Good evening,
It's Freshen Rucker and welcome to tonight's meditation.
Find a comfortable position in your bed,
Lying on your back or your preferred sleeping position.
Take a few deep breaths,
Inhaling slowly through your nose and exhaling through your mouth.
Elongating each exhale with a sigh of release and letting go of any tension or stress that you may have experienced today.
We will be traveling with a 4-8 breathing pattern that will assist you in reaching deeper states of relaxation.
Each inhale will flow into the nose and exhale through the mouth.
Each exhale will flow into the mouth and exhale through the nose.
We will be taking a few deep breaths,
Inhaling slowly through your nose and exhaling through your mouth.
We will be taking a few deep breaths,
Inhaling slowly through your nose and exhaling through your mouth.
Each exhale will flow into the mouth and exhale through the mouth.
Each exhale will flow into the mouth and exhale through the mouth.
Each exhale will flow into the mouth and exhale through the mouth.
Each exhale will flow into the mouth and exhale through the mouth.
Each exhale will flow into the mouth and exhale through the mouth.
2,
3,
4,
Out,
2,
6,
7,
8.
As you stay with the breath,
I want you to notice the sensation of the nutrient-rich oxygen entering your nostrils,
Filling up your lungs,
Extending out to your arms and legs,
Then slowly leaving your body with each exhale.
Imagine yourself sinking deeper and deeper into a state of relaxation.
A relaxation.
See yourself becoming more and more calm and relaxed with each passing moment.
Allow your breath to continue lingering up and around your torso,
Gently traversing down through your hips,
Knees,
Thighs,
And calves,
Sending pleasant notes of peace and tranquility throughout your entire body.
That's it.
As you continue to breathe,
Sink into this moment deeper and deeper,
Slowly visualizing a quiet,
Tranquil scene in your mind's eye.
It could be a beautiful beach,
A peaceful forest,
Or a quiet mountaintop.
While you're imagining this scene,
Allow yourself to become fully immersed in everything your imagination desires to show you.
Feel the warmth of the sun on your skin,
The soft texture of the sand between your toes,
Feel the gentle rustling of the leaves beneath your feet.
Surrender to the open forest breeze that brushes delicately across your cheek from the crisp mountain air.
Let the peacefulness of this scene bathe every fiber of you,
Relaxing every muscle in your body and soothing your mind.
Stay with this peaceful scene and feel the deep relaxation as your body melts into the surface beneath you,
Allowing your mind allowing your mind and body to slowly drift off into a deep nourishing sleep.
