Hello,
Thank you for tuning in.
I'm Rachel Shepard and this is a guided meditation to help you feel more relaxed and at ease for a good night's rest.
If you enjoy this meditation and would like to support me in creating more free tracks,
Please consider making a monetary donation through my Insight Timer profile.
Any amount is sincerely appreciated.
You can follow me to be notified of when I release new tracks and schedule free live classes by clicking follow in my profile.
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You can find a link to my website also in my Insight Timer profile.
Now let us begin.
If you are listening to be lulled to sleep,
Make sure you are in a safe space where you can fall asleep.
Take a moment to get perfectly comfortable.
Settle into your space and receive a deep breath.
Simply notice any sounds that might be reaching your ears.
These sounds do not need to be categorized or labeled as any certain thing.
Simply listen.
Feel into your body.
Notice the shape your body is taking.
Your body is perfect exactly as it is.
Notice if you are holding any tension in your body.
Mindfully release any tension you feel.
Release your feet.
Release your legs.
Release your hips and glutes.
Release your low belly and low back.
Release your ribcage and middle back.
Release your chest and upper back.
Release your shoulders,
Your arms,
And your hands.
Release your neck,
Your forehead,
And your jaw.
Release and relax your whole body.
Let your whole body rest.
Resting deeply into your body.
Feel your breath.
Feel the coolness of your inhale.
Fill and expand.
Feel the warmth of your exhale.
Soften.
Inhale.
Expand.
Exhale.
Soften.
Right now,
In this moment,
You are present.
Right now is all there is.
Right now,
In this moment,
You are present.
Quietly say to yourself,
I am present.
Breathe in.
Breathe out.
Focus on your breathing.
Right now,
What expands as you breathe in?
Right now,
What softens as you breathe out?
Focus on your breathing.
As you breathe in,
Quietly say to yourself,
I am.
As you breathe out,
Quietly say to yourself,
Here now.
Inhaling,
I am.
Exhaling,
Here now.
I am here now.
Continue focusing on your breath.
I am here now.
As you breathe in,
Quietly say to yourself,
I relax.
As you breathe out,
Quietly say to yourself,
My mind and body.
Inhaling,
I relax.
Exhaling,
My mind and body.
I relax,
My mind and body.
Continue focusing on your breath.
I relax,
My mind and body.
Let go of the voice in your head.
Let it wander.
Continue to breathe in and out,
Here and now.
Relax into your body.
Rest deeply within yourself.
Right now,
It is time to sleep.
Breathe.
Rest.
