Bua Meditasi We will practice this short sequence,
Bedtime breathing and meditation.
You may practice this in the evening or in the night before you go to sleep.
For better deep sleep,
For better relaxation.
This sequence includes calming breathing 4-7-8.
You may refer to my previous podcast about how to do these techniques.
Then we will continue the mindfulness meditation.
Just find the most comfortable sitting position or you may try to choose to lying on your back on the bed.
The most straight this guidance is the relaxation before you go to bed.
Just relax your shoulder.
If you are seated,
You may roll your shoulder back and exhale through your mouth.
Smile in your face.
Relax the whole body.
With your tip of your tongue on the ceiling of your mouth to relax your jaw for the better breathing.
We start with the 4 sets or 4 rounds of the calming 4-7-8 breathing.
Inhale 2,
3,
4.
Hold your breath 2,
3,
4,
6,
7.
Exhale through your mouth 2,
3,
4,
5,
6,
7,
8.
Inhale through your nose 2,
3,
4.
Hold your breath 2,
3,
4,
5,
6,
7.
Exhale through your mouth 2,
3,
4,
5,
6,
7,
8.
Do 2 more rounds and relax completely.
Inhale through your nose 2,
3,
4,
5,
6,
7,
8.
Exhale through your nose 2,
3,
4,
5,
6,
7,
8.
Inhale through your nose 2,
3,
4,
5,
6,
7,
8.
Take your time of the 2 rounds and back to your normal breathing.
Feel your body now is lighter than before.
Your breath is lower than before.
Aware of your natural breathing.
Aware of the air come from your both nostril and out from your both nostril.
Feel your entire body.
When your mind is flowing away,
Just let it be.
To be in the present time,
Not think what happened today.
Just give your time to relax at the present moment.
Don't worry about the future.
Letting go the expectation.
Just enjoy the body sensation.
Accept.
Letting go.
Letting go more.
Put your head upon your crown.
Your face,
All part of your face.
Your eyes.
Both jaws relax.
Your lips,
Your teeth relax.
Entire face relax.
Completely relax your neck.
Letting go all the worries and burden from your shoulders.
Your hands,
Palms,
Fingertips.
Feeling the space in your chest.
Feel the gratitude in every breath that you take.
And letting go all the fearness,
All the insecurity in every exhalation.
Relax more your stomach.
Letting go all negative emotions out from your body.
Letting go more through your exhalation.
Aware of the sensation in your sitting bones.
Your spine,
Tailbone,
Both legs,
Sole of the feet and your toes.
Feel all the burdens inside you.
I'll pull down by the gravity to the earth,
To your foundation that you are currently sitting or lying on your back.
Surrender yourself.
Feeling your body is heavier.
Letting go.
Surrender to the flow.
Let it be.
Let it be.
You may continue the meditation or you can just rest.
Have a good night.
