If you're listening to this meditation,
It probably means that you just woke up with a nightmare.
I'm so sorry to hear that you've experienced this.
Nightmares can be terrifying.
My name is Eva,
And I'm so happy that you decided to join me in this moment.
Maybe your mama or papa or another loved person is with you right now.
You can just invite them to lie down with you.
Have you already shared your dream with someone?
It is always good to talk about such things.
It will help you to realize that this was a dream and nothing more.
If you have not done so,
Please pause this recorder and talk it over.
This may sound silly,
But even if you are alone in this moment,
Just say out loud what you experienced.
And it's okay if you still feel emotions.
Maybe fear,
Anger,
Sadness.
In a moment,
We will focus on letting this emotion go.
After you have shared your story,
And you may want to pause this meditation if you haven't already,
Make sure you've had a sip of water.
Dry your eyes if necessary.
Anything to do to make you feel comfortable.
After all of that is done,
Lie back down on your back in your bed.
Make yourself super cozy and comfortable.
Grab and hug all the stuffies and pillows you have,
Making yourself feel supported.
When you have found a good position,
Try to stay as still as you can.
And then close your eyes.
Let's start by taking some breaths into our lower bellies.
Put your right hand under your belly button,
Palm down onto the belly.
On your next inhale,
Send your breath into this hand,
So your lower belly inflates.
And on the exhale,
Your hand and belly come down.
Inhale,
Make it a bit longer.
Exhale,
Make it a bit longer.
Again.
Long,
Full inhale.
Slow,
Full exhale.
Continue.
If you notice your exhale is much shorter than your inhale,
Take a bit of time to extend your exhale to make it longer.
You can just let the meditation run while you focus on your exhale.
And then we will relax our body together.
Let your feet fall to the side.
Let your legs feel heavy on the bed.
Let your back sink into your mattress.
Your arms are long and open by your side.
Palms facing upwards and hands open and relaxed.
Let your belly flow with your breath,
Like waves in the sea.
Up and down.
Let your shoulders drop down away from the ears.
And swallow so your throat will feel more free.
For a moment,
Make everything in your face small.
Squeeze your eyes,
Your cheeks,
Your lips.
Bite your teeth together gently.
Wrinkle your forehead.
And then relax the whole face.
You can use your hands to help yourself.
By putting both hands palms down onto your forehead.
And then letting them slide down your face.
Gently touching your temples,
Your cheeks,
Down the chin.
And releasing the hands back down next to your body.
Well done.
Keep your eyes closed.
Find your position to get ready for sleeping.
Good night.
