Hello,
This meditation aims to relieve any tension in your body,
Preparing you for a deep and peaceful sleep.
Lie down in a comfortable position.
Choose a position that lets your spine resting on the mattress below you.
Put your hands over your heart and feel the beating,
Feel the connection.
Take a few deep breaths,
Inhaling and exhaling through your nose.
Try to make your breathing out longer than the breathing in.
If you inhale in 4 counts,
Let your exhale being 6 counts or more.
Now place your hands by your side.
Feel the meeting point between the back of your hand and the mattress below it.
Pay attention to any sensation in this area.
Feel the meeting point between your feet and the mattress.
Feel the whole length of your legs.
Feel the whole length of your legs.
Feel every part of your back that touches the mattress.
Feel the whole length of your head and the mattress below it.
Relax your whole body,
Allowing it to go even deeper.
Bring awareness to your breath again.
Breathe in in 4 times and breathe out in 6 times.
It's ok if your mind wanders,
It's part of the process of falling asleep.
Whenever is possible,
Return your attention to your breathing.
Observe the movements that your body makes when air passes through it.
Inhaling and filling up,
Exhaling and emptying out.
Inhaling and filling up,
Exhaling and emptying out.
Filling up and emptying out.
Filling up and emptying out.
Good night and good rest.
Good night.
Good night.
