Hello and welcome to this wind-down meditation before getting settled into bed for a good night's sleep.
Let's softly close our eyes and check in with ourself.
How are we feeling?
Maybe place a hand on the heart and a hand on the stomach.
Start to breathe deeply in through the mouth,
Into the throat and the chest as you fill the belly and then exhale with a deep sigh.
Tune into your breathing.
How are you feeling?
Are you ready to get comfortable for a good night's sleep?
If you aren't already lying down,
Get ready into bed.
Pull up the covers,
Situate your pillow,
Get yourself exactly as you want in this moment to reach the deepest level of relaxation.
Let's do a quick body scan,
Starting at the top of your head.
Look for any tension or anything else that needs to be relaxed for a good night's sleep as we go down the forehead,
The eyebrows,
The eyelids,
The mouth,
The tongue.
Just give some attention and gently relax the jaw,
Throat,
Shoulders,
Upper arms,
Chest,
Your forearms,
Belly,
Hands.
Bring awareness to rest and relaxation.
Move to the pelvic area.
See where your back and bottom are touching the surface of the mattress and sink into the bed as you check in with your thighs,
Your knees,
Your shins,
Ankles,
The bottom of your feet,
Your toes.
Become fully present into this relaxation process.
Take a deep breath in through the nose,
Fill the chest and the belly,
And then release with a loud sigh.
Let's take a look at the day that we've had.
Think of some of your favorite moments you've had throughout this day.
Maybe the way the weather was or the way you connected with somebody.
Maybe that your day was easy and there wasn't many challenges that you had to face.
With these important moments of your day,
Feel the emotions that you had.
Gratitude,
Peace,
Relaxation,
Joy,
Fun.
Thank these moments for the gifts that they gave you today and release them from your experiences and your mind.
Now think about something you're proud of yourself for today.
Maybe an accomplishment or something new you did.
Maybe something you learned.
Something you tried.
Where do you owe yourself credit?
Thank yourself for doing this great job and release it.
Release it from your mind,
Your day,
And your heart.
Now come back to this moment.
Maybe think of your favorite things about your bed.
The way it feels to wind down at night.
The way you feel before going into a deep night's rest.
Rejuvenating before a new day tomorrow.
A new gift full of new possibilities.
Take a deep breath in through the nose.
Filling the chest and the belly.
Then exhale it all out.
Maybe scrunch up your shoulders to your ears and squeeze your fingers and your hands creating tight fists.
Tense your legs up.
Curl your toes up.
Squinch your face up and then release it all.
Release it all and relax.
Rest.
Sink into the mattress.
Just breathe.
Focus on your breathing.
Slowing the breathing down.
Making it deeper.
Be present and intentional.
As you relax.
You release anything that you don't need right now.
Anything that does not serve going into a deep night's sleep.
As you softly start to doze off.
Rest and relax.
I hope you get the best night's sleep that you deserve.
Sweet dreams,
My dear friend.
And good night.
