Are you ready to meditate with Kori?
Make sure that you're laying down in your bed for this meditation.
Get comfortable,
Relax your body so that you can let go of your day.
Close down your eyes and shut out the outside world.
It's time to go inside.
Just feel into your body by using your breath.
Take a nice big deep breath in,
Breathing all the way down into your lower belly and then breathe out nice and long and slow.
And as you breathe in your next breath,
Breathe in and feel your breath coming into your body.
Feel what it feels like inside.
Pause for a moment on the fullness of your breath and then breathe out long and slow and let your body fall and relax into your bed.
Let's find a nice slow rhythm with your breathing.
Breathing in,
Breathing out,
Breathing in and breathing out.
Try and stay as still as you possibly can.
No twitching or scratching.
The only movement in your body is being caused by your breathing.
Take all of your focus and attention all the way down into your feet.
Go inside of your body and feel inside of your feet.
Notice what they feel like.
Notice any tingling sensations.
You may feel a pulse inside of your feet like a throbbing very mild sensation.
Your feet may feel as if they're buzzing slightly.
Go really still and quiet so that you can feel the sensation in your feet and then let your feet just naturally relax.
Let them soften a little bit and even if there isn't any physical movement in your mind,
Imagine that when you let your feet soften,
They're actually sinking a little bit deeper into the mattress beneath your body.
Softening and sinking deeper.
Time your thoughts with your body softening and sinking deeper with your exhales.
So when you breathe out,
Let your body feel as if it's falling and softening,
Completely relaxing into your bed.
Now put all of your attention on your lower legs and around your ankles.
Feel inside of your legs what they feel like.
Notice the sensation of your blankets on the tops of your legs.
Notice the sensation of the mattress at the back of your legs.
You're tuning in to all of the little sensations inside of your body and everything else about the world is fading into the background.
Your day,
Your mood,
It's all fading,
Disappearing because your focus and attention is right there inside of your body,
Tuned in,
Dialed in to all of the little feelings and sensations that you're feeling.
Does the tops of your legs feel like?
What do your hips feel like as you lay and relax in your bed?
Feel your lower back.
What does the mattress feel like on your lower?
See if you can take a nice,
Big,
Deep breath in and then as you breathe out,
Breathe out and soften all the tension.
Relax your back.
Relax the bottom of your back.
Relax the middle of your back.
Relax the top of your back across your shoulders.
Breathe out and let your body sink deeper and deeper into your bed.
Soften the muscles in your tummy.
See if you can let your ribs get heavy.
See if you can let your chest get heavy and sink deeper.
Let all of the vertebra in your spine sink deeper into your mattress.
Move your shoulders further away from the space between your ears,
Pulling them down away from your ears,
Relaxing them back into the bed so your shoulders feel so heavy and comfortable.
Feel all the way down the backs of your arms.
Notice the sensation of your bed underneath them and let your arms sink deeper,
Soften deeper into your mattress.
Your upper arms,
Your elbows,
All the way down to your hand.
Feel your thumbs on both of your hands and let them both get heavy and relax.
Feel your fingers on your left hand,
Each one of them.
Let them get heavy and relax.
Notice what the fingers on your right hand feel like,
Each one of them.
Notice how they all feel heavy and relax.
Feel as you breathe out and you let your head sink deeper into your pillow.
Breathe in,
Out,
Sinking deeper.
Breathe in,
Out,
Sinking even deeper.
Relax in all the little muscles in your face.
Let your mouth relax.
Let your cheeks get soft and relax.
Your eyes can relax.
Your forehead softens and relaxes.
You can even feel the top of your scalp,
The top of your head,
Relax in.
Imagine that your body is like a wave on the ocean and as you breathe in it rises up and as you breathe out it sinks down deep.
Your whole body like a wave.
You breathe in and it rises up.
You breathe out and it sinks down deep into your bed.
Breathing in and out.
Breathing out,
Sinking down.
In and up and down.
Imagine your body doing this over and over and up and down.
Up and down.
With every breath your whole body moving like a wave,
Relaxing you deeper and deeper.
Each one of your breaths sinking you deeper and deeper.
Over and over.
Sweetly relaxing you into a sleepy place.
Your body feels sleepy.
Your mind feels sleepy.
Just like a wave on the ocean.
Going up over and over.
Deeper and deeper.
As you let yourself fall to sleep.
Just listen to the music and fall to sleep.
The end.
