So welcome to this meditation sleeping exercise.
Meditation can help you and train you to find peace and calm within you.
Constantly seeking and looking for peace and calmness externally in the society.
But in fact,
We all have this inner peace within all of us.
So with this exercise today,
I will guide you to find your inner peace and guide you into a deep sleep tonight.
Get changed into your comfortable pajamas or clothing.
You can sit on your bed first and observe the environment.
Is it safe and is it comfortable?
Make some minor adjustments.
Maybe turn on the aircon or the fan.
Or if you could hear noise,
Go to close your doors or your windows.
Try to make some adjustments to minimize the external noise around you.
Take a pause now and we'll begin afterwards.
Gently lie down on your bed and close your eyes.
We'll begin by taking a few deep breaths in through the nose and out through the mouth.
One more time in through your nose and out through your mouth.
Let your breath return to its normal rhythm without changing anything or controlling your breath.
Shift your focus to your breath and we will spend some time observing your breathing today.
Whether your inhale or exhale are of the same length.
Is your breath deep or shallow?
Maybe one is slightly longer than the other.
Or you could feel the general sensation of your breath,
The cold air coming in and warm air leaving your body.
Now spend some time observing your belly rising and falling during each of your breaths.
We are often taking care of the others but not taking care of ourselves.
So I would like to use this time before you sleep to spend some time and taking care of yourself today.
Just gently observing belly rising and falling.
Next we will be doing some relaxation stretching on your bed.
Intentionally tense up some parts of your muscles and then releasing it.
Also tell yourself to relax and release all the tension during so.
So let's begin.
First tighten up your face,
Your mouth,
Tongue,
The whole of your head.
All tighten up.
And then hold it.
And then quickly release all the tension.
Next is the neck.
Try to touch your collarbone with your chin.
I need you to tightly squeeze the head and lift it up.
Hold it for 1,
2,
3,
4,
5.
Okay you might release and gently bring your head down onto your pillow.
Relax your head and your neck.
Also try to observe how they feel after the gentle stretch.
Next relax the shoulder and now try to tense up your shoulder and lift it up towards your head.
Let your shoulders find your ears.
And hold it for 5,
4,
3,
2,
1.
Relax your shoulders.
Turn it to its original position.
Observe how it feels.
When your muscles tighten up and then release.
Next onto your arms.
Imagine stretching your arms outwards like a tree.
Try to reach out as far as possible.
5,
4,
3,
2,
1.
On the exhale,
Return your arms back to your side of your body.
Squeeze your fist.
5,
4,
3,
2,
1.
Release your fist.
On the next inhale,
Try to expand your belly as much as possible.
And hold it for 5,
4,
3,
2,
1.
Exhale,
Release your belly and let it drop.
If your mind starts to wander,
Gently bring it back to my instructions.
If you start to fall asleep,
Then let it go and gently go to sleep.
Next we will try to stretch your back.
You could roll up your legs like a baby and tightly hold your legs,
Both of your legs.
Roll up your back.
Try to touch your legs with your head.
Keep a natural breathing for 5,
4,
3,
2,
1.
Let go.
Let your whole body return to lying down onto your bed.
How does your body feel right now?
How does your back feel when it's touching your bed?
On each exhale,
Let your body relax a bit more,
Let your body weight sink down a bit more.
Now gently rub your hands so that your palms feel warm.
And then gently press the warm palm onto your chest.
Allow your body to feel the warmth from your palm.
And this feeling of warmth and love gently spread out from your chest to your neck,
Your head,
Your back,
Your arms,
Your legs,
Down to your toes.
No matter what happened today,
You are safe and warm right now.
Keep the steady and slow breathing.
Feel the chest rising and falling during each of your breaths.
Feel your heart beat through the simple act of breathing.
You are reconnecting to yourself.
Gently say thank you to yourself for practicing with me today.
Now slowly drift to sleep.
Have a restful night and good night.
