Hi,
My name is Diana and I'm very happy to welcome you here for the bedtime meditation.
Slowly close your eyes and see the darkness of the night.
Take a deep breath and exhale it with a sigh.
Get comfortable.
Make the smallest adjustments that will help you enjoy this time to the fullest.
Become aware of your bed,
A blanket and a pillow.
Are you warm enough?
How does the clothing on your body feel?
The material of the bedsheets?
Become aware of the sounds around you.
Start with the furthest ones.
Do not define them as pleasant or unpleasant.
Don't give them any emotional characteristic.
Just notice them.
Listen to the sounds that are closer to you.
Try to hear the sounds of your breath and feel the beating of your heart.
We will do a detailed body scan that will help you refocus your attention and calm your mind to have a deeper and calmer sleep.
Don't judge any feelings or emotions that will come up.
Just notice them and move your attention with the help of my voice.
As I name each part,
With a simple intention,
Relax it.
Let's start.
Rest your attention on your head.
Feel everything that is going on there.
Thoughts,
Sensations,
Temperature,
Pressure.
Relax the roots of your hair,
All the muscles.
Feel the space between your ears,
Jaw,
Chin,
Mouth,
Lips,
Muscles around the lips,
Gums,
Teeth,
Tongue,
Cheeks,
Nose,
Nasal cavities,
Eyes,
Muscles below the eyes,
Behind the eyes and above the eyes,
Eyebrows,
Front,
Third eye area,
Whole face,
Whole head.
Feel your neck,
The place of connection of your neck and head,
Muscles on the back of the neck,
Throat,
Inside the throat.
Feel the air passing through your throat.
Feel your head,
Collarbones,
Muscles below the collarbones,
Above the collarbones,
Shoulders,
Shoulder blades,
Above and below the shoulder blades,
Armpits,
Upper arms from the inside and outside,
Elbows,
Muscles around the elbows,
Inside the elbows,
Arms,
Lower arms,
Wrists,
Palms of the hands,
Back of the hands,
Fingers,
Fingertips,
Space between the fingers,
Both arms.
Upper back,
Chest,
Left side of the chest,
Right side of the chest,
Ribs,
Whole rib cage,
Inside the chest and rib cage.
Feel your heartbeat,
Lungs moving with each breath.
How every inhale and exhale massage the organs inside your chest and rib cage,
Middle back,
Stomach,
Solar plexus,
Belly muscles.
Send your inhale in your belly to all the organs inside your belly.
Lower back,
Pelvic area,
All the organs on the left,
On the right,
Whole lower area of your torso.
Notice how your breath moves the organs in that area,
Massaging and relaxing them.
Whole spine,
Left long muscle of your back,
Right long muscle of your back.
Allow them to soften,
Lengthen and relax.
Feel your whole torso,
Hips,
Left hip,
Right hip,
Glutes,
Left glute,
Right glute,
Inside your glutes.
Sides of your glutes,
Upper legs,
Muscles that connect your upper legs and hips on the inner and outer sides.
Big muscles of your upper legs,
Inside of your thighs,
Outside,
Knees,
Muscles around the knees,
Behind the knees,
Calves,
Shins,
Ankles.
All the veins inside your legs,
From your heels to your hips and back.
Heels,
Muscles on the inner side of your feet,
Outside,
Soles of the feet,
Toes,
Each toe.
Tops of your feet,
Muscles that connect your feet and ankles to your legs,
Whole legs.
Whole lower part of your body,
Middle of your body,
Upper part of your body,
Whole body.
Feel the energy inside your body,
Outside your body.
Notice the quality of this energy.
You are ready for a restful,
Calm,
Deep and restorative sleep.
Have a pleasant night.
See you next time.
Bye.
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Marcoparet.
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