Hi and welcome!
With this short meditation I want to help you prepare for a good night's sleep by clearing your mind and relaxing your body.
You can lay down in your bed and place one hand on top of your heart and the other on top of your belly.
Or if you prefer you could sit comfortably with your hands on top of your legs.
Close your eyes and let's start with three deep breaths.
Inhale slowly through your nose and exhale deeply through your mouth.
Inhale and let the air fill your body with peace and calmness.
And while you exhale let the emotions,
Feelings and thoughts attach to your day to go away.
One more time let's inhale and let your body be filled with calmness.
Exhale and let go any expectations you might have for tomorrow or the future.
Now let your breath run freely.
Place your attention in your breath.
Connect with the movements of your body as you breathe.
Feel how your chest and your belly expand when you inhale.
And how your belly and your chest move down when you exhale.
Stay here for a couple of moments placing all your attention in your body and your sensations and in your breath.
And if you feel thoughts coming to your mind that's completely normal you can acknowledge them.
Let them go as you move your attention again to your breath and your body.
Now slowly bring your attention to the top of your head.
And start to bring relaxation and softness to the muscles around your eyes,
On your front head.
Relax your yaw,
Maybe bring a soft very small smile.
Keep moving your attention throughout your body.
Relaxing and softening your muscles as you go.
Going through your neck and shoulders,
Your arms and your hands.
Soften your chest,
Your belly,
Your back.
Relax your legs and your feet.
Stay here in this state of peace and calmness.
Keep following your breath.
You can stay for as long as you need here.
But if you're ready let's take a big breath together.
Inhale.
Exhale.
And come back to your body.
Good night and I hope you have sweet dreams.
And see you soon.
Bye.
