Start by lying down in bed and taking a few moments to find a comfortable position.
Support your body with pillows as needed.
In any time during this meditation,
Feel free to move or readjust your body for comfort as you want to give your body the opportunity to fully relax.
Now that you are comfortable and supported,
Take in a slow,
Deep breath.
Exhale and allow your body to begin to sink into your bed.
Notice areas of tension in your body.
Take another slow,
Deep breath and as you slowly exhale,
Allow those areas of tension to release and your body to sink into the bed a little more.
No need to rush.
Enjoy the natural shift of your body as you focus on your breath.
Notice how you begin to feel present in your body.
The letting go of the day begins to take place.
Take one more deep breath and slowly let it go.
Sigh it out if you like.
Take a moment to feel the changes in your body as you begin to sink into the sweetness of relaxation.
Breathe naturally now.
Scan your body from head to fingertips to toes.
Notice areas in your body that you are holding.
Notice if you are holding your head or if you are allowing the pillow to fully support your head.
The day's work is done.
You can begin to allow your muscles to release the tension from the day,
To give it away for the night.
Begin you are holding a clear ball in the palm of your hand.
It is weightless and feels cool against your skin.
Begin to fill this ball with attention and worry you are holding.
Any unpleasant feelings in your body or thoughts in your mind are placed in this ball.
See the ball fill up as your body lightens.
Imagine the color of your ball as it fills.
Feel the weight of the ball in your hand as it gets heavier and warmer,
Filling with tension.
The weight and the heat of the ball helps your hand to relax.
As your hand relaxes,
Your fingers slowly uncurl to let the ball gently roll out of your hand and onto the floor or bed.
A slow releasing.
A gentle letting go.
The ball is there when you need it,
But for now,
For tonight,
You do not need this ball.
Let it rest apart from you.
Breathe naturally.
Feel the back of your head melt into your pillow and as the pillow begins to hold the entire weight of your head,
Notice how the feeling of release begins to wrap around your scalp,
To your cheeks and forehead,
The muscles around your eyes,
Your jaw,
All letting go of tension.
And as your head sinks deeper,
You feel a lightness that comes before deep,
Restful sleep as you feel these muscles relax.
Your body knows this feeling.
A feeling of peace.
The muscles in the back of your neck release as the tension melts down into the pillow and the entire back of your neck relaxes.
This allows the muscles in the front of your neck to release.
It is effortless as if it is a natural reaction to the muscles in the back of your neck sinking deeper into your pillow.
The back of your throat feels open and your jaw releases a touch more.
Notice the calming rhythm of your natural breath,
The gentle ebb and flow.
And as your chest rises and falls with each breath,
Feel your shoulder blades touching the bed.
Allow them to sink deeper,
To let go and release tension.
And as your shoulder blades release,
There is an opening and lightness in the front of your chest.
Your breath feels lighter and freer.
Your spine and the back of your ribs melt down into the bed.
And as the bed holds the weight of your body,
There is a lightness,
A knowing,
A release.
The weight of your body grounding you and allowing your body a deep sense of relaxation.
The muscles of your back begin to melt down into the bed.
Your spine relaxes and there is a feeling of more space between your ribs.
As your back relaxes,
You feel the same release all the way down the front of your abdomen.
Feel the top of your left arm where it meets your shoulder and allow it to sink deeper into the socket.
And as it sinks,
Feel the weight of your arm as the muscles relax from the top of your arm all the way down to your elbow and from your elbow all the way down to your wrist.
As if the arm relaxes,
It is allowed to slightly widen,
To take up more space.
And the palm of your hand and fingers unclench,
Letting go of anything that they have been holding today.
The spaces between the bones of your fingers widen and release.
Your fingers rest in a natural curl as if you are holding an invisible ball of light.
Bring your attention to the top of your right arm bone where it meets the shoulder and allow the arm to sink deeper into the socket and the shoulder blade deeper into the bed.
This allows the muscles in the arm to release.
As this feeling of release travels from the top of your arm down to your elbow,
The weight of the arm feels heavy,
But that grounding and letting go brings a feeling of lightness.
This travels down to your wrist and you feel the muscles release and widen in your wrist and hand.
The palm is open and the fingers in a natural curl as if a ball of light sits weightless and warm in the palm of your hand.
Bring your attention to your hips and pelvis.
This is a place of holding and balance in our body.
Allow the release of holding,
The melting of tension as your pelvis sinks into the bed.
Feel the bone of your left leg where it connects with your pelvis and allow the leg bone to sink deeper into your pelvis.
And as this happens,
Feel the muscles in your leg begin to release.
As this feeling of release slowly travels down your leg from your hip down to your knee.
A gentle feeling of widening in your knee as this release melts down your calf into your ankle,
Foot and toes.
Allow the bottom of your foot to soften and a softening and widening in the ankles and between the bones and your feet.
Your toes are soft.
Notice the rhythm of your breath and how it soothes your body.
As you allow this relaxation to soften and release,
Allowing your body to recover.
Bring your attention to the top of your right leg where it meets your pelvis and allow the bone to sink deeper into your pelvis.
As this happens,
Notice the feeling of release and how it slowly travels down your thigh as the weight of your leg sinks into the bed.
Moving all the way down to your knee,
Your calf,
Your ankle,
Your foot and your toes.
You feel a sense of widening at your ankle and between the bones of your feet as the muscles continue to release tension.
Notice the weight of your body as you let go of everything you are holding.
Imagine your body limp and heavy like a sleeping toddler when a parent carries them to bed,
Leaving the entire weight of your body to your bed in pillows.
With this release,
Feel how the grounding of your body,
The release of tension,
Brings a feeling of lightness and you may even feel as if you are floating.
You are in a peaceful space allowing your body to nourish and replenish.
Your breath continues to soothe your mind and body as you feel the weight of your body taking up space.
Just rest.
Your muscles relax more and more and more.
Any discomfort seems to evaporate off your body as a feeling of peace fills the space.
Feel the weight of your blanket on your body soothing you.
Feel the softness your blanket encloses against your skin as you sink deeper into relaxation.
This deep relaxation is allowing your body to reset as your body prepares for sleep.
You are safe.
You are supported.
As you rest here,
Everything is coming into balance.
Your immune system is building stronger.
Your hormones are balancing.
Your blood sugar is balancing.
As you rest and let go,
You are supporting your health in a deep and meaningful way.
As the music fades and this meditation ends,
Continue to allow yourself to rest and replenish.
You deserve this beautiful sleep.
As you rest and let go,
You are supporting your health in a deep and meaningful way.
You You You You You You You
