Hi,
My name is Bea,
And welcome to today's practice.
This meditation was created to help you release tension and ground into your body to prepare for a restful night's sleep.
We'll gently relax the body by tensing and holding the muscles for a few seconds and then releasing completely.
As you release each area of the body,
Imagine any remaining stress or tension just melting away.
For this practice,
I recommend fully lying down so that you can really release and let go.
So I invite you now to find a comfortable position,
Whatever that might be for you.
And once you've settled comfortably into your space,
You can close your eyes.
And let's first bring the awareness to the breath.
Taking a nice deep breath in through the nose.
And exhaling out of the mouth.
Again,
Take a deep breath,
Inhale.
And open the mouth,
Exhale,
Let it go.
And one more time,
Deep breath in.
And this time,
Open the mouth and sigh it out.
Now return to an easy breath pattern.
And bring your awareness to your face.
As you inhale,
Gently scrunch your forehead and squeeze your eyes shut.
Hold for 3,
2,
1 and release and exhale.
Let your forehead soften.
Allow your eyes to soften.
Unclench your jaw.
Feel the muscles of your face completely relax.
Now bring your awareness to your neck.
And as you inhale,
Very gently press your head into your pillow or the surface it's resting on.
Hold for 3,
2,
1.
And exhale,
Release.
Allow your neck to soften.
Let any remaining tension melt away.
Now bring your awareness to your shoulders.
Lift them gently towards your ears.
Hold for 3,
2,
1 and release.
Let your shoulders drop and imagine the weight of the day sliding off of them.
Now bring your awareness to your arms.
Gently tighten your upper arms and forearms and make fists with your hands and squeeze.
Hold for three,
Two,
One and release.
Let your fingers gently uncurl.
Allow your arms to become heavy and relaxed.
Now bring your awareness to your chest.
Take a slow,
Deep breath in,
Feeling the chest expand.
Hold for three,
Two,
One,
And exhale completely.
Allow any tightness around your heart and chest to soften.
And now bring your awareness to your belly.
Take another gentle breath in.
And tighten your abdominal muscles slightly.
Hold for three,
Two,
One,
And exhale,
Release and let it go.
Allow your belly to soften and deflate,
Letting it rise and fall naturally with each breath.
Now bring your awareness to your hips,
Pelvis,
And glutes.
Gently tighten this area.
Hold for 3,
2,
1 and release.
Letting go of any tension or tightness here.
Now bring your attention to your legs.
Squeeze the muscles of your thighs and calves.
Hold for 321 and release.
Let your thighs and calves soften.
Feel them becoming heavier.
And finally,
Bring your awareness to your feet.
Curl your toes tightly,
Tense the muscles in your feet.
Hold for 3,
2,
1 and release.
Let the toes relax and let your heels become heavy.
Now notice your entire body from the crown of your head all the way down to the tips of your toes.
Take a deep breath in and now tense the entire body from your face,
Shoulders,
Arms,
Hands,
Belly,
Legs,
All the way down to your toes.
Hold for three,
Two,
One,
And exhale,
Release.
Let it all go.
Let the whole body soften.
Feeling supported.
Grounded and relaxed.
And bring your awareness back to your breathing.
And with every breath,
Feel yourself sinking deeper into the surface beneath you.
Sinking deeper into ease.
Deeper into rest.
Take one final slow breath in.
And a long gentle breath out.
May you rest well.
Namaste.
