Tonight,
I'm going to help you create a quiet moment before bed with soothing words written just for you.
A bedtime ritual to calm your mind and to let the stresses of the day go.
Welcome to Coached by Niki Dyer.
This bedtime meditation will help you focus on your breath,
To clear your mind of the day behind you,
And to cleanse your body so it's ready for a full night of sleep.
Make yourself comfortable and take a big deep breath in and out,
Focusing only on your breath as your eyes gently close,
Imagining the air going deep into your belly,
Surrounding any nervous energy as it goes in and letting it out,
Sending a signal to your body and mind that you are ready to rest.
Taking three deep calming breaths in,
Breathing into your nose,
And exhale.
Two more,
Taking a deep inhale in and gently exhale as you sigh it out,
Inhaling with a gentle pause at the top as you hold the breath and exhale release.
Allow the breath to find its natural rhythm now,
Welcoming whatever feels good for you in this moment,
And start to notice the difference of your heart rate,
Feeling how it has slowed,
Noticing how your body has softened,
Becoming heavier as if it were slowly filling with sand,
Sinking deeper and deeper with every passing exhale,
Feeling your belly move closer into your spine as you fully empty the air from inside of you,
Encouraging any final moments of movement in your fingers,
Toes,
And limbs.
You feel calmer now,
Maybe the most relaxed you've felt all day.
Rest and recovery are just as important as doing the work as you find yourself surrounded by silent moments,
Hearing the gentle music playing softly in the background,
And the consistent sound of my voice.
I welcome you to check in to how you are feeling.
Are you trying your best to relax?
Are you in your head trying to get it right?
There is no right or wrong here,
However you are feeling is just that,
How you are feeling.
Allow yourself to be fully present and be here now.
You have time,
You have time for yourself right now,
There is nowhere else you need to be.
Know that there is no room for lack or fear or worry,
All that exists in this moment is this moment.
Your mind and body are ready to rest.
You are in your own personal sanctuary,
You are breathing in relaxation,
You are filling your body and mind with nurturing and healing energy.
You are feeling proud of yourself for today.
You are proud of the person you are.
You are proud of everything you are becoming.
You deserve to rest now.
You deserve to shift to a relaxed state of being.
With every breath you take,
Calmness washes over you.
It feels good to be still.
Everything is exactly as it should be.
Every breath you take brings you closer to sleep.
Your body is resting.
Your heart rate is steady and slow.
You find the surrounding stillness comforting.
You are ready to welcome a calming,
Gentle night.
Your eyes are heavy and tired.
You are warm and cozy.
You are being comforted by blankets and sheets surrounding you.
If you do not fall asleep right away tonight,
That is okay.
Your body is still resting.
As your gentle breaths continue,
Let them be a subtle reminder of the inner peace you always hold within.
Continue to breathe deeply in and out,
Taking your time with long,
Deep inhales and exhaling fully,
Noticing how your exhales are naturally becoming longer than your breath in.
Finding comfort in the sound of your own breath with every breath you take,
Find yourself closer and closer to a place of infinite possibilities beyond the world of consciousness.
A place where you can do anything and be anything.
A place you have been to many times before.
A place of sweet dreams.
Good night.
