Welcome to Bedtime Meditation with Jason Williams.
So go ahead,
Sit back,
Relax,
Find a nice comfortable space.
Your arms and legs can be however they like.
Whatever is most comfortable for you.
You can have them straight out.
Your hands,
Your lap,
To the side,
Whichever you like.
As you begin to settle in,
Go ahead and take a nice deep breath into your nose,
Out through your mouth.
Into your nose,
Out through your mouth.
Continue to do this in your own time.
Just breathing in and out.
Again,
It doesn't have to be anything specific or purposeful,
But just take your own time taking a few breaths in and out.
As your body begins to now really settle in,
You can kind of get any shifts out of your body,
Whether it be wiggling side to side,
Maybe stretching your neck,
Maybe head circles,
Stretching your traps,
Relaxing your jaw.
Maybe just shifting around a little bit to kind of decompress a little bit,
Get the stress out of your body.
That's how relaxed your mind will be.
As you slowly come to stillness,
Just do a nice body scan and notice how your body is feeling in this present moment.
Notice if there's any extra kinks or tightness or pressure anywhere,
Maybe starting at the top of your head and working your way down.
So notice your traps,
Your neck,
Your face.
Your shoulders,
Your arms,
Your chest,
Your stomach,
Your lower back,
Your hips,
Down your legs to your knees,
Across your knees to your hands and fingers,
Down to your shins,
Your ankles,
Your feet and toes.
As you notice,
These certain spots or points,
No need to judge or hold on to anything,
But just notice.
Maybe if you feel like you need to shift a little bit to kind of work something out,
Feel free to do so.
Again,
We really want you nice and relaxed throughout your body.
And now come back to stillness.
Take a nice easy breath in on your own time,
Easy breath out.
One more time,
Nice easy breath in through your nose,
Out through your mouth.
And now go ahead and bring your hands to your belly.
And we'll start with a couple deep breaths.
Inhale through your nose,
Feel your belly expand.
And exhale through your mouth,
Feel it contract back towards your spine.
Inhale,
Let the belly expand.
Exhale,
Let it contract.
Inhale,
Let it expand.
Exhale,
Let it contract.
Inhale,
Let it expand.
Exhale,
Let it contract.
Continue to do that on your own time for a few moments.
And just notice as you exhale the stress or the decompression leaving your body.
Allow the body to de-stress and relax with each exhale.
Now returning to your normal breath,
Nice and easy,
Nice and light,
Nice and gentle.
To really relax your mind at this point,
You can now think about whatever you would like.
So allowing your mind to,
If you want to think about what happened today,
Yesterday,
Maybe what's to come tomorrow,
Feel free to do so.
A lot of times we have to embrace our thoughts to allow our mind and body to de-stress.
Remember,
Meditation is not about not thinking,
But sometimes embracing to let go.
So go ahead and think about whatever you like.
Maybe if a thought pops in,
You return to your breath,
Or maybe not.
Same thing.
Now,
As you slowly bring your awareness back,
Keeping your eyes closed,
Maybe just notice what came up in that time.
Maybe you had a lot of thoughts and that's okay.
Maybe the thoughts slowly started to settle.
Maybe there was one thought and you returned to your breath or maybe there was a single thought maybe that you focused on.
Again,
There's no right or wrong way to meditate.
If you're here,
This is where you should be and as you should be.
You're fine the way you are.
You're perfect the way you are.
Now you can continue with your practice if you like or now we'll slowly bring you out.
So I want you to go ahead and tuck your chin down to your chest.
As I count down from 10,
You're going to slowly open your eyes as you will be the first person you see when you come out.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
And one.
Very good.
Thank you for joining me with our bedtime meditation practice.
Have a great evening.
Namaste.
