Hello,
Lovely.
Lauren here.
This meditation practice is free.
Titled Do This Before Bed.
A vagus nerve reset for deep healing sleep.
I'm so glad,
So glad you're here.
Let's make this practice easy.
Accessible,
Straightforward.
You don't have to try,
Just arrive.
Just as you are.
Busy-minded,
Tired.
Tender-hearted,
It's all okay.
It's alright.
Let's keep each other company here right now.
Find a spot it could be seated or lying down.
And let the ground meet you where you are.
When you're ready,
We will begin.
Sit down or lie down comfortably.
Let the ground meet you.
Where you are right now.
If it feels safe to do so,
Allow your eyes to soften.
Breathe in slowly.
And exhale slowly.
If it feels comfortable to do so.
Breathe in through your nose.
And out through your mouth.
Let your chest and belly relax.
Gently rise.
Hold the breath.
For a comfortable pause.
At the end of the inhale.
And then.
.
.
Again at the end of the video.
Exhale.
In,
Hold.
Out.
Home.
And again.
When you exhale,
Breathing in through the nose and out through the mouth if you choose to do so.
Breathe in a way which suits you.
Right now and is comfortable.
On the exhale,
Breathe out with a small ah.
Sigh.
A soft sigh.
Let that breath be a message to your whole system.
Your whole nervous system.
It is okay to soften.
Again,
A gentle breath in.
And a long easy sigh out.
Beautiful.
Silently whisper to yourself,
Almost like tasting warm honey.
I am safe to rest.
My body is heard.
Sleep is arriving for me now.
I am okay as I am now.
Whisper these words to yourself silently.
I am safe to rest,
My body is heard,
Sleep is arriving for me.
Notice three points of support beneath you,
Whether you are seated or lying down.
Notice three,
Choose three points of support.
It might be under your hands,
Under your back.
Under your head,
Under your feet.
Choose three.
And notice that sensation of support.
Let your jaw soften.
Soften your jaw.
Let it go.
Let it go.
Smooth out your brow.
If your mind wanders,
That is absolutely fine.
That's all right.
Whatever you feel.
However you are.
It is okay in this moment.
Somatic reset and vagal toning.
Let's invite your body to lead here.
Imagine right now that you give yourself a comforting hug.
Imagine that you place your arms around yourself and hug yourself.
As you imagine yourself gently squeezing your upper arms,
Your upper body,
Release a long sigh.
You can release this long sigh physically,
Audibly.
Or within your mind.
Imagine hugging yourself,
Or you can actually physically hug yourself.
Imagine a sigh on the exhale or actually physically sigh.
Relax your ears,
Your upper legs.
Relax your knees.
Elbows.
Soften your eyes,
Release each eye.
Shift your body from alertness to softness.
Allow.
No forcing.
Nothing quick.
Softly,
Softly,
Slowly,
Slowly.
If stillness comes,
Welcome stillness.
If it takes time,
That's perfectly okay.
We welcome what comes when it's ready.
Everything you feel.
Is okay.
You are okay.
Release,
Relax your body.
Notice your body.
Release,
Relax your body.
Allow your body to gently soften.
Noticing the journey of the softening.
There is a message in the softening.
Sometimes the softening of the body.
It may be faster and sometimes slower.
There is a reason for this.
Without becoming involved in the reason,
Notice.
Relax,
Release your amazing body.
Relax,
Soften your beautiful body.
There is beauty in each and every breath.
Breathe.
Tender body scan and visualisation.
Tenderness.
What does tenderness mean for you?
Let's move through the body with tenderness.
Imagine warm air.
At the crown of your head.
Warm summer air.
Let this air drift.
Across your forehead,
Eyes and cheeks.
Warm summer air.
Perhaps this is ocean air.
Or perhaps from another place.
Imagine.
Soften the space between your eyebrows,
Each eyebrow.
Unclench the jaw.
Let the tongue rest at the floor of the mouth.
Breathe into the back of your throat.
Your neck.
On the exhale,
Allow your shoulders to melt.
Melt.
Melt away from your ears.
Create length,
And separation between your ears and your shoulders,
Gently,
Lovingly.
You don't have to carry anything right now,
Nothing.
If a thought pops up,
Future or past or perhaps from a to-do list,
Name it gently.
Oh,
That's a thought.
I am choosing to think that thought.
It is what it is.
Then return to the breath or the feeling of support beneath you.
Down to earth.
Ground yourself.
Recognize that thoughts are thought by you.
That memories are given life.
By you.
Choosing thoughts.
Relax,
Release.
Relax down the arms to the hands,
Palms,
Fingers,
And be quiet between your knuckles.
That quiet space between each finger.
Offer kindness.
To the space between your fingers and the space between your toes.
The space between the base of your ribcage and the top of your hips.
And offer kindness to the space from the bottom of your ears to the top of your shoulders.
Kindness.
And energy.
A lively energy of kindness.
Offer kindness here.
Across the chest and the heart space.
Kindness.
Relax the palms.
Feel a sense of rhythm.
With your breath and the base of your heart.
Your kind heart.
Say to yourself silently,
I am here.
I'm not alone.
I'm here with my breath.
I'm here with my beating heart.
Soften the belly as it rises.
And falls.
Hips,
Thighs,
Knees.
Let your breath be a warm blanket.
Hips,
Thighs,
Knees.
Warm blanket.
Lower legs,
Ankles,
Heels.
And the souls of the fate.
Imagine any excess energy.
Draining down and out.
Releasing any excess energy.
Like water into a welcoming earth.
Soft toes.
Sleepy toes.
Sleepy fingers,
Soft forehead.
Soft eyes.
It's all okay.
