Good evening.
Thank you for being here.
I hope you had a great day today,
But if you didn't that's okay It's time to relax and let go of anything that happened before this moment This meditation is not meant to tune out on the contrary It's meant to tune in and to find peace and calmness within yourself In the first part of this practice I'll be guiding you and you'll hear my voice coming in and out and in the second part I'll leave you with some calming music in case you want to start drifting into your sleep So find a comfortable position.
It can be sitting or laying down If you're ready to fall asleep after this you can do it from your bed Whenever you're ready,
If you feel safe,
You may close your eyes Make sure your back,
Your neck and your head are in a straight line Relax your shoulders.
You can even roll them a little bit Release the tension Unclench your jaw Soften your face And make sure your heart is open for this practice.
Let's start to connect with our breath Inhaling and exhaling through your nose We inhale into the now We exhale and release Inhale into this moment Exhale and let go Inhale into the present Exhale and release the past We're going to do three grounding breaths Inhaling through our nose and now exhaling through our mouth Inhale deeply through your nose hold for a few seconds and Exhale as low as you can through your mouth Inhale through your nose hold Exhale through your mouth One more time inhale hold hold for a little bit longer and Exhale slowly Come back to your natural breath Inhaling and exhaling through your nose Finding your own rhythm Now we're going to bring to our mind Three things that we're grateful for today And if it's possible,
I want you to make the third one about you maybe something you did or Accomplish a personal attribute or something about yourself that you're thankful for today so again three things that we're thankful and Make the third one about you I'll give you some moments and I'll come back now we're gonna move into a quick body scan Becoming aware of every part of our body So we're gonna start at the bottom and go to the top So as you keep breathing You become aware of your toes your ten toes your feet You become aware of your legs both of your legs both of your knees And we go up to our hip to our belly to our lower back We start moving up aware of our lungs aware of our chest aware of our heart We stay there for a few breaths Just feeling our heart beating And we send some breath to our upper back and our shoulders We start going down our arms our elbows All the way into our hands and all of our fingers And we go up again to our neck Becoming aware of our throat And going up to our face our chin our cheeks our mouth our nose our eyes our forehead our third eye We go all the way to the top of our head,
Our crown and for one last time We focus on all of our body and aware of our complete body We breathe for a few times and we connect mind body and heart We're gonna continue with some breaths this time We're gonna inhale for four times We're gonna hold for three we're gonna exhale for six and hold again for three and Repeat this for a few rounds The reason why we exhale for a little longer than we inhale Is because when we do this our heart rate slows down and our nervous system calms down So if you wake up at the middle of the night do some breaths making sure that your exhalation is longer than your inhalation and You'll relax and hopefully go back into sleep So again,
We're gonna inhale for four hold for three exhale for six and hold again for three And I'll be doing the countdown with you Let's begin inhale for four three two one Hold for three two one exhale for six five four three two one Hold for three two one inhale for three two one hold three two One exhale slowly six five four three two one hold three two one inhale for three two one hold three two one exhale six five four three two one hold three two one one last one inhale for three two one hold for three two one exhale six five four three two one hold for three two one inhale deeply Exhale slowly And come back to your natural breath Inhaling and exhaling through your nose And we're going to stay here breathing together in silence Now you can either choose to let go and Drift away and start falling asleep while you breathe Or you can stay with your breath following the length of every inhalation and the length of every Exhalation until this recording is over Thank you for ending your day with me and most importantly Thank you for ending the day with yourself Whether you're falling asleep now or later May you have sweet dreams
