Let's begin this meditation as you climb into your bed and get underneath the covers.
Just taking a moment to settle in and allow yourself to get as comfortable as you can.
Perhaps shift a little so that you are snuggled well underneath the covers,
Getting out any last little bit of movement,
Just ensuring as much comfort as you can.
Give yourself permission to feel how you feel in this moment without judgment.
Taking time to release your mind from your day,
Letting go of whatever has happened before this moment and putting your to-do list of what was not yet completed to the side.
Give yourself permission to let go here in this moment,
Release and just be.
Take a couple of breaths,
Breathing in through your nose and gently release out of your mouth,
Inhaling deeply and exhaling to release.
And now continue to breathe in and out of your nose in a way that feels best for you.
Notice yourself finding more relaxation through your entire being,
Releasing any tension that you are holding onto throughout your body.
Feel yourself melting deeper into the bed as you soften and let go.
Notice how your body grows heavier with every exhale.
As you remain connected to the breath,
Noticing how the breath slows down as you begin to drift in a state of more relaxation.
As you stay with this awareness,
Bring your attention to your face.
Begin to soften the muscles in your forehead and along your brow.
Allow the eyes to let go as they softly remain closed without tension.
Let go of any tightness in the jaw and mouth.
Perhaps you part the teeth while keeping the lips sealed and release the tongue from the roof of the mouth.
Notice how you find softness through all of the muscles in the face when you just allow yourself to release.
Follow your awareness to your neck and throat.
Feel this area breathe and relax.
Move down your right arm relaxing the muscles of your upper arm,
Elbow,
Forearm,
And wrist.
Notice your right hand,
The palm,
The thumb,
The index finger,
The middle finger,
The ring finger,
And the little finger.
Trace the awareness up the top of the hand,
Arm,
Shoulder,
Across the chest,
And down your left arm.
Relax the muscles of your upper arm,
Elbow,
Forearm,
And wrist.
Notice your left hand,
The palm,
The thumb,
The index finger,
The middle finger,
The ring finger,
And the little finger.
Trace the awareness up the top of the hand,
Wrist,
Arm,
Shoulder,
And across the chest.
As you move your awareness down the chest,
Notice the rise and fall as you breathe in and out through your nose.
Notice the breath moving in and out through the lungs.
Follow your awareness down your ribs to your belly.
Find more softness here.
Bring your awareness to your hips and then your right leg.
Follow the breath down the thigh,
Your kneecap,
Calf,
Ankle,
And foot.
Notice the sole of the foot,
The big toe,
The second toe,
The third toe,
The fourth toe,
And the pinky toe.
Trace your awareness up the top of the foot,
Ankle,
Shin,
Kneecap,
Thigh,
And hip.
Move the awareness across your waist and down your left leg.
Follow the breath down your thigh,
Your kneecap,
Calf,
Ankle,
And foot.
Notice the bottom of the foot,
The big toe,
The second toe,
The third toe,
The fourth toe,
And the pinky toe.
Trace your awareness up the top of the foot,
Ankle,
Shin,
Kneecap,
Thigh,
And hip.
As you experience the entire body letting go and fully released,
Notice how you feel heavier melting even deeper into the bed beneath you.
The breath slows down even more.
You feel more at ease and in a comfortable space to go to sleep and have a restful night.