All of it.
It's all okay.
Whole body.
Your whole body bathed.
And acceptance.
Bathed in acceptance.
Breathe,
Heart beating.
Kindness,
Gentleness.
Soft,
Softness,
It's all okay.
It's all okay all all okay Transition to deep,
Deep sleep.
The day's work is complete.
The moments they have passed.
The hours are gone.
You are here now.
Right here.
Notice where you are.
Where you are,
It is enough.
You have already done enough.
Your body knows how to heal while you rest.
Imagine thoughts as leaves.
On a slow stream.
If one leaf catches your eye,
Notice it.
And letters.
Flows on by.
Let it go.
You are not your thoughts.
You can watch them.
You can be involved.
With your thoughts,
Or,
Or,
You can just pause.
Let him float.
Bye.
Release them.
They are not part of you.
They are not part of you.
Feel the surface beneath you,
Holding you.
Surrender into that steady support.
Feel supported.
Not just physically.
But mindfully.
Emotionally as you are.
Arriving as you are.
Nothing to manage,
Nothing performative,
Just as you are.
If you like.
Consider these gentle affirmations and hold on to what resonates with you.
Your choice.
You are empowered.
Your agency.
Silently say to yourself,
I choose what cares for my well-being.
My body's natural healing is active.
I am connected with my inner calm.
I rest now.
I do.
I rest deeply.
Deeply now.
Lovely one,
You are safe.
You are held.
It is time to sleep deeply.
It is time to sleep deeply.
Sleep deeply.
You have the power to heal yourself.
Relax,
Release your body,
Whole body.
Allow your body to heal itself.
Your vagus nerve is like your body's built-in calming pathway.
Helping to shift you from fight or flight into rest.
And digest.
So that you can renew and rise.
When we tone the vagus nerve through gentle practice.
Slow breathing.
Humming or sighing.
And any soothing self-touch or imagining soothing self-touch like in the hug,
We send a message of safety through the whole system.
Heart rate softens,
Breath smooths,
And digestion and immune repair quietly.
As they are meant to do.
Rather than forcing relaxation.
We create the conditions for it.
The ideal setting and then it simply happens.
Slow,
Be slow,
Be present,
Rhythmic breathing.
Notice your heartbeat.
Feel warm.
Steady focus.
And movements that feel kind.
And doable.
And achievable in that moment.
Let's be tender with ourselves.
Breathe slowly.
Imagine hugging yourself.
Imagine sighing on the exhale.
It is okay.
You are okay.
No matter what occurs around you.
You are.
Contemplate what it means.
To be slow.
To be accepting.
To let go of attachment.
To release expectation.
And Allow.
Healing.
Allow healing.
Relax.
Release your body.
Release your head.
Each part of your head.
Relax,
Release your arms.
Your body.
Your hips.
Face.
Ankles.
Fingers.
Toes.
Toes,
Fingers.
It is okay.
No matter what others do.
No matter what they say.
You can always Heal yourself.
Croissant.
Relax.
Relax place.
Relax.
Relax.
Relax.
Soften.
You are.
Contemplate what it means.
To be slow.
To be accepting.
To let go of attachment.
To release expectation.
And allow Healing.
Allow healing.
Relax.
Release your body.
Release your head.
Each part of your head.
Relax,
Release your arms.
Your body.
Your hips.
Face.
Ankles.
Fingers?
Toes.
Toes,
Fingers.
It is okay.
No matter what others do.
No matter what they say.
You can always Heal yourself.
Yourself.
Relax.
Relax,
Relax.
Relax.
Relax.
Relax.
Soften.
You are.
Contemplate what it means.
To be slow.
To be accepting.
To let go of attachment.
To release expectation.
And allow Healing.
Allow healing.
Relax.
Release your body.
Release your head.
Each part of your head.
Relax,
Release your arms.
Your body.
Your hips.
Ankles.
Fingers?
Toes.
Toes,
Fingers.
It is okay.
No matter what others do.
No matter what they say.
You can always heal yourself.
Yourself.
Relax.
Relax,
Relax.
Relax.
Relax.
Relax.
Soften.
You are.
Contemplate what it means.
To be slow.
To be accepting.
To let go of attachment.
To release expectation.
And allow Healing.
Allow healing.
Relax.
Release your body.
Release your head.
Each part of your head.
Relax,
Release your arms.
Your body.
Your hips.
Face.
Ankles.
Fingers?
Toes.
Toes,
Fingers.
It is okay.
No matter what others do.
No matter what they say.
You can always Heal yourself.
Yourself.
Relax.
Relax,
Relax.
Relax.
Relax.
Our legs soften.
You are.
Contemplate what it means.
To be slow.
To be accepting.
To let go of attachment.
To release expectation and allow healing.
Allow healing.
Relax.
Release your body.
Release your head.
Each part of your head.
Relax,
Release your arms.
Your body.
Your hips.
Face.
Ankles.
Fingers?
Toes.
Toes,
Fingers.
It is okay.
No matter what others do.
No matter what they say.
You can always Heal yourself.
Yourself.
Relax.
Relaxed Place.
Relax.
Relax.
Our legs soften.
You are.
Contemplate what it means.
To be slow.
To be accepting.
To let go of attachment.
To release expectation.
And allow Healing.
Allow healing.
Relax.
Release your body.
Release your head.
Each part of your head.
Relax,
Release your arms.
Your body.
Your hips.
Face.
Ankles.
Fingers,
Toes.
Toes,
Fingers.
It is okay.
No matter what others do.
No matter what they say.
You can always Heal yourself.
Yourself.
Relax.
Relax,
Relax.
Relax,
Relax.
Relax.
Soften.
