Welcome to this meditation.
I'm glad that you decided to try and fall asleep with a meditation instead of the tv today.
First of all make yourself supremely comfortable laying down either on the floor or on your bed.
Bring your hands next to your body with the palms facing up.
Let your feet fall out outward and relax.
Make sure that you are in a supremely comfortable position where you can remain for the duration of this meditation.
Close your eyes and bring your attention to your breath.
Bring all your attention to the tip of your nose and then begin tracing your breath down into your body.
Feel the breath moving through your head,
Your throat,
Your chest,
All the way down into your stomach.
Feel the breath leaving your body from your belly through your chest,
Your throat,
Your head,
Your nose.
Feel that you're inhaling spaciousness,
Stillness,
And silence with every inhale.
Feel that your exhaling worries rumination,
Unnecessary thoughts.
Each time you exhale,
Letting go of another thought.
Any And then bring your attention to your body as a whole.
Feel your entire body with your awareness.
How does your body feel today?
Notice if there are any areas of tightness or tension that you can feel anywhere in your body.
Any areas where you can feel that you're holding on to something.
And then try to direct your breath to those areas of tightness and tension and holding.
And with your inhale,
Create space in those areas to solve the tension,
Let go of the holding.
And then exhale,
Relax,
Relax the body.
Think deeper into the surface.
Then bring your attention to your head,
To your face.
With each inhale,
Create space in your head.
And with your exhale,
Let your eyes sink into the sockets.
Relax your eyebrows.
Relax your forehead.
Relax your cheekbones.
Your jaw.
Your lips.
Your nose.
Your mouth.
Your tongue.
And direct your attention from your head towards your throat.
Inhale space and silence into the throat.
And then exhale and let go and relax the throat.
Then bring your attention to your neck and your upper shoulder region.
As you inhale,
Create space between your shoulder blades and in your neck.
Space and lightness.
As you exhale,
Let go of any holding,
Any tension in your neck and your shoulders.
Let them sink into the ground.
Direct your attention to your chest and your upper back.
Inhale deeply,
Lift the chest,
Feel your lungs expanding,
Create space for your heart.
And then exhale,
Let go of any tension and holding in your chest and your upper back and around your heart.
Let it go.
And then inhale,
Bring your attention to your stomach and your lower back.
Inhale deeply,
Expand the stomach,
Feel your stomach rising up.
And then exhale,
Let go,
Relax the stomach,
Relax the lower back.
And then inhale,
Create space in your torso and your pelvis and your hip region.
Exhale,
Let go of any holding in your hips,
Your pelvis.
Sinking to the ground.
Then inhale,
Feel lightness and space in your hip flexors,
Your upper legs.
Create spaciousness and lightness as you inhale.
And then exhale,
Let go of your upper legs,
Your hip flexors,
Let them sink into the ground.
Inhale and create space and lightness around your knees and in your lower legs.
As you exhale,
Let go of any holding or tension in your knees and your lower legs.
Let them sink heavy into the ground.
Bring your awareness and your attention to your feet,
Your ankles,
The soles of your feet and your toes.
Inhale,
Feel space created in your feet and in your toes.
Then exhale,
Let go.
Relax the ankles,
The toes,
Tops of the feet,
Bottom of the feet,
Heavily into the ground.
Inhale once more and expand the spaciousness through your entire body.
Feel the lightness in every centimeter and every inch of your body.
And then exhale,
Relax,
Let go,
Sink into the ground.
Let go of any holding or tension in your knees and your toes.
Know that as you might notice new patterns of holding or tension arise,
You can always direct your attention and your breath to those places and re-relax them.
Let your eyebrows and your forehead and your cheekbones and your mouth and your lips and your tongue relax.
Let your neck relax.
And lay still in restful,
Spacious,
Calm,
Still awareness.
Be in this timeless space.
And know that this place is always here for you.
And then drop into it,
Let go.
And then slowly bring your attention back into the space.
Back into your body.
Slowly begin moving your fingers and your toes.
Maybe flex the muscles in your legs and your arms.
Take a deep inhale,
Fill your entire body from the chest to the belly completely with air.
And then exhale.
And slowly blink open your eyes.
Unless you're going to sleep.
I hope you enjoyed this meditation.
Until next time.
