Hello and welcome.
My name is Dominika and I'm going to guide you through a wonderful,
Relaxing meditation to release and sleep well.
I'll start off with a little body scan to then let go of any pain or memories of pain and end with relaxing,
Breathing,
Ready to drift off into sleep.
I suggest you do this meditation right before you sleep and you're ready to lie down in bed,
Ready to drift off.
Or anyway,
Do it lying down on your back.
Make sure you're comfortable and warm.
Once you've found your position,
Relax your arms alongside the body and turn your palms to face upwards.
Your legs are out straight and your feet fall out to the sides.
If you're lying in your bed,
I suggest you don't have your pillow too high.
Have your head slightly elevated or not at all.
Gently roll your head side to side here and allow it to find its natural center.
Now before you close your eyes to relax,
Please look up with your eyes towards your eyebrows,
Rolling up the eyes without moving your head.
Keep the gaze as you now inhale deeply and exhale out through your mouth nice and slow.
You could even put the sound,
Ah,
With your exhale.
That's it.
Once again,
Keep the eyes looking up.
Inhale deeply through the nose and exhale nice and slow through the mouth,
With or without sound.
Ah.
And one last time,
Inhale deeply through the nose and now as you exhale,
Let the breath go through your nose and allow your eyes to close and relax.
Feel the release from your eyes flow through your face,
Relaxing all your facial muscles.
And as the breath comes back to its natural and calm rhythm in and out through your nose,
Allow that face to relax.
For a moment,
Focus on the tip of your nose and feel the air streaming gently in and out with each breath.
Now guide your awareness to your feet.
Feel how they are fully relaxed.
And then travel up to both your legs.
Feel how they release into the mattress,
Fully relaxed.
Your awareness is moving up to your hips.
Release them completely.
Notice how every exhale releases more and more subtle tension.
Now notice your back and how it relaxes into the mattress.
Feel its natural curve.
And guide your awareness to your abdomen and chest.
Notice how abdomen and chest move gently with the breath.
Fully relaxed and released.
Let go.
Bring the awareness now to your hands.
Feel your hands and fingers released.
And so are your arms and your shoulders.
Fully relaxed.
Now move to your neck and throat.
Relaxing completely.
Feel how your head is fully relaxed.
Now give yourself a moment here to feel yourself.
Fully relaxed.
Lying on your back.
Let go of any subtle tension that might be left with each exhale.
Now as you continue to follow your relaxed,
Calm breath,
Feel deeper inside your body.
Notice any pain or memories of pain.
Guide your breath there.
Feel how the breath brushes through the area of your body,
Helping you to let go.
Let go.
Feel.
Breathe.
Let go.
Feel.
Breathe.
Let go.
Inhaling energy,
Love,
Strength.
Exhaling pain,
Tension,
Fatigue.
Feel.
Breathe.
Let go.
Feel.
Breathe.
Let go.
Let go.
Feel.
Breathe.
Wonderful.
I'd like you now to bring your awareness fully back to the breath.
And deepen the breath.
And as you deepen the breath,
Feel how the abdomen rises a little bigger on your inhale and releases back on your exhale.
If you like,
You could put your hands on your abdomen to feel the movement.
Continue breathing deeply.
And see if you can bring some whisper sound to your breath.
Restricting the back of your throat,
Continue to breathe through your nose and notice the whisper sound that is created.
Don't force anything.
See what happens easily and naturally.
Continue the deep breath and I will count you through a few rounds of relaxing four to eight breath.
We'll be inhaling to the count of four,
Exhaling to the count of eight.
Stay focused.
Feel how the abdomen lifts up on the inhale and falls back on your exhale.
Keep the whisper sound in your breath if you can.
Let's start.
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Abdomen lifts one,
Two,
Three,
Four.
Exhale,
Whisper sound eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale,
Abdomen falls back eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale,
Whisper sound eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale as you come back to your own natural rhythm of breath.
Now if you're coming back to continue with your day,
Please take your time coming back gently.
If you stay here,
Sleep well and good night.
Thank you for being here.
