Hi there.
To start just find a comfortable position in your bed lying down,
Tucking yourself into the blanket.
Your head resting gently on a pillow.
And simply letting go,
Letting go of today.
Anything that happened in the past,
Anything that worries you about tomorrow.
There's nothing to do,
Nowhere to be right now.
Just lying here,
Resting.
Now this meditation is designed to find a deeper state of rest.
Not necessarily to immediately fall asleep.
Because so often we put so much pressure on ourselves to fall asleep immediately.
To get as much sleep as possible in.
However,
That can put more pressure on ourselves and thereby not allow ourselves to actually fall asleep.
So instead,
Let's just aim to rest.
Because that is also already great for the body.
In order to find a deeper state of rest,
I would like to invite you to relax your body and tag along for the next moments,
The next minutes,
As we do a little breathing exercise.
The breathing exercise is called the 4-7-8 breathing.
And as its name suggests,
We will breathe in on the count of four,
Hold the breath on the count of seven.
And exhale on the count of eight.
In that way we actually activate the parasympathetic nervous system which is there for us to rest and to find a deeper state of relaxation.
So let's take a deep inhale,
Breathing in,
And breathing out fully through the mouth.
And then let's start with the first round.
Breathing in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Breathing out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
3 4 hold 2 3 4 5 6 7 exhale 2 3 4 5 6 7 8 inhale 2 3 4 hold 2 3 4 5 6 7 exhale 2 3 4 5 6 7 8 inhale 2 3 4 hold 2 3 4 5 6 7 and exhale 2 3 4 5 6 7 8 Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
And exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
One more round,
Two,
Three,
Four.
Hold,
Two,
Three,
4 5 6 7 and exhale 2 3 4 5 6 7 8 now returning back to your natural breath Just noticing what happened to the state of your mind,
The state of your body.
Nowhere to be.
Nothing to do.
And with every single exhale just relaxing the body a tiny bit more.
Noticing if there's a particular place in the body that needs some more attention.
Could be the face.
The shoulders.
Maybe the hands?
And just gently breathing into that part of your body.
And with the exhale letting go.
And bit by bit your body is getting bigger.
Heavier,
More relaxed.
More soft.
And the same is happening in your mind as well.
Your mind becomes a tiny bit more empty.
Relax.
And soft.
Your body and your mind now being completely relaxed your breath smooth and soft.
Just continuing to relax,
To rest.
Nothing to do.
Nowhere to be.
And as you continue to relax and this deep state of rest I will slowly leave you here.
And I wish you a wonderful,
Restful night.
Sweet dreams.
And I'll see you the next time.
Bye bye.
