Hi,
My name is Eugene.
Welcome to the meditation.
For deep relaxation.
For better sleep.
This meditation is preferably.
Done with headphones.
If you have headphones.
And it's done preferably in a lying down position right before you retire for the evening.
So find a comfortable place on your place of rest.
If you have an additional cushion,
You can put one underneath your knees.
And other when you can rest your head comfortably.
Bring your arms.
To your side.
And just double check,
Make sure that the light is very dim.
You can also do this meditation with the lights completely off.
Separate your arms slightly away.
From your body.
Palms facing up.
Make sure your feet are turning outward and you're completely relaxed in your legs.
Slightly tuck your chin towards your chest.
So you're getting a nice passive stretch in the back of your neck as you lie down in a very relaxed position.
To slowly gradually go into a deep state of relaxation.
For better sleep.
Take a deep breath,
Inhale through the nose.
Exhale through your mouth.
As you inhale through the nose,
Fill your lower,
Fill your stomach up with air.
And you exhale through your mouth.
Three more.
Inhale through the nose for six counts,
Two.
Five,
Six,
Seven.
Exhale through the mouth for six.
Two more.
Inhale through the nose.
One,
Two,
Three.
5,
6,
7,
8 Exhale through the mouth.
Five,
Six,
Seven.
One more time,
Inhale through the nose and fill your belly up.
6 folded,
Exhale through the mouth.
Six.
Now just let the breath flow in on its own.
Your palms are close to the body,
But slightly apart.
Away from the body,
Palms facing up.
Now I want you to bring your awareness to the middle of your palms.
At the same time.
Your eyes are closed.
Softly.
And just become aware.
Of the middle of your palms.
Make sure all the muscles in the face are relaxed.
And just become aware in the middle of your palms.
To see if you feel any type of pain.
Sensations.
In the middle of your palms.
Shoulders relaxed.
If you find that your eyes are wandering.
Quiet your eyes down,
Your eyeballs.
You want your eyes to be very still.
And gradually withdrawing the energy from your eyes.
And just keep your awareness in the middle of your both palms.
If you find yourself drifting.
It's okay.
If you find that.
If the thoughts begin to.
.
.
Wonder.
Bring your awareness back to the middle.
Of your both palms.
And continue to scan.
For any type of sensations that you might be feeling.
In your both palms.
Relax all the muscles in your face.
Relax your shoulders.
Keep your awareness in the middle of your both palms.
Hmm.
The whole body is relaxed.
Relax your jaw.
If thoughts begin to crop up.
Just bring your awareness back to the middle of your palm and just observe any sensations that you might be feeling in the middle of your the palms of your hands.
Now I want you to switch your awareness.
To the back of your head.
Bring your awareness to the back of your neck.
Rather than hollow.
Space in the back of your neck.
Your eyes,
Your eyeballs are still.
All the muscles in your face are relaxed.
And just keep your awareness.
At that hollow space in the back of your head.
And see what you feel in those areas.
Shoulders relaxed.
Keep your awareness in the back of your neck.
Feel the legs becoming heavy,
Feel the whole body becoming heavy.
Heavy.
Your eyeballs are heavy.
Like rocks.
Keep your awareness in the back of the neck.
Slowly,
Gradually start feeling yourself drifting.
Further.
All the muscles in the face are completely relaxed at this point.
And you have a gentle awareness.
Of the back of your neck,
Right at that hollow space in the back of your neck.
The more and more you find yourself.
Feeling drowsy,
Drifting.
This is good.
Drifting.
Into a deep.
.
.
State of relaxation.
Into deep sleep.
Drifting.
Body's heavy.
You can listen to this recording.
Several times.
Or may just need to listen to it once.
Before you retire for the evening.
May you experience a deep sense of relaxation.
Giving you a deep sleep.
Deep re-energizing restful night.
