Good evening and welcome to your bedtime meditation.
Today we're going to take a trip down a river gracefully flowing ourselves to sleep.
So when you're ready,
Go ahead and get comfortable,
Get tucked in and just relax your body.
And we're going to do a quick body scan to start.
And as I name each body part,
Starting from the head,
Moving down to the toes,
Just see if you can relax each bit just a little bit more and move and just get as comfortable as you can.
Let's begin.
Go ahead and start by taking three deep breaths.
Maybe the deepest breaths that you've taken all day.
Breathe in.
And let it sigh out.
And breathe in.
And big sigh out.
And breathe in.
Last one.
And sigh out.
Just let your eyes shut down.
Squirm in and move in.
Just settling into bed.
Now start at the very top of your head,
At your scalp,
And see if you can just let your scalp relax just a little bit more.
Feel any tension melt away in your eyes,
In your jaw,
In the back of your neck.
Notice your ears relaxing,
Melting.
Now move on to your neck,
Allowing your neck to just ease any tension,
Feeling at peace,
Feeling calm,
Moving into the chest,
The shoulders,
Maybe roll the shoulders out.
Just relaxing,
Releasing any stored stress from the day.
Moving on to the biceps,
The forearms,
And the hands,
Now all relaxed.
Now moving down the torso,
Feel into the stomach,
The intestines.
Feel everything in your torso relax.
Feel into your spine,
All the way down to your tailbone.
Relax.
Now feel your hips release open just a bit more.
Feel your upper legs relax into your knees.
Feel your calves just loosen just a little bit more,
Preparing you for a good night's sleep.
Finally,
Bring your attention into your feet,
Allowing your feet to slowly relax.
Every toe,
Every muscle,
Every bone relaxed.
Now in your mind's eye,
Imagine that you're floating in a warm stream of water.
Imagine that you're looking up at the sky and you're moving slowly downstream in this warm milky healing river.
Feel the water pour over each part of your body.
Notice how you float with ease,
Feeling at peace,
Gracefully flowing as you look up into a beautiful sky,
Noticing puffy white clouds.
Hear the sounds around you,
Trickling water,
Gurgling.
Hear the birds,
Little creatures living in the forest,
All living in harmony as you gracefully flow downstream.
Feel again the warmth of the river carrying you effortlessly without your need to think about where it's taking you,
Knowing that you're headed in the exact direction that you're intended.
Feel carried,
Feel supported,
Feel loved.
Feel at ease knowing that there's nothing more to do today than continuing you flowing calmly and effortlessly down this beautiful,
Warm,
Soothing river.
Good day to you.
Good night and sweet dreams.
Good night.
Good night.
Good night.
Good night.
Good night.
