Ciao and welcome to deep sleep meditation.
Please find a comfortable position.
Whatever works for you is perfect.
Whenever you feel ready,
Just close your eyes.
Let's start with a couple of deep breaths in and out.
Long slow deep breath in.
And out.
And another one.
Long slow deep breath in.
And let it all go.
Now come back to your rhythm,
To your unique and natural rhythm of life.
And let's start to relax your forehead.
Release any tension,
Any tightness,
Any doubt that you had.
Feel the space of your forehead.
Now focus on the space between your eyebrows.
Feel that space.
Often we use this space to express if we agree or disagree with something,
Someone.
We can allow this space just to relax.
And relax your eyebrows.
Feel them like the wings of the space that is between the eyebrows.
They are light and free to relax and release any expression of your face.
And relax all the muscles around your eyes and eyes.
Allow your eyes to relax.
They don't have to do anything.
They don't have to watch anything or anyone.
No screen,
No computer,
No iPhone,
No people,
No lights.
They can just rest and release everything that they saw during the day.
And now relax your nose.
Allow your nose.
Just to feel the air in and out.
Relax your cheekbones.
Release any tightness.
You don't have to smile if you don't want to.
No fake expression right here,
Right now.
Just allow all your face and your cheekbones to rest and to be true and authentic.
So let go through your cheeks any fake expression of today.
Now relax your jawline.
Unclench the jaw.
Just open a little bit your mouth.
This is the space where a lot of unsaid and anger and fears and worries are stored.
Unclenching your jaw,
You allow all these worries and unsaid and total worries and words to fly away.
Just like opening a cage.
And enjoy the space in your jaw.
Exhale the muscles around your mouth and your lips and your tongue.
You don't have to talk.
You don't have to say anything.
You can allow your tongue,
Your mouth just to rest and silence and in peace.
Release all the words,
All the discussions,
Everything that you said during the day.
Now bring this wave of relaxation to your throat.
Let go of any tightness.
Feel the air through your throat.
Feel the space.
Maybe during the day you had some tightness here and now you can allow your throat to release any tension.
And to feel the fresh air.
In and out.
And now relax your shoulders.
Release the heaviness of the day.
You can say goodbye to the heavy backpack.
So that now your shoulders can feel light.
No heaviness,
No tensions,
No tightness.
And bring this wave from your shoulders to your chest.
The most vulnerable but also the most authentic part of ourselves.
Release not to relax your upper chest.
Release tightness,
Tension,
Worries,
Anxiety.
Just release everything that no longer serves you.
And now bring this wave to the center of your chest.
You are in a safe place right now.
You can just release everything.
You can release pain,
Fear.
We don't need any cage right now to protect our heart.
So just relax.
Back to the left birthday.
Two more purple rolls.
.
.
Now go down on your solar plexus.
Relax your stomach.
A lot of worries and rage are often stored in this place of our body.
Just release.
Release any tension.
Release any image of people,
Places that maybe can trigger you to the point that you feel them in your stomach.
You can also,
If you feel comfortable to,
Put your hands on your solar plexus.
This is a way to communicate with our nervous system that we are safe and protected.
Feel your God.
Feel the space.
Just relax,
Release.
This is such a gift,
This moment for you.
You can just release whatever you want to.
No judgement,
No people's expectations.
Just you loving yourself,
Relaxing the body,
The mind and soul for a deep sleep.
Now feel this wave of relaxation in your hips.
Allow your hips to feel free from the posture that you had during the day.
Release any stagnant energy,
Any tightness,
Any heaviness that you can feel here.
And now feel this wave of relaxation going like a calm and peaceful river from your hips down,
Down,
Down to your knees,
Around your knees.
Feel the space around your knees.
And this river goes down,
Down,
Down through your legs,
To your feet,
Your toes,
Your feet,
Your feet.
And release from your feet all the heaviness of the day.
Let everything go.
Allow them to relax.
And now feel this wave of relaxation.
Feel this relaxation going up,
Up,
Up,
Up to your spine.
Feel like a space going up vertebra by vertebra.
Feel the space between them.
Feel the openness of your spine.
And now it's light as it's releasing every heaviness,
Every worry,
Tightness.
And now we come back once again to our shoulders.
To release and relax once again this part of the body.
It's so full of tension,
So full of tightness.
Once again we just check and we relax to them.
Now we can go to the neck.
Feel the neck finally releasing any tension.
Finally releasing any tightness.
Allow the neck to relax in a pillow,
In a soft place.
And just let it all go,
Whatever happened during the day that caused you tightness in the chest.
Just let it all go with a deep breath in and out.
Now relax your head.
And let go any thoughts,
Any negative emotion,
Any limiting beliefs.
Just allow your head to relax,
To release any tension.
To release the flow of thoughts of the day.
And just say goodbye to everything that you went through and that no longer serves you here and maybe forever.
And now come back once again to your shoulders and feel them lighter and lighter and lighter.
And feel a wave of relaxation going from your shoulders through your arms and down,
Down,
Down,
Down,
Down to your hands.
And release any tensions from your hands,
From your fingers.
Any corner of your body is light,
No place for tension right now.
Just waves of relaxation,
Just a calm,
Peaceful river from head to toe.
Good night.
