Hello,
Everyone.
It's Radiant Chain.
Tonight,
I'd like to invite you to join me for a relaxing guided meditation that will help you calm down and rest.
So let's begin.
Begin by lying on your back with your hands on your thighs or at your sides.
And you can change positions anytime you need in order to get more comfortable.
But for now,
Let's bring you into that relaxed place on your back,
Whether you're already in bed listening to this,
Or if you're laying on your living room floor or wherever you need to be right now.
Could be daytime even.
But this is quite nice for right before bed.
So I'm going to give you a few moments to adjust and get into your lying down position.
Okay.
I'm so happy to be here with you right now.
Having this connection through my voice and through the energy of being with you during these challenging times where our daily routines have been disrupted,
Knowing that we are all here together to help each other see this through.
So as we begin,
We're going to mentally scan our bodies for areas of tension.
You can just notice how does your body feel right now.
And during this sleep session,
You'll focus on releasing any tension in your body and on quieting your mind.
And that might seem kind of far away right now,
But it's okay to quiet your mind and rest a little bit.
Everything will be there later.
And we do know that once the mind is calm and peaceful,
It's much easier to drift into a pleasant restful sleep.
And we need our sleep right now.
Our sleep is our precious healing time.
So feel welcome with sleep.
We start with a deep breath in,
Drawing in life giving air and relaxation.
Then a slow exhale,
Releasing any tension.
And again,
Breathe in,
Breathe out.
We're just going with the flow.
Our body probably feels tight and rigid.
So be okay with whatever's happening there.
We're just encouraging the body to soften and not work so hard.
And breathing in again.
And slow exhale,
Really emptying the exhale all the way through.
You might have thoughts about the world or things you did today or things you need to do tomorrow.
An unending stream of thoughts.
But now is the time to clear your mind for sleep so that tomorrow you'll be refreshed and strong and you can handle your responsibilities and all the different roles that you play.
Stay in your breathing.
And take a few moments to do the thinking you need to do before you sleep.
You can focus right now on anything you need or want to think about before you go to sleep.
So give yourself permission for the next couple minutes to do any worrying and thinking that you need to do to sort your mind.
Maybe there's a couple things in priority.
And now let's move deeper into our practice.
There is nothing else you need to be doing at this moment.
Nothing you need to be thinking except calm,
Relaxed thoughts.
Breathing in peace,
Breathing out calm.
Notice how your body feels right now in this moment.
Where in your body is today's tension stored?
Focus your attention on the part of your body that feels most tense.
Focus in on one small area of tension.
Breathe in deeply and then let that tension go as you breathe out with a sigh.
Now notice where your body feels most relaxed.
Let that feeling of relaxation grow with each breath.
Feeling further and further the feeling of relaxation through your whole body.
Feel your attention drifting as you become sleepy and calm.
For the next few moments you can choose to focus on counting and become more relaxed as each number passes through your mind.
Concentrate your attention on the number one.
As you count from one to ten you will become more deeply relaxed.
And as you relax you can allow your mind to drift into pleasant,
Refreshing sleep.
Count slowly with me.
One focusing on the number one.
Two,
You are more deeply relaxed,
Deeper and deeper,
Calm,
Peaceful.
Three,
Feel the tension leaving your body.
Filling your body and mind.
Concentrating just on the numbers.
Picture in your mind number four.
Very relaxed,
Calm,
A tingly feeling of relaxation in your arms and legs.
Very heavy,
Pleasantly heavy and relaxed.
Counting on number five as you drift deeper,
Deeper,
Calm,
Sleep washing over you,
Peaceful,
Deeply relaxed.
Number six,
More deeply relaxed.
Seven,
Your body and mind are very calm.
Eight,
So very pleasant and heavy,
Softening.
Number nine,
Allowing your mind to drift easily,
No direction,
Floating,
Relaxing.
Ten,
You are deeply relaxed.
Now you may count back down from ten to one.
When you reach one you will be fully relaxed and drift into deep sleep.
And when I say start,
Slowly count on your own while I continue to talk.
Focus only on the numbers while I describe the relaxation experience.
Start now at ten and very slowly focus on nine.
Now keep going on your own.
As you become deeply relaxed,
Warm,
Heavy,
Peaceful,
Comfortable,
Sleep relaxation,
Pleasant and calm,
Drifting,
Drifting,
Accepting,
Sleep relaxation,
Feeling very good and peaceful,
That peace with yourself.
Thank you for being here everyone.
Take good care.
