Hi,
This is Paige.
Today's embodied meditation,
A part of the 7-minute reset series,
Is a very brief nighttime ritual.
You can do it right in bed to prepare yourself to drift off to sleep.
After I guide you through a few final breaths at the end,
I'll slip away and you won't hear my voice again,
So you can simply follow a few last notes of music into a good night's rest.
Allow yourself to settle in,
Maybe right in bed,
And we'll take three slow,
Calm breaths together.
When you feel ready to inhale,
Let your body just receive that inhale.
And as you exhale,
Release the exhale in a very relaxed way as if you're releasing the breath through a straw.
Inhale again,
Just nice and easy through your nose,
And as if you were just gently releasing that breath through pursed lips through a straw,
Release your exhale.
Allow that to happen one more time.
Your inhale is just easy and natural.
Your exhale is as if you were so effortlessly blowing that exhale through a straw.
Then allow your breath to just settle back into an easy,
Natural rhythm.
Let your head gently rock from side to side,
Really slowly rolling the head in one direction and then the other,
Letting the muscles of the face relax,
The jaw and the throat soften.
Then allow your head to be still when it's ready.
Sense your front body,
Whole front body resting toward your back body,
As if it's dropping back,
Resting back.
Let your attention drift all the way down to your feet and your legs,
And allow your feet and your legs to become heavy.
Let them begin to make an impression against whatever you're lying on.
It's so heavy that eventually your feet and your legs sink down to the floor.
Heavier still so that you can imagine them sinking now all the way through the floor,
The foundation,
All the way down to the earth itself.
Let them continue to rest there as you slip your attention up to your hips.
Allow your hips to become heavy,
To make an impression,
Whatever is supporting you.
Then to sink all the way down to the floor and to become heavier still and sink all the way through the floor,
The foundation,
All the way down to the earth resting there.
Let your attention drift up to your torso,
Your shoulders,
And your arms.
Let your torso and your shoulders and your arms become heavy.
Let them sink into whatever you're resting on.
Let them become heavier and sink down to the floor.
Heavier still as they drop all the way beneath the floor,
The foundation resting against the earth.
Allow your eyes to get a little heavier and to pull back in their sockets.
Let even your tongue be heavy and let it rest.
Allow your jaw to become slack,
The skin of your forehead to spread,
And your brain like a small bean bag to drop back and rest at the back of your skull.
Allow your face,
Your head,
And your neck all to become heavy,
To sink into whatever they're resting on,
And then to rest even further down toward the floor beneath the foundation all the way down to the earth.
Allow sensations to fade.
We'll finish with three of the breaths like the ones we started with.
Inhale happening naturally,
Effortlessly.
Exhale like you're gently blowing that exhale through a straw.
Effortless inhale,
Gently,
Slowly,
Easily blowing out that exhale.
Inhale,
No effort,
Slowly,
Softly blowing that final exhale as if you're releasing it through a straw.
