Good evening and welcome to this nighttime meditation.
Before we get started,
Make sure that you won't be disturbed.
And then settle in and get really comfortable.
When you feel ready,
Gently close your eyes.
To get your body and your mind to relax after a long day.
Let us take five deep breaths together.
Where we inhale to the count of four and we exhale to the count of four.
So wherever you are,
Exhale completely.
And then inhale for one,
Two,
Three,
Four,
And exhale for three,
Two,
One.
Inhale for one,
Two,
Three,
Four,
Exhale for three,
Two,
One.
And inhale for one,
Two,
Three,
Four,
And exhale for three,
Two,
One.
Inhale for one,
Two,
Three,
Four,
Exhale for three,
Two,
One.
Last one.
Inhale for one,
Two,
Three,
Four,
And exhale for three,
Two,
One.
Inhale for one,
Two,
Three,
Four,
And exhale for three,
Two,
One.
You are here now.
There is nothing to do and nowhere to be.
This is your time to relax and rejuvenate.
Allow everything to slow down.
Your breathing is becoming slower and more quiet.
Your heartbeat is slowing down and becoming more gentle.
The frequency of your thoughts is slowing down.
The silence and the stillness between your thoughts is getting more and more extended.
The quieter you become,
The more you notice.
Your body is beginning to feel heavy as the muscles are relaxing.
It is important to remind yourself that you are not supposed to have it all figured out.
You are doing just fine the way you are.
Let's do a simple body scan.
I want you to feel the body parts that I mentioned.
Make sure that there is no tension and that they are fully relaxed.
Forehead.
Eyebrows.
Neck.
Your shoulders.
Your chest.
Your hips.
Thighs.
Your whole body is relaxed and ready for a good night's sleep.
