Hello,
I'm Jen.
This meditation is designed to help you ease into a deep,
Nourishing sleep.
So find a comfortable position,
Ideally lying on your back if that's comfortable for you.
Snuggle your shoulders under you just a little bit.
Stretch your legs out long,
Tensing them and then relaxing them.
If you need to,
Maybe wobble your knees side to side.
Just release and relax any tension that's lingering from the day.
Gently close your eyes and allow your breath to just soften.
Just notice this breath,
The way it comes in and out easily without effort.
And notice how your body feels.
Notice whether you're holding any tension.
See if you can get any more comfortable.
Make any little micro adjustments to soften or settle a little more.
Now begin to tense your body,
Beginning with your thighs,
Curling your toes,
Making fists with your hands,
Squeezing your thighs,
Your calves,
Your belly,
Your neck is tight,
Your chin is in.
And release and relax and soften even more.
Now bring all of your awareness to your feet.
Notice any sensations there.
As you breathe,
Just feel the subtle pulse in your feet.
Notice if there's any tension you're holding in your toes,
The bottom of the feet,
The top of the feet.
And just will it to relax,
Release that tension,
Let it go,
Let it dissolve.
Notice a loosening in the ankles,
A release and relaxation through the calves,
Shins,
Release in the knees and the quadriceps.
Just allow all the muscles in your legs to melt,
Soften like butter.
Just allow all the muscles in your legs to soften and release.
Notice the way that your belly rises and falls with the natural cadence of your breath.
This gentle flow.
And see if you can soften the belly.
Release through the chest,
Through the shoulders and arms.
Allow the arms to go heavy.
And bring all of your attention to your palms.
Notice what you feel,
Any subtle tingling,
The temperature.
Bring any tension in the fingers,
Bring all your attention to your fingertips.
Just notice the sensation there.
Feel a wave of relaxation moving up your arms,
Settling in your shoulders and really just softening the shoulders,
Allowing them to melt down.
Feel all the muscles in your neck just soften and release.
Your jaw unhinges.
There's no tension there.
Consciously release and relax in the cheeks and the forehead.
Now bring all your attention to the very top of your head and soften there.
Allow a complete wave of relaxation to move through your entire body.
Feel your body softening,
Lightening.
Allow the softening of your breath to guide you toward a place of peace and restfulness.
Continue to breathe softly.
Continue to feel your body just releasing any tension.
Feel the natural pulse,
The natural rhythm and sink into it.
If you're holding any remaining tension anywhere in the body,
Bring all of your focus to that area and simply watch,
Focus,
Watch and soften.
Begin to release and relax,
Inviting in a restorative rest.
Sink deeper,
Deeper and let go.
