
    Thank you ♡

    Reply
  21. Wanda Kump Posted on December 4, 2019 at 4:05 am

    Perfect timing, cold here in Minnesota USA 🥶 🌨🌡
    I'm really excited to fall asleep dreaming of the warm beach ⛱ 🌅
    I'm sure I'm going to love it. Thanks again Christian for all you do for those of us that have a hard time with pain, get away from it and get a little while to get away from it!

    Reply
  22. flyingsparks Posted on December 4, 2019 at 4:05 am

    This is great. Thank you for your videos. X

    Reply
  23. Temperia L Posted on December 4, 2019 at 8:33 am

    Christian I’m so sorry I had to dislike 😢
    I love most of your meditations and spread the word whenever and where ever I can. I can’t sleep without you! The beach walk sounded lovely at the start unfortunately it’s my own hang ups that ruined it for me. I’ve had bad experiences in the ocean. I still love it but won’t go in so when it transitioned from being a walk to being in it I had horrible nightmares 😢. I wanted you to know the thumbs down was not personal I think your amazing!!

    Reply
  24. Jacqueline Rogers Posted on December 4, 2019 at 8:57 am

    Hi Christian.
    You certainly pulled the rabbit out of the hat with this one!🤗
    This just has to be your best ever meditation recording to date imho with its selective peaceful background sounds & your calm soothing voice. It's just the ticket to relax to and for inducing long needed sleep. Well done for producing this amazing audio recording. I think a lot of insomniacs will appreciate this one Christian, myself included. Thank you so so much.
    Warm regards & 💕from England UK xxx

    Reply
  25. Gareth O'Malley Posted on December 4, 2019 at 9:43 am

    Wonderful meditation Christian! It was the hammock visualisation that did it for me since I was asleep before this was half over! Well done!

    Reply
  26. mausalus09 Posted on December 4, 2019 at 10:00 am

    3/10, again Narrator did not come with the Rekall Rem package.

    Jk,. Exceptional

    Reply
  27. Luci Heathans Posted on December 4, 2019 at 10:01 am

    I've been looking forward to this meditation since you asked our opinions.. I'm so excited to start. Thank you for your hard work and creativity.

    Reply
  28. gsand07 Posted on December 4, 2019 at 10:38 am

    The music stops and everything! Fabulous!❤️

    Reply
  29. Ivan Posted on December 4, 2019 at 7:21 pm

    “Come close to the Power and the Presence within you. It is so close if you will but allow your mind to be still.
    The Presence is here. It is with you. It is always with you, for you cannot escape your Source and the reality of life.
    The Creator is with you, with the Presence. Come into this Presence. Come into this Power. Take reprieve here. Take comfort here. Find peace and strength here, for this Presence is not threatened by the world and cannot be destroyed.
    It is invulnerable, and as you become closer to it in your experience, its invulnerability will begin to strengthen you, to fortify you and to prepare you.
    While the world is quiet, come to that which is invulnerable. It is not your intellect. It is not your physical body. It is the source and the center of your Being. It is the part of you that has never left God.
    Come into this Presence and this Power. Let it refresh your mind. Let it give you freedom and reprieve from constant consideration and concern. For when you are with the Presence, you need not have a concern.”
    The Night Meditation – a guided meditation you can find at newmessage(org)

    Reply
  30. ➔ThatsRay™ Posted on December 4, 2019 at 8:46 pm

    I just picture you listening to the final result for some minor tweaking and falling asleep before finishing the render😂
    Have you ever had one of those scenarios?

    Reply
  31. HoodedDude Posted on December 4, 2019 at 10:21 pm

    Yes, my favourite kind. Thanks for everything you do Christian!

    Reply
  32. Beae _ Posted on December 4, 2019 at 11:22 pm

    A day late but my bedtime now 😴 purrrfect gift 🎁 on a cold night when you wish you were on the beach dot com 🏝 Merci beaucoup Christian 💚

    Reply
  33. Nicki Rea Posted on December 4, 2019 at 11:55 pm

    @Meditation Vacation I didnt even last 5 mins I was out cold!!!!

    Reply
  34. Melissa Cartwright Posted on December 5, 2019 at 1:50 am

    Thank you so very very very much !! This one was exactly what I needed after a long day at work hunched over a computer. Suddenly I left the snow and cold behind and was transported to my happy place at the beach. This one was so perfect !! You have a such wonderful gift, Christian. I've listened to you for so long it's like you are a comforting supportive friend keeping me company on long sleepless nights with gentle reminders to watch my breathing and allow myself to finally relax. I cannot thank you enough for your light into the darkness of depression and anxiety.

    Reply
  35. Funchick50 Posted on December 5, 2019 at 3:55 am

    What is the crunching noise I can’t take it

    Reply
  36. Stardust Vibes - Relaxing Sounds Posted on December 5, 2019 at 4:18 am

    Hey Christian! Amazing meditation and visuals! Love it! Sean 😊

    Reply
  37. Musica RELAJANTE Para MEDITAR Posted on December 5, 2019 at 5:00 am

    Hi, I really like your videos. Could I communicate with you through a social network?

    Reply
  38. deb j Posted on December 5, 2019 at 5:10 am

    I just love this . I felt like I was there .. I absolutely needed this tonight ❤️

    Reply
  39. fortowentee lindicca Posted on December 5, 2019 at 10:03 am

    Jumping in

    Reply
  40. Erica Rothwell Posted on December 5, 2019 at 6:25 pm

    This was lovely <3 I felt as though as I was there. Giving me inspiration for my next sleep story x

    Reply
  41. Sandra Taggart Posted on December 5, 2019 at 10:58 pm

    Couldn't relax to this as was a odd noise in background maybe u need to listen with headphones

    Reply
  42. Amanda Pryce Posted on December 6, 2019 at 4:26 pm

    I have listened to Autogenic Beach a few times now and still don't know how it ends! That's a good thing, right? 😆

    Reply
  43. Lindsay Sloane Posted on December 6, 2019 at 4:33 pm

    Been using sleep meditations for a few years and I don't know if I'm just more tired than usual 😂 but this one is amazing!!! I've fallen asleep within 10 minutes of the video for the past 3 nights!! Shame really cos I was so enjoying my time on the beach and was looking forward to enjoying the full 40mins. Thank you so much!

    Reply
  44. Redina Bloogs Posted on December 9, 2019 at 2:02 pm

    If u can remove the fake sound of "feet walking" will b 100% inproved.

    Reply
  45. Steve Posted on December 10, 2019 at 3:16 pm

    You've done it again, another lovely relaxing night sleep thanks to you yet again. 👍👍👍👍👍👍👍

    Reply
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