Hi there,
This is Clemens from MindAnchor and today I would like to invite you for this 10-minute sleep meditation.
So just get comfortable in your bed,
A nice pillow under your head,
A nice and warm blanket over your body,
And then just gently closing your eyes here.
And with the closing of the eyes letting go of anything that is on the outside,
Letting go of anything that happened today and just arriving to this moment.
Noticing your body falling heavily on the bed,
Making contact each and every part of your body becoming heavier.
And just becoming aware of the breath as it flows in,
As it flows out.
And together taking a couple of deep breaths in through the nose into the belly,
Breathing in,
Holding at the top,
And letting go,
Breathing out through the mouth,
Relaxing the body.
Again,
Deep breath in all the way,
Short hold on the top,
And letting go,
Relaxing the shoulders,
Breathing out.
And one more time,
Deep breath in,
Hold,
And release,
Letting go,
Breathing out.
And just gently coming back to the natural flow of the breath,
No matter if it is short and shallow,
Or a bit longer and deeper.
Just allowing your breath to flow in whatever way feels natural and good to you right now.
And then from here we're going to go through our body part by part,
And with every exhale at every body part,
We'll just let go a tiny bit more.
So starting with the head,
Noticing the contact point of the back of your head with the pillow,
Letting go,
Noticing your face,
And with each exhalation,
Letting go,
Relaxing,
Becoming heavier.
And then from the head we're going to move to the neck,
And once again,
With the exhale,
Relaxing,
Letting go.
Now moving into the shoulders,
Again,
Relaxing,
Calming down,
Letting go of any tension that's here in the shoulders.
Now moving into the arms,
All the way down to the wrists and hands.
Noticing what's here,
And with the next exhale again,
Letting go,
Letting go,
Letting go.
Then moving the attention to the chest,
The rising and falling of the chest with the breath,
And again,
See if you can let go of any tension,
Just a tiny bit more.
Now doing the same with the belly,
Softening,
Relaxing the belly with each and every breath.
And the same goes for the upper back,
The spine,
And the lower back.
Noticing the contact with the bed,
And then simply allowing your back to relax,
Relax a tiny bit more,
And even just a bit more.
And then from here,
Moving down to the hips,
And the pelvic region,
Your buttocks,
And also allowing that area of your body to rest heavily,
And becoming heavier with each breath.
And then slowly moving down into the legs,
All the way from the upper legs,
Down into the knees,
The shins and calves,
And to the ankles,
The heels,
Down to the tips of your toes.
And once again,
Allowing your legs and feet to become heavier,
To rest,
To completely drop and let go.
And just taking one more moment here,
Noticing your entire body as it continuously relaxes,
A tiny bit more.
And then you can keep your eyes closed here,
And enjoy your night of rest.
Sleep well,
And have beautiful dreams.
I'll see you next time.
Bye-bye.
