Welcome.
My name is Abby and today I'm going to lead you through a meditation.
This meditation is a body scan that will help you relax before you ease off into sleep.
So as you snuggle back into your bed,
Under your sheets,
Slowly ease into eyes closed,
Notice how your body is in touch with the surface of the bed.
Under your head,
There's a pillow,
The backside of the body against the bed,
Down the back,
Lower back,
Your hips,
Moving down your legs,
And your feet relaxing,
Dropping into gravity.
Just notice if you're holding yourself up in some unconscious way.
Sometimes without realizing it,
We're holding our body out of some gripping,
Tension,
Or fear.
You can just relax and drop that.
It's okay to let go.
There is support.
There's support right underneath you.
There's support,
The support of gravity.
It's a constant companion.
There's a larger web of support.
It's Mother Earth holding everything in her warm embrace,
Steadfast,
Always nourishing.
You can release anything that you've been carrying.
Send it down to the Earth.
The Mother welcomes it.
The Earth digests it and uses that energy.
Bring your attention up to your face and your head.
If you've been thinking a lot,
Notice if you can just let go of any tension that you're storing in your forehead,
In your brows.
Do a little bit of microwiggle,
A small little wiggle of your eyebrows,
And a microwiggle of your cheekbones.
Do a microwiggle of your jaws,
Just letting it go.
And slowly moving down to your neck,
Letting open spaciousness and a golden light to come in and beam into your neck,
Clearing away any gutters,
Any clutters,
Any passageways that just needs opening.
Then coming down to your shoulders.
You can truly feel the contact of your shoulders and the back of your neck on your bed,
Allowing any tension,
Any tight gripping.
Imagine it's a tight fist that slowly,
Slowly releases itself,
Opening up the way that a flower blooms and blossoms when there's enough light.
Any of that tension is going to slowly seep through,
Down through the root of the flower,
Down the stems through the roots,
Back into the earth.
And dropping the weight of your arms,
Feeling into your bones and the arms,
Elbows in the hands,
Feeling your spine,
Your breath as if it's an ocean wave rising,
Falling.
Against your lungs and rib cages.
In and out.
In and out.
When the waves move through to your belly,
Your inner viscera,
The diaphragm,
Your stomach,
Your lower belly,
Each wave cleanses any fear,
Any tension.
Just breathing in and place your attention on the belly.
Expand it like a balloon.
As you breathe out,
You can say the word,
Ha.
You can say it silently if you want.
You're breathing in.
Say the word,
Sa.
Breathe out,
Ha.
Sa sa ha.
Sa ha.
And slowly bring awareness down to your hips,
Feeling the hip bone touch contact with the bed.
And invite a deep relaxation into your hip bones,
Hip bone socket.
There's that space in between where we grip unconsciously,
Letting there be space,
Spaciousness in between the joint sockets.
Feel into the exhaustion and let it go.
And slowly feeling your thighs,
Your knees,
The whole of your leg,
Relaxing,
Sinking,
Broadening.
Bringing your attention to your feet,
Letting its own intelligence find the most comfort.
Creases start to feel quiet.
.
