Welcome to this meditation on unwinding your nervous system so that you can easily drift into sleep or a deep state of relaxation and safety within you.
Allow yourself to be held,
To be guided.
Allow yourself to let go of the busyness and the hustle of daily life.
This practice is designed to help you unwind,
No matter where you are.
Find yourself nestled in your bed or on your chair.
You can choose to receive this meditation lying down or sitting up straight.
Gently close your eyes and allow yourself to take a deep breath in,
Maybe the first one of today and allow yourself to release through your exhalation.
Release any tension or tightness and with your next inhale start to squeeze all the muscles in your lower body.
Tense your calves,
Your feet,
Your legs,
Your thighs and your buttocks.
Squeeze even harder as you hold your breath and now exhale out and release all this tension from your lower body.
With your next inhale,
Tensioning all the muscles in your upper body.
Squeeze your face muscles.
Tense your arms.
Make fists with your hands.
Tense your belly,
Your spine and your whole back.
Tense even harder as you hold your breath and now release through your exhalation.
Feel all this tension leaving your body and moving down into the surface below you.
With your next inhale,
Tense your whole entire body.
Curl up your toes,
Tense your legs,
Move up in your hips,
Your torso,
Your arms,
Shoulders and neck,
Your head and face.
Hold your breath here and now sigh as you exhale,
Sending signals to your body and your mind that it's ok to relax now.
Take a three part deep breath in.
First,
Filling up your lower belly and lower back with air and then filling up your abdomen and stomach area and lastly filling up your chest.
Now release and exhale and you can sigh as you exhale and let's do that again.
The three part breath,
Beginning with filling up your lower belly and lower back,
Expanding into your abdomen and stomach area and finally filling up your chest and your lungs and then letting it all out with a big sigh.
With your next inhale,
Take two inhalations,
One about 50% capacity and the second one the remaining part of your inhale and now exhale it all out.
With your next breath in,
Divide your breath into three parts,
Breathe in one third,
Breathe in another third and now finishing up your inhale and sigh it all out.
With your next inhale,
Focus on breathing into your lower belly for 2,
3,
4,
Now exhale slowly for 2,
3,
4,
Inhale for 2,
3,
4,
Exhale for 2,
3,
4,
5,
6,
Inhale 2,
3,
4 and exhale for 2,
3,
4,
5,
6,
7,
8,
Inhale for 2,
3,
4 and exhale for 2,
3,
4,
5,
6,
7,
8,
Inhale and exhale,
Inhale and exhale.
Feel a wave of relaxation course through your body.
Take one last deep breath in and exhale slowly.
You will now shift into an even more relaxing breathing pattern and this might be the part where you will fall asleep.
Keep breathing through your lower belly,
Inhale for 2,
3,
4,
Hold your breath for 2,
3,
4,
5,
6,
7,
Exhale for 2,
3,
4,
5,
6,
7,
8,
Inhale for 2,
3,
4,
Hold your breath and exhale.
Feel this tension move out of your body,
Inhale,
Fill yourself up with peaceful energy,
Hold your breath,
Connect to the stillness within you and release.
Exhale it out for 4,
5,
6,
7,
8,
Inhale,
Hold,
Exhale,
Inhale,
Hold,
Exhale,
Inhale,
Hold,
Exhale,
Inhale,
Hold,
Exhale,
Inhale,
Hold,
Exhale.
Allow your breath to unwind and find its natural pace.
Notice the stillness and peace within your mind.
Feel how this expands out into your body.
Allow yourself to be embraced by this cloak,
This blanket of safety and peace surrounding you now.
You are held.
It is safe for you to let go now,
Let go of holding on to the busyness of your day and allow yourself to take a deep dive into the waters of a still and peaceful lake embracing you with its darkness,
Its stillness and its peace.
Let yourself melt onto the surface below you,
It is safe for you to ease into sleep now.
Feel how your breath is unwinding and slowing down,
Accessing this blueprint of deep sleep and slow breathing.
And tomorrow you will be able to wake up well rested,
Sweet dreams and thank you for being here.
