Welcome,
In this meditation we will focus on cultivating safety within ourselves and allowing our body and mind to drift off into deep,
Restorative,
Rejuvenating sleep.
Let's start by finding ourselves in the most cozy,
Warm and comfortable position.
You might want to grab some blankets or pillows for extra support,
Our nervous systems love self-containment so feel free to really wrap yourself up,
Hug a pillow or place some weight on your body,
Giving yourself permission to melt and release in today's meditation.
If you've been feeling anxious or overwhelmed,
I invite you to allow your body to really melt and soften in your bed.
If on the other hand you feel more numb,
Disconnected from your body or from the world,
I allow you to apply some gentle pressure just in the soles of your feet,
Coming back into your body.
I invite you to take a comfortable breath in now,
Noticing your belly gently filling up with air as you inhale and then lowering back down,
Releasing the air out through your mouth or nose.
Take another comfortable breath in and out.
Take one last gentle breath in and as you exhale,
Imagine you are exhaling any mental tension.
Beautiful.
Now allow your attention to drift off to the contact points of your body and your bed,
Your body and your blankets,
Your body and any cushions or pillows as we begin our journey of drifting into deep sleep.
There is maybe an intention you would like to infuse your sleep with,
Perhaps a dream you would love to see unfolding into your reality or perhaps somewhere in your life where you feel stuck or in need of guidance or an answer.
As you breathe in,
Imagine you are receiving all the answers and guidance that you long for and as you exhale,
Release your intention and send it out into the world.
Let it go.
We will now continue with a practice that will help you to relax your body and release any stored tension.
Take a long,
Slow,
Deep breath in and hold your breath at the top and meanwhile start to squeeze all the muscles in your lower body,
Your buttocks,
Your legs,
Your thighs,
Your calves,
Curl up your toes,
Squeeze your feet,
Squeeze even tighter and then exhale it out,
Let it go with a sigh and release any tension.
With your next long,
Slow,
Deep breath in,
Hold your breath at the top and squeeze your whole upper body,
Squeeze your belly,
Your stomach,
Make fists with your hands,
Squeeze your arms,
Your chest,
Your whole back,
Your shoulders,
Your neck,
Face and head,
Squeeze even tighter and then sigh it out and release the tension and we will do this one more time.
Your lower body and your upper body together.
Take a long,
Slow,
Deep breath in and start to squeeze all the muscles in your entire body from your toes,
Your calves,
Your thighs,
Your hips,
Your buttocks,
Your belly,
Your back,
Your arms,
Your shoulders,
Your neck,
Your eyes,
Your face,
Your head,
Holding your breath and squeezing even tighter and relax,
Release the tension and sigh it out,
Surrender to rest and slowly drifting your awareness to your feet and imagine your feet become like a soft,
Fluffy cloud,
Completely weightless and floating up,
Drifting your focus to your calves,
Allowing your calves to also join your feet in becoming beautiful,
Soft clouds,
Weightless,
Your knees soft as light as a feather,
Your thighs releasing any tension,
Your hips softening,
Your whole lower body has become like fluffy clouds gently drifting in the serene,
Still night sky,
A beautiful,
Soft sensation drifting your awareness into your lower back,
Allowing your lower back to also become empty,
Your middle back softness,
Your upper back totally weightless,
Your shoulders releasing all the heavy weight that's being taken away from your shoulders,
The feeling of relief,
Your chest feels supported and safe,
Your stomach can completely unwind,
Soft as a pillow,
As light as a feather,
Your lower belly soft,
Gently rising,
With each inhale your whole torso is like one fluffy,
Weightless cloud,
Your left arm,
Left hand join the rest of your torso and become weightless,
Your right arm,
Right hand turn into fluffy clouds,
A soft,
Fuzzy,
Warm sensation is to be found in both your arms,
Torso and legs,
You feel so safe in a soft,
Warm embrace,
Allowing your awareness to drift towards your neck,
Allowing your neck to be bathed in the softness of the clouds,
Allowing your throat to relax,
All the muscles in your face,
Your jaw,
Your mouth,
Your tongue,
Your nose,
Your cheeks,
Your eyes sinking in deeper into their sockets,
Laying back,
Your eyebrows,
Your forehead smoothens,
Relaxes,
Your whole face drinks in the safe support and feeling of being as light as a feather,
The top of your head and the back of your head,
Your whole mind and brain join the rest of your body and becoming as light,
As soft as a cloud,
Drifting in the night sky,
Deep peace,
Total and complete relaxation,
As you are drifting off into a deep state of safety,
You are accessing the realms of sleep,
Wishing you sweet dreams and may your intention come true.
Good night.
