Good evening.
This meditation is best done in your bed,
Laying on your back with your palms up towards the sky and your feet spread comfortably wide.
Take a moment now.
Adjust yourself so you can feel really good as we prepare for a restorative sleep.
Take some long,
Luxurious breaths.
Let your breath travel to your belly,
Filling up your abdomen.
And release the breath.
Sigh.
Relax.
Take a few rounds,
Just like that.
Breathe into your abdomen.
Exhale.
Sigh.
Relax deeper.
Relax deeper into your mattress.
We're going to do some gentle tension and release so that the body can truly relax and can meet your mind in the space of sweet dreams tonight.
On the next inhale,
Tense your body.
Hands clasped,
Tensing.
Curling your toes,
Tensing your feet,
Tensing.
Feeling your knees move up,
Your thighs,
Your buttocks tensing.
Your arms tensing.
Maybe even an inch above the mattress,
Tensing,
Tensing in your face.
And sip in some air,
Holding that tension,
Holding.
And release,
Let go.
Feel your body relaxing deeper into the mattress.
Now that you've got the hang of it,
We'll do this one more time,
Chasing away any of the tension that is in our muscles,
That has entered our body,
Unknowing to us throughout the day.
We will activate and then release.
On your next inhale,
Breathe in and tense your body,
Tensing everything,
Your toes,
Your feet,
Legs,
Your hips,
Your belly,
Your chest.
Tense,
Tense,
Tense your arms,
Tense your face,
And sip in some air.
Keep that tension just a few seconds more and let it go.
Let your whole body relax.
Let every part of you melt.
Keep thatural independence from the Battery Studio throughout the day.
Your heart isocheted here,
Ready for rest.
Lengthen your breath and sigh.
If you feel comfortable in this position,
You can begin to count from 20 to 1.
Or if you'd like,
You can make any adjustments you can turn on your side,
And we'll count down together.
20 19 Feeling ready for sleep.
18 17 Exhaling deeply.
16 Feeling all body parts relaxed.
15 14 Letting go of your day.
13 12 Letting the sweetness of sleep enter your mind and your body.
11 10 I am ready for sleep.
9 8 Nothing holds me back.
7 6 Ready for sleep.
5 Allowing my body to be heavy and relaxed.
4 I am ready.
3 Letting go.
2 Letting go.
Drifting.
Letting go.
1
