Hello,
Welcome to this guided meditation to help you sleep deeply and peacefully.
My name is Amy-Patty and I will be your guide.
Thank you so much for joining me.
So go ahead and lie down in bed and make yourself really comfy and cozy.
And then do a little scan through your body.
So just noticing your feet and your legs.
Take a breath in and out.
If you need to make any adjustments to the legs and feet,
Go ahead and do so.
You want those legs and feet to feel like they're in their most perfect position.
And then check in with your arms and your hands.
Just decide if the arms and the hands are already placed perfectly or if you need to adjust them or shift them.
And then moving your awareness into your pelvis and your torso.
Up into your neck and head.
And just wiggle things out.
If anything needs to shift or change so that you can be even 3% more comfortable,
Please do so.
Make those shifts.
And then tune into your breath.
And invite your breath to slow way down.
And as you breathe in,
Take the breath deep down into the belly.
Inhaling,
Letting the belly rise upward and outward.
Slowly exhaling,
Feeling the belly releasing down and back into the body.
Continue with slow abdominal breaths for a few more rounds.
Each time you breathe out,
Feel yourself letting go just a little bit more.
Breathing out,
Inviting the entire body to become a little bit heavier,
A little bit softer,
A little bit more relaxed and released as you exhale.
I'm going to be guiding you through your body part by part.
And each body part that I name,
Allow that part to simply release.
This isn't something that you have to work hard at.
You're just holding the intention that each body part that I name is going to let go just a little bit more.
We're going to start with the very crown of your head,
The back of your head,
The right side of your head,
The left side of your head,
Your forehead,
The right ear,
Left ear,
The space between your ears,
The right eye,
The left eye,
The space between the eyes,
The right temple,
Left temple,
The bridge of your nose,
The tip of your nose,
The right nostril,
Left nostril,
The right cheek,
Left cheek,
The upper lip,
The lower lip,
Your chin,
Your jaw,
The inside of your mouth,
The front of your throat,
The right side of your neck,
Left side of your neck,
The back of your neck.
Next the back of your neck,
Your right shoulder,
Left shoulder,
Right elbow,
Left elbow,
Right wrist,
Left wrist,
Right palm of your hand,
Left palm of your hand,
Right fingers and thumb,
Left fingers and thumb.
Relax both hands.
Relax your hands.
The back of your rib cage,
The front of your rib cage,
Your chest,
Your sternum,
Your heart,
The right lung,
Left lung,
The front of your abdomen,
Your low back,
Navel center,
Your entire spine.
Relax your entire spine.
The back of your pelvis,
Tip of your tailbone,
Relax the tip of your tailbone.
Side hip,
Left hip,
The front of your pelvis,
Both hips,
The right knee,
Left knee,
The right ankle,
Left ankle,
The top of your right foot,
Top of your left foot,
Sole of the right foot,
Sole of your left foot.
Relax all 10 toes.
Relax all 10 toes.
Both legs,
Both arms,
The front of your body,
Back of your body,
Your entire body.
Relax your entire body.
Relax your breath.
Relax your mind.
Allow your entire being to relax.
Slowly,
Gently breathing in,
Slowly,
Gently breathing out.
Breathing in,
I'm calm and peaceful.
Breathing out,
I'm free from stress and anxiety.
Breathing in,
My body and mind are completely relaxed.
Breathing out,
I let go of any stress.
Softly,
Gently breathing in,
Softly,
Gently breathing out.
May you sleep and rest deeply.
Namaste.
