Hello and welcome to today's meditation.
The intention of this meditation is to deeply relax your body and help you achieve a more peaceful and restorative sleep.
Let's begin by closing your eyes and adjusting your body so it's in your most comfortable sleeping position.
Take a deep breath in and breathe all the way out.
Take another breath in and again breathe all the way out.
Take one last breath in and breathe it all out.
Now let your body sink further into your position,
Working out any twists and turns and adjusting yourself as necessary.
Once that is done,
Come back to your breath and be here with your breath for a little bit.
Feeling your chest and stomach rise with each breath in and feeling your chest and stomach fall with every breath out.
Rise again as you breathe in and fall as you breathe out.
Now bring your attention to the top of your head.
And as you breathe in and out,
Breathe out all the tension you're holding here.
Maybe around the temples or the forehead and feel your head lighten.
Breathe in and breathe out all the tension you're holding here.
Now bring your attention to your face.
Feeling your eyelids get heavier and your cheeks soften and clench your jaw so that it naturally separates from the top of your mouth.
Feeling your lower jaw from side to side until you find its most comfortable position.
And now take a deep breath in.
And as you exhale,
Release all the tension that you held in your forehead,
In your temples,
In your eyes,
In your cheeks,
In your mouth,
Your jaw,
Your chin.
Feel your face warm and soften.
Now bring your attention to your neck and your shoulders.
Shrub them a little bit and lower your shoulders away from your ears.
And as you breathe in,
Imagine your neck stretching,
Releasing any pressure on your spine.
And when you breathe out,
Exhale any tension.
Feel yourself melt into your bed a little deeper.
Now feel your arms as they lay on your bed.
And as your attention focuses on them,
Feel your arms soften.
With each breath in,
Imagine your arms getting warmer and with each breath out,
Feel them heavier beside you.
Let's do that again.
Breathe in,
Feel your arms getting warmer,
And breathe out.
Feel your arms getting heavier.
Now feel your fingers and your hands soften.
And let your arms and hands and fingers relax deeper into your bed.
Now bring your attention to the soft beating of your heart in your chest.
Feel the warmth of your body from its center and feel it spread throughout your body.
And at this point,
Soak in all the gratitude for its love and its magic and its life-giving energy.
And relax your body a little more into your bed.
Now soften your stomach.
And if there's any discomfort,
Let your breath in soothe it.
And as you breathe out,
Let it release all the discomfort.
And just relax your stomach into deeper sleep.
Now feel the warmth on your back as you bring your attention to it.
Feel the warmth softening all the muscles in your back,
Allowing them to relax deeper into your comfortable sleeping position.
Feel the warm energy travel down to your legs,
Into your hips,
Your thighs,
Your knees,
Your ankles,
Your feet,
Your toes.
Feel the heaviness of your legs on your bed.
And imagine them melting into deeper sleep.
Your body is amazing.
And as you breathe in,
Feel your body with gratitude.
And as you breathe out,
Let your body fall deeper into sleep.
Breathe in gratitude.
Breathe out deeper into sleep.
Namaste.
