Sleep practice.
This is Margie,
The founder and creator of Heartnicity.
I'm going to lead you through a guided relaxation that will help you to relax before sleep.
Find calm in a stressful situation and overall quiet the mind by resting back with your breath.
So find yourself in a comfortable position,
Either seated or if you are listening to this before bed,
Stretch your legs out and allow your arms and legs to gently roll away from the middle of your body.
Now start to come into your breath.
Notice the way your ribs expand as you inhale and soften as you exhale.
With every new breath,
Think of it getting a little bit slower,
Longer and deeper.
Breathing in with a count of four,
Inhale,
Taking a slight pause and then breathing out to the count of six,
Exhale.
So big inhale,
Two,
Three,
Four,
Pause and exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Pause,
Exhale,
Two,
Three,
Four,
Five,
Six.
Just one more of those.
Nice deep inhale,
Two,
Three,
Four,
Pause.
Exhale,
Two,
Three,
Four,
Five,
Six.
Just staying with this breathing pattern,
Noticing the big inhale through the nose,
Filling the lungs with air.
Taking a pause and then a deep,
Steady exhale.
Now taking a moment to scan the body.
Notice any area of tension or tightness.
Thinking about where you physically hold stress in the body and bringing a little bit of kindness and sweetness to yourself.
A big inhale here,
Pause and exhale.
Now gently bringing your awareness to the crown of your head,
Allowing the scalp to relax.
Noticing your face and allowing all the little muscles of your face to relax.
Letting the cheeks relax,
The eyes and the whole of your face and neck to relax.
Bringing your awareness to your shoulders and then down through your upper arms,
Through your elbows,
Forearms,
Wrists,
Hands.
And all the way down into your fingertips,
Noticing any sensations in your fingertips.
Now gently bringing your awareness into your belly.
Notice the organs relaxing in your abdomen,
Just allow them to rest back inside your body to relax.
Coming into your lower back,
Take special care around your lower back.
Take a gentle deep inhale here and exhale and release any tension in the lower back.
Travelling down into your hips,
Your pelvis and into your thighs.
Allow the big muscles of the thighs to relax.
Now the thighs are relaxed,
Coming into your knees,
Swirling down around your knees into your shins and calves.
Relax and soften your calves.
Noticing your ankles,
Let your ankles be loose and relax.
Take your attention into your feet,
Noticing the soles of your feet,
The tops of your feet and all the way down into your toes.
Allow your toes to be soft,
Feeling the gentle movement of energy gently inside your feet.
Let your whole body melt into the surface beneath,
Relaxing.
Now laying quietly or sitting and noticing the breath as it moves in and out of the body.
Feeling relaxed,
Calm,
Peaceful.
Now bringing some loving kindness to yourself,
Mentally repeat after me.
I am well,
I am happy,
I am peaceful and at ease.
I am well,
I am happy,
I am peaceful and at ease.
Well,
Happy,
Peaceful and at ease.
Now think of someone you care about and we will send them loving kindness.
Repeat after me mentally.
I wish you wellness,
I wish you happiness,
I wish you peace and ease.
I wish you wellness,
I wish you happiness,
I wish you peace and ease.
Wellness,
Happiness,
Peace and ease.
Now thinking of all beings,
Including yourself,
Repeat after me mentally.
We are well,
We are happy,
We are peaceful and at ease.
We are well,
We are happy,
We are peaceful and at ease.
Well,
Happy,
Peaceful and at ease.
And just take a moment here to quiet the mind.
Notice the breath,
Visualise the belly as it rises and falls with each breath.
Take three more big inhales,
Exhales here.
Inhale,
Exhale is one.
Two,
Three.
Now you can either stay here in your relaxed state and drift off to sleep.
Take a deep breath into sleep and relaxation.
Or you can slowly bring yourself out of the meditation with a longer inhale and exhale.
Sleep well,
Rest well.
Thank you and much love to you until next time.
Maggi.
Www.
Maggi.
Com www.
Maggi.
Com
