Let's begin the meditation So since this one is to help you go to bed I'd like you to just lie on your bed Get comfortable,
Adjust your position until your spine is straight and your neck is lengthened You can place your hands on your belly This is really going to help you observe the breath and be aware of it When you have done that,
Allow your eyes to close at the sound of the singing bowl Just tune in with your eyes closed now Bring awareness to any tension in the body So relax the forehead Relax the jaw This is a big one Allow the tongue to part from the roof of the mouth and drop You can also drop the shoulders Relax the belly Very good Take a deep breath into the belly Fill your lungs up and exhale it out of the mouth Good.
2 more times,
Breathe in Fill the lungs up and exhale completely out of the mouth Let it all go 1 more time,
Breathe in and exhale,
Let go of anything you've been holding in Good That's going to help you sink even deeper and deeper into your body You're beginning to feel heavy now in your body Feel heavier and heavier in the body Very good At this point,
Continue to breathe Breathe naturally Comfortably in a relaxed manner Listen to your body and allow it to breathe the way it wants to Just for a bit Maybe your body wants to breathe with the chest Maybe it wants to breathe shallow and fast That's okay,
Allow it to do so because you see the body is trying to regulate itself So allow it to do that It knows what to do In a moment,
Your breathing will slow down on its own So continue to observe until that happens Observe,
Watch Just be aware of the breath That's all you need to do Even when it slows down,
Continue to breathe and allow it to do so Even when it slows down,
Continue to observe and be aware of what is happening You're doing amazing At this point,
I'd like you to lengthen your exhales and promote more yin energy to breathe in and out Breathe in and out Breathe in and out Breathe in and out Breathe in and out Breathe in and out Breathe in and out Breathe in and out Breathe in and out Breathe in Now see if you can hold your breath easily at the top Just for a little bit and then exhale out Breathe in,
Hold and exhale Breathe in Hold and exhale Breathe in Hold and exhale Continue to breathe in this manner Allow it to come naturally,
Comfortably as you cultivate yin energy This is the feminine energy that is associated with darkness with the night with the moon with relaxation calm and introspection So just drift deeper into yourself into sleep Drift deeper and deeper into sleep I'm now going to count from 15 to 1 with each number Just continue to drift deeper and deeper Just continue to drift deeper and deeper into sleep 15 14 13 deep 12 into sleep 12 into sleep 11 deeper 10,
9 8 7 6 5 4 3 2 1 drift off into deep,
Deep sleep and wake up tomorrow feeling lighter than ever,
Rejuvenated and energized Enjoy your sleep Have a wonderful night and I'll see you next time
