Hello,
Welcome,
Thank you for being here with me today.
My name is Illyria and I'm going to lead you through some guided meditation for sleep so that we can have a better night's sleep.
Make sure first things first that you have a comfy place to stretch out and lay.
I have my yoga mat set up in my zen room so it will be very calming and relaxing for myself.
So let's take a moment,
You can pause and go grab,
Make your space however you would like it,
Make it nice and comfy,
Grab anything you need and then we're going to come back here and start our relaxing meditation.
Alright,
Now that we have our nice comfy location,
We're going to start by doing some breath work.
So start in a crisscross applesauce position,
Have your hands relaxed on your knees,
You can have your fingers in a meditating position with your finger touching your thumb,
You can have your palms just facing upward or downward,
Whatever you find most comfortable.
Now sit deep into your sit bones,
Make sure that you have full contact with your sit bones.
Make your spine nice and straight,
Imagine a string being pulled up through your spine and through your head,
Nice tall line and now we're going to breathe.
So we're going to do some box breathing,
I'm going to have you start by drawing in your breath for four seconds,
Then we're going to hold our breath for four seconds,
Then we're going to release our breath for four seconds and hold for four seconds.
Then we're going to repeat that,
Drawing a breath for four seconds.
It for four seconds,
Release for four seconds,
Hold it for four seconds.
I will guide you through this so when you're ready go ahead and go hold draw two three four,
Hold two three four,
Release two three four,
Hold two three four,
And again draw breath two three four,
Hold two three four,
Release two three four,
Hold two three four.
Nice we're gonna continue breathing that way we're gonna fill up our chest as we draw in that breath and when we hold it imagine your chest staying up the way it was and then when you release feel your chest relax and come back down those nice deep breaths in out in out.
All right we're gonna do two more of those breaths and we're gonna go ahead and we're gonna move down to our mat or our comfy place and we're going to lie flat on our backs and make sure that you adjust your pelvis so that your lower back has support if you need to curl up into a ball and then lay back down.
Now that we're in a nice comfortable position you're gonna set your arms so that they are also resting in a comfortable position and we're going to go ahead and we're going to imagine our body relaxing.
We're gonna start with our toes.
We're going to imagine them fully relaxed and imagine your toes going to sleep.
Then we're going to work our way up into our feet into the soles of our feet.
We're going to let them relax and go to sleep working our way up our ankles and into our calves.
Imagine them relaxed melting into the mat or comfy space and going to sleep.
Move your way up through your thighs and into your tush.
Imagine them getting super relaxed and going to sleep.
Move into your back and up into your shoulders.
Take some nice deep breaths and imagine them relaxing and going to sleep.
Nice deep even breaths.
Now go down into your arms.
Imagine your biceps and your upper arms relax and your forearms down into the tips of your fingers.
Feel them relax and melt into the mat or comfy space and go to sleep.
Go up your neck and into the crown of your head.
Imagine them relaxing and melting into the mat or comfy space and then going to sleep.
Feel your whole body relaxed.
Feel your body getting heavy.
Nice even breaths.
We're going to stay here for a few moments feeling those nice even breaths.
Now you can start opening your eyes flutter them open.
Start wiggling your toes bringing them back to the present all the way up through your feet and into your legs.
Start to get some movement in there and up into your belly and your chest.
Start to wiggle your arms and move your shoulders around and lastly up to the crown of your head feeling some movement back into your body.
Now come up to a seated position.
Take a moment do it nice and slow.
Some nice deep breaths in that crisscross applesauce relaxed position.
Nice deep breaths.
Think your mind and your body for carving out this time for yourself.
If I resonate with you my link tree is in my about.
You can schedule a time to meet with me for further healing.
Thank you and I hope you have a restful sleep tonight.
