Welcome to this meditation on Restorative Sleep.
I suggest lying down in bed so you can drift off to sleep at the end.
Begin on your back,
Gently close your eyes,
And let your arms relax and rest comfortably at your side.
Allow the legs and feet to also relax.
We will begin with two cleansing breaths.
Draw a deep breath in through the nose,
Bringing it deep into the belly,
And let the belly expand.
Hold that for three,
Two,
One.
Now,
Gently exhale through the back of the mouth.
Very good.
Once more,
Inhale through the nose,
Hold that,
And slowly exhale through the mouth as you further relax.
Very good.
For the following exercise,
Continue to breathe in through the nose and exhale through the mouth.
Focus on your feet and take a deep breath through the nose while curling down and tightening your toes,
Your arches,
And your ankles.
Hold for three,
Two,
One,
And now relax as you exhale through the back of the mouth.
Both feet are completely relaxed.
Very good.
Inhale and tighten your feet again,
But now include tightening your calves and knees.
Holding for three,
Two,
One,
And exhale,
Relaxing everything on the exhale.
Breathe in and tighten the thighs,
The glutes,
The hips,
And the abdominals.
Hold for three,
Two,
One,
And again,
Relax on the exhale.
Now,
Inhale and curl your fingers,
Clenching your fists.
Hold for three,
Two,
One,
And relax on the exhale.
Breathe in while clenching your fists again and tighten the rest of the arm from the wrists to the shoulders,
Even engaging the back muscles,
Abdominals,
And chest muscles.
Hold for three,
Two,
One,
And relax on the exhale.
Very good.
Breathe in and shrug the neck and shoulders,
Clenching your teeth and jaw line.
Hold for three,
Two,
One,
And relax on the exhale.
Inhale and tighten your hips,
Your hips,
And your brow.
Imagine tightening the ears and scalp.
Hold for three,
Two,
One,
Long exhale and relax.
One last inhale while tightening the entire body all at once and hold for three,
Two,
One,
And in one slow exhale,
Release it all.
Feel your body softening,
Melting into the stillness.
Just breathe and feel the body fully relaxed.
As our last step,
Let's set an intention.
Silently repeat to yourself the following.
It is my intention to give my body the sleep it needs and I lovingly ask my body to do whatever is needed to repattern itself into full restorative health.
Very good.
For the rest of this meditation,
Let your body find its own comfortable position and pace of inhalation and exhalation.
Just relax,
Breathe,
Listen to the music and let yourself drift off into deep sleep.
When you awaken,
You will feel refreshed and vibrant,
Radiant and energized.
Sweet dreams.
Thank you.
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Thank you.
