Hi there,
My name is Eva,
And I'm so happy to be here with you at bedtime.
Are you ready for bed?
Okay,
Great.
Lie down in your most comfortable sleeping position.
Take your time.
Make any adjustments that you want,
Now or maybe later in the meditation.
When you have found your position,
Try to stay as still as you can.
But no need to force it.
If you are uncomfortable,
You can move at any time.
And then,
When you're ready,
Close your eyes.
And make sure you are not squeezing your eyes.
Let your eyes and skin around the eyes feel soft.
If you're not sure how to do this,
Don't worry about it.
And let's take a deep breath in through the nose,
And out through the mouth.
And then let's do some balloon breaths together.
Imagine your belly is like a balloon.
What color is it?
Let me first explain what we are going to do.
When you inhale,
You imagine that you blow up the balloon in your belly,
As much as you can.
Our belly pops up,
Becomes full and round.
You put as much air into the balloon as you can,
Without straining yourself.
And then at the exhale,
You let your belly balloon deflate.
So you let all the air out.
We'll do this three times.
The first time,
Fast,
Where you force the air out of the balloon.
One time,
Slow,
Where you let the air flow slowly,
Slowly out,
As if you are squeezing the mouth of the balloon.
And one time,
Funny,
Where you use your lips to make a sound,
Like when you pretend you are a horse.
Like this.
At no point should you feel dizzy,
Out of breath or uncomfortable.
If you do feel one of those,
Just start breathing your normal breath and maybe take a sip of water.
And just wait for further instructions or until you feel better.
Let's take a normal breath in together and out.
And on that next inhale,
You inflate the balloon in your belly,
Making it big and round.
And exhale,
Release all the air out as fast as you like.
Again,
Inhaling,
Filling your belly balloon with air,
Letting it rise up.
And now slowly exhale,
Release the air as slow as you can.
And the last one,
The funny one,
Inhaling,
Filling your balloon with air.
And exhale,
Fluttering your lips like a horse.
Now return to your normal breathing.
And check if you want to make any changes in how you are lying down.
Let's take a moment to think about our days.
What comes to mind first?
Is it something you did,
A person you saw,
Something that happened,
Or maybe a strong emotion?
Whatever happened today and however it made you feel,
Create some space for it.
Let it be with you.
Even if someone told you not to be angry or so excited all the time or not to feel sad,
Know that it's all okay.
You probably had a good reason to feel the way you did.
There is no right and wrong here,
There just is.
So take a moment longer to stay with this feeling or memory.
And then let's breathe in again and on the exhale you blow out that feeling.
Letting it go for now,
So you can have a good night's rest.
And if the feeling is back again tomorrow,
Don't worry about it.
Your feelings are a part of you and they are helpful and beautiful.
Thank you for joining me for this meditation.
And thank you for being who you are.
Good night,
Sweet dreams.
