This is a meditation to help calm your mind and improve sleep quality by releasing tension through the whole of your body get really comfortable lying on your back,
Make sure you don't have too many pillows so your head can really rest and relax back and before we begin,
Open your mouth in a big yawn,
Yawning your jaw from side to side feel any tension in your jaw starting to release and when you close your mouth,
Let your tongue rest at the bottom of your mouth and see if you can feel a soft openness in your jaw muscles sense the tops of your shoulders falling away from your ears and feel a broadness across your chest and collarbones feeling a sense of space in the sides of your neck,
The back of your neck and across your upper back rest your hands wherever feels most natural and shift in any way you need to,
To make sure you're as comfortable as possible and if you haven't already,
Just close your eyes coming into stillness,
Bring all of your awareness to your breath notice the sensations of the breath coming in through your nose breathing out through your nose or your mouth,
Do whichever feels more natural imagine you can breathe into your forehead and feel your forehead soften letting the out breath flow softly and slowly follow the breath from the tip of your nose into your forehead soothing the space behind your brow bone feel the weight of your head,
Allowing the back of your head to become a little heavier back of your neck softening,
Letting go of holding softening the muscles in the back of your head,
Muscles relaxing over the brow bone allowing the breaths to become a little slower and a little smoother with each breath feel your chest and shoulders letting go of tension if it feels comfortable,
Start to gently hold the breath at the top of the inhale pausing for as long as feels comfortable and natural letting the breath go with as little effort,
As slowly as possible smooth inhale,
Really savoring the fullness at the peak of the inhale soothing the space behind your brow bone and feel the muscles in the back of your head and neck softening whole body soothed by the slow effortless exhale allowing a natural and easy pause at the top of the inhale for as long as feels comfortable and natural your jawline softening,
Let the breath go softly and slowly notice how the breath feels leaving your body feel any stress that's accumulated during your day evaporating with the slow effortless exhale softening all the way to the hairline mind softening,
And behind closed eyelids,
Feel your focus soften imagine the skin of your eyelids softening all of the muscles in your face softening now allow the breath to become continuous let go of holding the breath allow easy breaths to naturally come and go mind resting on the gentle rhythm of your breath as the breath naturally rises and falls see if you can feel the movement of your ribcage as you breathe breathe into the front of your lungs feel your chest swell with the in-breath inviting space into the front of your body feel your chest soften with the out-breath inviting space in front of your body with every breath imagine the skin softening over the rise and the fall of the ribcage imagine breathing into the back of your lungs inviting space into the back of your body with the in-breath back of your body softening with the exhale releasing any feeling of holding,
Gripping,
Relaxing across the shoulders feeling the weight of your body,
Allowing the muscles in your body to soften aware of the bed beneath you,
Supporting you completely release all effort completely breathing into the back of your body noticing your body relaxing a little bit more with every exhale feel the breath filling your lungs let your ribcage really expand with the in-breath inviting space to the sides of your body with the in-breath sides of your body softening as you slowly let the breath go you might want to imagine that the sides of your ribs are like the gills of a fish softly opening as they draw the breath in and softly closing with the exhale inviting space to the sides of your body with the in-breath sides of your body softening with the exhale from your shoulders,
To your elbows,
To your wrists hands completely resting,
Fingers softening imagine breathing right into the base of your stomach and let your belly soften,
Relax and swell with the in-breath just letting the air go softly and slowly eyes heavy,
Completely resting and ease as the breath swells feeling a sense of softening with every breath imagine you can send your breath into your feet feeling a sense of softening along the length of your legs the breath carrying a sense of nurturing calm into the soles of your feet imagine the breath making its way into all the muscles,
Tendons and bones in your feet leg bones heavy,
Unwelcome heaviness and sleepiness tension drifting out through your toes at the bottom of the exhale and bringing your awareness to your body as a whole whole body letting go and softening bathed in waves of calm noticing a spaciousness spreading through the whole of your body allow yourself to sink a little deeper onto the bed beneath you becoming a little bit sleepier with every breath feeling a welcome drowsiness and a calm heaviness fills your body i'm going to leave you here,
The music will continue wishing you a peaceful rest,
A restoring sleep
