Welcome to this bedtime meditation session.
We'll begin with a gentle face massage,
So if you'd like,
Grab some moisturizer for added relaxation.
Throughout this meditation we'll also practice breath work and gratitude,
Giving yourself a moment of self-care and tranquility.
For a moment,
Close your eyes.
Take a deep breath in and a long,
Slow breath out.
Deep breath in,
Long,
Slow breath out,
And once more breath in and out,
Feeling the weight of the body sinking down into your bed or chair,
Allowing any tension to melt away as you surrender to this present moment.
If you're using moisturizer,
Gently open your eyes,
Taking your moisturizer.
With your fingertips,
Gently begin to massage your face,
Starting at the forehead in circular motions,
Releasing any tension in the forehead,
Moving down to your temples,
To your cheeks and jaw,
Paying attention to any areas of tension and allow this massage to release them with care.
Visualize each stroke of your fingertips,
Melting away stress and worry,
Leaving your face feeling relaxed,
Bringing the awareness to your breath,
Notice the natural rhythms of the inhale and exhale.
With each breath,
Imagine drawing in calmness and serenity,
Releasing any lingering tension with each exhale.
And join me for a few rounds now,
For four,
Seven,
Eight breaths.
If my pace doesn't work for you,
Go at a pace that suits you.
So be breathing in for four,
Holding for seven,
And out for eight.
Breathing in,
Hold,
And out.
In,
Hold,
Out.
In,
Hold,
Out.
Allowing your breath now to return to its usual pace,
Bringing your attention now to the blessings in your life,
Thinking of things you're grateful for,
Silently expressing your thanks,
Allowing the gratitude to fill your heart and mind,
As you acknowledge the abundance that surrounds you.
Taking a moment to reflect on how you feel after practicing gratitude,
Allow yourself to bask in the sense of peace and contentment that now surrounds you.
You deserve some time to rest and recharge,
As you prepare now to drift off into a restful sleep,
Carrying the warmth of gratitude and relaxation with you.
Trusting that this moment of self-care has set the stage for a night of deep,
Rejuvenating rest.
Releasing any remaining tension by taking a breath in and out.
Surrendering to the embrace of sleep.
Knowing that you are deserving of this time to care for yourself.
Letting go.
Sweet dreams.
