Relaxing the Mind Guided Meditation by Lisa.
Welcome.
Settle yourself comfortably in your bed.
Make sure your surroundings are quiet and without any distractions.
So just get cozy under the covers.
Once you have settled in,
Gently close your eyes.
And to begin,
Let's take a couple of deep,
Relaxing breaths to soothe the body.
So,
Taking in a long,
Deep breath through the nose,
Breathing in the fresh air,
And then releasing the breath out slowly and gently,
Letting it all go.
Breathing in deeply and softly,
And then breathing out slowly and calmly,
Releasing the air with steady control.
Last time,
Breathing in deeply,
All the way in,
And then releasing the breath out gently,
Releasing the air out fully,
Relaxing the body,
And as the body begins to fall into stillness,
It is time to release any tension from the mind.
There are no worries right now,
No concerns.
You are just thinking about the breath.
It is natural and soothing.
And as you rest here,
You may go through the events of the day.
This is very normal and natural.
And if you do find yourself thinking about the day,
Note that your thoughts have strayed,
And return your attention to the breath.
Just focus on how relaxed you feel,
How you are giving the body and the mind the gift of relaxation.
You are not worrying about anything at all.
You are not allowing the mind to race.
You are not worrying about the events of the day.
You are just letting it all go.
You are allowing yourself to slow down,
Allowing the body and the mind to relax.
The relaxation is nourishing the mind.
Sleep is restoring the mind of any tension.
So just continue to focus on the gentle breath,
Allowing yourself to rest.
And just as the body is relaxing,
The mind is relaxing too.
The body and the mind are at peace.
This is all that you need right now,
At this moment.
Focusing on the breath,
Inhaling gently,
And exhaling slowly.
The mind is becoming more and more free.
It is free of any concern.
It is free of cares.
And again,
If you notice the mind wandering,
That's okay.
Sometimes you may not even be aware that your thoughts have strayed.
So don't get frustrated with yourself.
It's okay for the mind to wander.
You can train your mind to wander in a way that will relax you.
And when that happens,
Just think of things that bring you peace.
Now,
Visualize sitting in the shade under a tree.
It is a warm,
Beautiful day.
Notice the soft light peeking through the branches of the tree.
Notice the pattern of shadows that the tree leaves cast on the ground in the soft sunlight.
And notice how the shade and the warmth are a comfort to you.
Think of how relaxed and comfortable you feel.
And now,
Notice a dusk beginning to fall.
The sun is setting down gently.
There are birds flying in the distance,
Gracefully flying through the sky as the light of the sunset begins to fade.
Notice the outline of the birds' wings.
Think of the silhouettes of the birds as they gently flap their wings and glide through the air.
They are flying free against the colorful sky.
And allow yourself to feel as free as birds.
Allow your mind to be spacious,
Rested,
And comfortable.
You are feeling very comfortable and at ease.
Allow yourself to surrender into sleep.
Allow yourself to rest.
Your sleep is restoring you,
Rejuvenating you.
Allow sleep to comfort you.
Your sleep is taking over.
You are at peace.
You are resting.
Sweet dreams.
Namaste.
