Hello and welcome to this Yogini Travellak session to let go of your day before sleep.
My name is Isabelle Griffith and I'm honored to be guiding you through this meditation today.
Together we will help you release any tension you may be holding in your body.
Let go of the stress of your day and reach a state of soft relaxation to help you drift off to sleep.
Begin by lying down comfortably using pillows and blankets as you need to look after yourself.
Turn off your phone or your tablet and if you are using it to listen to this meditation,
Make sure that it is lying face down so that the light isn't visible.
Keeping your eyes open for a few more moments,
Choose a spot on the ceiling or the walls around you and fix your gaze onto that spot.
Allow your gaze to soften and everything around that spot to blur.
Remain focused on your spot for two more breaths and then slowly allow your eyes to close.
Become aware of your body resting on its support,
Noticing how your body feels in this moment.
On your next ad-breath,
Allow your body to soften as if it was melting down onto the mattress,
Slowly expanding in all directions.
With every exhale,
Imagine that your body is softening and melting down a little bit more.
Gently bring your awareness to your breath and start with simply observing the breath without changing its pattern.
Imagine following the path of your breath as you breathe in and out.
Perhaps imagine the breath to be a colourful thread flowing freely in through your nose,
Swirling around your lungs and slowly flowing out again.
As you breathe in,
Notice the cool air coming in through your nostrils,
Travelling to the back of your throat and to your lungs.
Imagine your breath filling in every little branch of your lungs.
As you breathe out,
Notice your chest emptying and the warm air coming out of your nostrils.
Notice your chest expanding as you inhale and gently direct your breath further down towards your abdomen,
Allowing your navel to move away from your spine.
As you exhale,
Slowly notice the abdomen and the chest softening and your entire body sinking more deeply into its support.
Take a few more deep and slow breaths here.
Now gently bring your awareness to the crown of your head.
Imagine it releasing and softening,
Relaxing the back of your head,
Relaxing your neck and your shoulders.
Relaxing your upper arms,
Your elbows,
Your forearms.
Relaxing your wrists and your hands and allowing your hands to curl up in any shape they like.
As you breathe out,
Imagine any tension,
Stress or anxiety streaming down from the crown of your head into your neck,
Your shoulders into your arms,
Your wrists and your hands and evaporating through your fingertips.
With every exhale,
Imagine that stream of stress,
Anxiety,
Tension being released from the crown of your head along your arms,
Your wrists,
Your hands and disappearing through the tip of your fingers.
Now gently rest your awareness on your chest and your upper back.
Allow your upper back to relax and let its full weight rest safely on the support underneath you,
Knowing that you are safe,
Knowing that you are held.
Relaxing your abdomen and your lower back.
Releasing your hips heavily onto the mattress,
Imagine them to be made of melting chocolates,
Letting them go.
Relaxing your thighs and your knees,
Relaxing the back of your knees,
Relaxing your shins and your calf muscles.
Relaxing your ankles and your feet,
Allowing your feet to flip out to the side in any way they like.
Now lay your awareness softly on your heart centre,
On your chest and imagine any anger,
Resentment or sadness flowing down from your heart into your abdomen,
Into your hips.
Like a river,
Imagine these emotions streaming into your legs,
Your ankles flowing into your feet and evaporating through your toes.
How does that feel?
Can you sense any lightness,
Tingling,
Perhaps sensations of cool or heat as you visualise these emotions streaming down from your heart centre and being released through your toes.
Gently bringing your awareness back to your chest,
Visualise a warm glowing light shining from under your chest,
Filling your whole body with its warmth and its glow and spreading all the way to the crown of your head,
To the tip of your fingers and to your toes,
Creating a sense of warmth and softness within your body.
And imagine this beautiful glowing light hugging you gently towards the mattress,
Allowing you to release any tension that you may still be holding onto within your body.
And softly lay your awareness on your face and imagine the softest,
Lightest of feathers gently brushing over your forehead,
Relaxing the point between your eyebrows.
Relaxing your forehead.
Imagine this beautiful fluffy feather slowly circling around your eyes,
Softening all those tiny little muscles around your eyes.
Allowing your eyeballs to gently drop at the back of the socket.
And imagining this light feather brushing gently over your lips,
Allowing your lips to soften and perhaps to part slightly.
Releasing any tension you may be holding onto in your jaws and clenching your jaws.
And allowing your tongue to rest softly in your mouth,
Away from the roof of the mouth.
Now imagine the skin of your cheeks gently melting down the sides of your face.
Let the skin of your whole face become soft as if it was made of the lightest silk draped over your bones and flowing freely.
And letting it all go.
Laying in this relaxed state for as long as you wish and allowing yourself to softly drift off to sleep.
Relaxing your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this light feather brushing gently over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
And imagining this beautiful fluffy feather gently brushing over your face.
Thank you for watching!
