Meditation for sleep.
First,
Lie down comfortably with your hands relaxed at the sides of your body.
Your feet completely relaxed too,
Forming practically a 180-degree angle.
Take a slow,
Deep,
Relaxed breath,
Inhaling.
Inhale through the nose,
Exhale through the mouth,
Inhale again through the nose,
1-2-3-4-5.
Hold 2 seconds,
1-2,
And exhale through the mouth in 1-2-3-4-5-6.
Take a slow,
Deep,
Relaxed breath,
And by slightly opening the lips,
Exhale out slowly in a relaxed,
Restful way.
Go on feeling the relaxation of your lips,
The mouth,
Your jaw,
The left eye,
Your right eye,
Your forehead is relaxed,
Your right ear,
Your left ear,
And your entire face is calm and relaxed.
Your entire body is feeling relaxed.
But still,
Stay aware,
Stay in touch with my voice.
Take a slow,
Deep,
Relaxed breath through your nose,
And slightly opening the lips,
Exhale out slowly in a relaxed,
Restful way.
Feel how your left foot relaxes,
The lower part of your leg is getting more calm,
Feel how your left foot relaxes,
The lower part of your leg,
Feel your left knee calmer,
And your left thigh rests in contact with the bed.
Feel your left hip,
And now your left entire leg is relaxed.
Feel now your right foot,
How it is getting more and more calm and lighter.
Now,
Going up,
Feel your lower right leg,
The contact with the bed,
How calm is it,
Feel your right knee,
Your entire right thigh is getting relaxed.
Your right hip,
And feel how all your right leg is lighter than before,
Now is less heavy,
Both sides of your body are totally relaxed.
Feel how relaxed is your lower back,
Your middle,
And your upper back,
The contact through the different parts of your back with your bed.
Inhale through your abdomen,
Exhale through your abdomen,
And feel how all your inner organs are getting relaxed,
Your pelvic floor.
Now getting up,
We can feel how our breath is guiding us,
Our attention to our lungs,
How they,
Meanwhile we are inhaling,
They are getting bigger,
And when we exhale,
They are getting more and more relaxed.
Feel your left hand,
How it is getting calm and lighter,
Your lower arm,
Your upper arm,
Your left shoulder,
Your right arm,
Right fingers,
Lower right arm,
Your right elbow,
Your upper right arm,
And your right shoulder,
All your arms,
Every single part of your arms,
Your body,
Your torso,
Is totally relaxed,
Your head,
All your body is calm and relaxed,
Feel how your body is calming down,
Down,
And deeper,
Meanwhile you are inhaling,
All the love and calm is entering through the top of your head,
Till the top of your feet,
And meanwhile you are exhaling,
Imagine how all the tensions are dissolving from the end of your legs.
Till the top of your head,
Take a deeper,
Relaxed breath,
And while exhaling,
Feel how your body is becoming calm,
Quiet,
Silent.
Listen to the surrounding sounds coming up from this video,
Just listen to the sounds from the nature,
Calmly,
Quietly,
Peacefully.
Let this music guide you to a deeper state of relaxation and awareness.
