Welcome to this 10 minute guided meditation for sleep.
To start just laying down in your mattress and just getting comfortable,
Allowing the pillow to cradle your neck.
Just allowing your body and mind to be as you're beginning to close down for the day.
Just enjoying this time of rest.
Bring your attention now to your breath.
Just taking a moment to be aware of the inhale and of the exhale.
Just allowing the breath to flow in and flow out in a gentle,
Natural rhythm in and out of your body.
We're going to start with a beautiful body scan.
Just noticing the toes,
The soles of your feet,
The tops of your feet,
Your ankles,
Your calves and your shins.
Just to visualise that you're relaxing your legs,
Your feet,
Just enjoying this feeling of relaxation here in this part of your body.
Just noticing the weight of your legs resting heavy into your mattress.
Bringing awareness now towards your thighs,
Your hamstrings,
Your glutes,
Your pelvis.
Just noticing this part of the body where it's touching your mattress and just releasing any tension you may be holding in this area of your body.
Just allowing these muscles to relax,
Just noticing this area resting heavy and sinking deeper towards your mattress.
Bringing your awareness now towards your belly.
Just noticing as you breathe in,
Your belly will expand and as you exhale out,
Your belly will deflate.
Just observing your belly,
Your lower back,
Your chest,
Your upper back.
Just allowing any tension in this area of your torso,
Of your chest,
Of your back.
Just allowing your muscles to relax,
Tension melt away,
Your body sinking deeper into the mattress.
Bringing awareness towards your shoulders and your neck.
Sometimes these areas get a little bit tight during the day.
So just allowing these areas to release.
If you feel there's any tension here,
Just using the breath to breathe into those areas and on the exhale out,
Allowing the tension to melt away and allowing the shoulders to soften into your mattress and your neck to relax into your pillow.
Bringing your awareness now down your arms,
Your elbows,
Your forearms,
Your wrists,
Your palms and your fingertips.
Just notice any sensations here on your skin.
Just relaxing the muscles here in your arms.
If there's any tensions here in your forearms,
Just allowing that to subside.
Letting your hands and your palms and your fingers rest heavy towards your mattress.
Just noticing how nice it feels as your body closes down for the day.
A sense of softness,
Of peace,
Of ease.
Bringing your awareness now towards your face,
Noticing your temples,
Your jaw,
Your lips,
Your tongue,
Your eyes.
Releasing any tension here in your face.
Softening your facial muscles.
Letting the brow to relax,
Melting any tension from your face.
Enjoying the sensation of your face soften.
Your body becomes deeper into the place of stillness.
Your body is feeling relaxed,
At peace,
And at ease as it rests heavy here on your mattress.
Just noticing now your scalp and your head.
Just relaxing into your pillow,
Allowing any tension in your scalp of your hair to soften.
Being comforted by the support of your pillow.
Just taking awareness to your breath here.
Just noticing the natural slow inhale,
Slow exhale.
Feeling a sense of peacefulness in your body.
Your body feeling heavy in your mattress.
Just allowing your breath to guide you into a peaceful sleep.
And you're getting totally<|pt|><|translate|> Sleep.
I hope you're exploring this helped you relax.
