Greetings.
This is Barbara.
Welcome to this shake it out and sleep meditation.
Yes,
That's what this is called.
If you're listening and already in bed,
You can still do it.
It doesn't matter if you're standing or sitting.
I've learned that releasing the day before I get into bed physically can mentally help me sleep better.
I want you to move and shake your body all over,
Taking breaths in through your nose and out through your mouth like this or whatever sound comes out.
It doesn't matter if you're standing or in bed.
Move your entire body by stomping your feet and kicking your legs,
Shaking your wrists,
Elbows,
And arms while breathing in through the nose and letting the sounds come out through your mouth.
Are you ready?
Let's begin.
Begin shaking and moving,
Making sounds to release your day.
Keep going.
Just feel your body shaking and moving.
Keep shaking and moving.
Keep going.
I'll give you a few more moments to really shake it out.
Well,
How was that?
What are you noticing in your body right now?
Maybe some buzzing or tingling or maybe nothing.
Just take a moment to observe.
If you were standing,
It's time to recline where you plan to sleep,
So allow yourself to settle into your bed under your covers if you desire.
As you are settling in,
Say to yourself,
It's time for me to settle down and sleep.
It's time for me to settle down and sleep.
It's time for me to settle down and sleep.
Are you in your sleeping position?
Now let's rub your hands together gently until you feel a little warmth in your palms.
Then place them over your eyes.
Take a breath in and out.
Breathe in and out.
Repeat after me.
Thank you,
Eyes,
For all you have shown me today.
It's now time to relax and rest.
Move your hands down to the center of your chest and take another breath in and out.
Breathe in and out.
Repeat after me.
Thank you,
Heart,
For all you have done for me today.
All is forgiven.
It is now time to relax and rest.
Move your hands down to your navel.
Repeat after me.
Thank you,
Belly,
For all you have digested for me today.
It's now time to relax and rest.
Take a breath in through the nose and release through the mouth with a sigh of relief.
Breathe in and out.
It's time.
It's time to relax.
You may release your hands or place them wherever you feel loved and supported in this moment.
How are you feeling right now?
Let's set an intention for you to fall asleep easily,
Rest well,
And feel refreshed upon awakening.
If you fall asleep before we finish,
Fantastic.
Check in with your body to be sure you are comfortable.
Wiggle around or move until you find the just right position.
We'll continue relaxing by taking four breaths in through the nose and releasing six breaths out through the mouth.
I'll count,
So all you have to do is breathe.
Are you settled in?
Are you ready?
Lovely.
Let's begin.
Breathe in two,
Three,
Four,
And out five,
Four,
Three,
Two,
One.
In two,
Three,
Four,
And out five,
Four,
Three,
Two,
One.
In two,
Three,
Four,
And out four,
Three,
Two,
One.
In two,
Three,
Four,
And out four,
Three,
Two,
One.
In two,
Three,
Four,
And out five,
Four,
Three,
Two,
One.
In two,
Three,
Four,
And out five,
Four,
Three,
Two,
One.
Now you can release the breathing pattern and return to your own normal breathing.
As you breathe in and out,
Adjust your body until you settle into the perfect position for you right now.
Breathe and allow this intimate time for self.
Feel the texture of the sheets enveloping you.
Relax into the coziness of your bed and breathe and snuggle into this feeling.
It's time for you to relax.
There's no place for you to go.
Nothing has to be done right now.
It's time for you to relax.
As you breathe in and out,
Adjust your body until you settle into the perfect position for you right now.
You're relaxing more and more with each breath.
As you exhale,
You release any physical,
Mental,
And emotional tension.
Right now,
All that matters is this present moment.
Right now,
You are safe.
You're comfortable.
You are where you need to be.
Breathe in relaxation.
Breathe out tension.
You are relaxing deeper and deeper with each breath.
Stress is melting from your forehead.
Just breathe in and out as your forehead releases any tension.
Your breath is relaxing behind your eyes,
Down your face,
And cheeks.
Breathing in relaxation and feeling your jaw loosen.
Allow your tongue to fall away from the roof of your mouth.
Breathing in and breathing out.
Relaxing more and more with every breath.
Feel the relaxing feeling spread down your neck,
Your shoulders,
And upper body with every breath.
Just breathe in and out,
Feeling your body softening.
The sense of calm moves down your spine,
Filling your back,
Your hips,
And thighs.
You are relaxing all the way down to your calves,
Your feet,
And your toes.
You are totally relaxed and breathing with ease.
You are embraced with love,
Peace,
And grace.
In this state of ultimate relaxation,
You can feel the love from your heart welling with appreciation.
Breathe in this appreciation and love in the center of your chest.
Feel the love that is naturally there when you're relaxed.
Breathe in the rightness of this moment.
Breathe in knowing that all is well right now.
There is nothing for you to do now.
Just breathe and relax.
Remind yourself,
I am relaxed.
I feel calm.
It is safe for me to relax.
I release this day and fall asleep with ease.
I feel calm.
It is safe for me to relax.
I release this day and fall asleep with ease.
I release this day and fall asleep with ease.
I feel calm.
It is safe for me to relax.
I release this day and fall asleep with ease.
