After the final words of this meditation are spoken,
Soft music continues to play in the background.
Relax.
And embrace the rest you are about to experience.
As I welcome you to Coached by Nikki Dyer.
We begin here.
Find yourself comfortably lying in bed.
Embracing any subtle adjustments your body desires.
Give yourself permission to release this day.
Sinking deeper into relaxation.
Signaling to your body and mind that you are ready to welcome rest by intentionally slowing your breathing.
And take a deep breath in through the nose.
And exhale.
Encouraging each breath to deepen little by little.
Notice how your exhales are now longer than your inhales.
Purposefully slowing your breath even more.
Feeling the comforting warmth of air as you exhale.
Imagining your thoughts being released by every breath out.
Your heart rate is slow and steady.
Consistent and calm.
Begin to see yourself standing in a place that evokes tranquility and peace.
Perhaps this is a place you've visited numerous times that brings you comfort.
Or maybe it exists only in your mind.
Begin to bring the details into focus as your inner sanctuary becomes clear.
Within this vision,
Worries simply do not exist here.
The air is filled with a soothing fragrance that envelopes your senses in serenity.
Tranquility washes over you,
Unburdened by time or obligations.
This sanctuary is designed to rejuvenate your mind and body.
In this sanctuary you have created within your mind,
Begin to see ten steps leading down appear before you.
In a moment,
As I begin to count down from ten to one,
You will effortlessly descend,
Deepening your state of relaxation with each one.
Standing tall on step ten,
You recognize just how relaxed you have become.
Your private sanctuary is a place filled with exactly what you need to relax.
Moving down to step nine,
You can feel yourself recharging and inner healing taking place.
On to step eight,
Your body relaxes ten percent more.
Down to step seven,
You are grateful you have taken this time tonight for yourself.
On to step six,
You begin to feel an undeniable sense of calm and peace surrounding you.
As you move to step five,
You are halfway down,
And yet,
Your body continues to go deeper still.
Moving on to step four,
Heaviness overtakes your mind.
Down to step three,
There is an undeniable peace in this place.
Moving on to step two,
Your intuition is strong.
And finally,
Down to step one,
As you rest you recharge every part of your soul.
Now,
There is nothing more for you to do tonight.
Is just rest and breathe.
