Unwind Before Sleep: Deep Body Relaxation Before Sleep

This practice will help you gently release the tension of the day, reconnect with your body, and prepare for a restful night. Together, we'll move through the body step by step, allowing each area to soften as much as it naturally can today.

With even more silence and spaciousness, this practice offers a gentle transition into sleep. If sleep comes during the meditation, simply allow it to come. And if you're still awake at the end, give yourself permission to remain in this quiet, restful state for as long as you need.

Transcript

Hi, This is Ksenia. Tonight, There is nowhere else you need to be, Nothing else you need to do. This day is complete. And for the next few minutes, Allow yourself to simply rest. Please find a comfortable position. If you're lying in bed, Let yourself settle naturally. If you need to move during the practice, That's completely okay. Please notice the support beneath your body. The bat is already holding you. You don't have to do that yourself. Allow the bed to do just a little more of the work for you. Please notice your breathing. There is no need to change it. Simply follow one inhale. And one, Exhale. Breathing happens on its own. Like night, Arrives without effort. With each exhale, Perhaps your body can let go of just a little more. Only if it feels natural. Bringing attention to your face. Allow the muscles around your eyes to soften. Bringing attention to your jaw. Ear cheeks. Your forehead. If it's available to you, Let this area become just a little softer. Now move your attention to your neck. Your shoulders. Notice whatever is here. There is no need to change anything. Simply noticing is enough. Bring your attention to your arms. Your hands. Your fingers. Allow them to rest. Right now your chest. Your belly. There is nothing you need to hold together. Nothing to control. Allow your breathing to move freely. Now you're back. Feel your body being supported. Allow yourself to trust that support just a little more. Now your hips. Your legs. Your feet. Your whole lower body. Nothing needs to happen, Nothing needs to change. Simply rest. Now feel your whole body breathing, Resting. Support it. Thoughts may still come and go. That's completely natural. There is no need to stop them. Simply return again and again to the quiet experience of being here. Notice your whole body once more. Your breathing. The quiet around you. If sleep comes now simply allow it to come. There is nothing else you need to do. Nothing you need to finish. Let this day gently settle behind you. And let the night take care of the rest. Good night.