Hi my friend,
Big welcome.
Let's dedicate this meditation to have a beautiful and smooth entry into a lovely night's sleep.
So make sure you're comfortable,
Lying down,
Preferably on your back,
If not,
Any other position that suits you.
Just observe your breath as it moves in and goes out.
Try to breathe a bit deeper than normal,
Guiding the breath into the area of your pelvic floor.
And when exhaling,
Feel that you're softening,
You're releasing,
You're relaxing tension towards the earth.
Again you inhale deep,
Visualizing your body as a stretchy balloon,
Expanding to all direction very comfortably,
And when exhaling,
Releasing tension and feeling comfortable,
Soft,
Feeling that you're letting go of any point of stress within you.
Now let's bring our awareness to areas within our body that feels a bit heavy or tight,
And guide your breathing and your awareness to that area,
Inviting them to dissolve as you inhale and exhale.
I'm inviting the tension,
For example,
In my solar plexus to dissolve,
So inhale to that area and you exhale and let it soften and dissolve completely.
And like this,
Move from one place to another and invite areas of tension to dissolve.
Let's introduce gratitude into this process of letting go,
Of dissolving.
When you inhale to the area of tension,
We say thank you,
And we're exhaling from the area of tension again,
Thank you.
The gratitude is the way the mind and the heart synchronizing,
And the mind loses tension.
Inhale,
Thank you,
Exhaling,
Thank you.
And now as we released focal point of tension,
Let's again bring our awareness into the whole body and see from inside the whole body as a vibrating field of energy,
And feel that when you're inhaling to the whole body,
You're energizing the whole body with beautiful and calm and soft energy,
As if you're offering to each cell love and care and softness.
When you're exhaling,
You're inviting all the cells of your body through this tension,
And inviting all your cells to bathe in this beautiful softness of love and light and warmth.
And when you're exhaling,
You're releasing tension and you feel welcomed into the bed,
Into the warmth,
Into the coziness.
If there is still focal points of tension within you,
Keep the same process of breathing warmth and light and love to those areas with gratitude.
And then exhaling again with gratitude and releasing all tension.
Next step,
Just be aware of your whole body,
Quietly relaxing and releasing tension,
And gently entering into the softness and embraced,
And gently entering into the soft embrace of beautiful night sleep.
Good night.
