Welcome to a bedtime ritual.
I invite you guys to use this practice just before allowing your body rest.
So I invite you,
If you haven't already,
To get yourself into bed.
Taking a few minutes to set your morning alarm,
If you haven't already.
This practice is designed for you to simply drift straight into sleep.
So I invite you to really prepare yourself for rest.
Doing whatever it is you need to do to close out your day.
To invite in rest,
As we drop into a small gentle breath work.
Leading into a guided body scan meditation.
We'll start with three cleansing breaths to arrive here together.
Deep breath in through the nose,
Out through the mouth.
In through the nose,
Out through the mouth.
Last one,
Deep breath in through the nose.
Holding at the top,
Relaxing your shoulders,
Relaxing your face.
Holding for another three,
Two,
One.
Exhale,
Let something go.
Just allowing yourself to return to your normal breathing pattern.
In through the nose and out.
Maybe for the first time today you're tuning in with your breath.
Being present with your body and that's okay.
Just allowing yourself to fully arrive in your body.
And to create some separation from your day as we drift into sleep,
Into rest.
As we gift our bodies this time of surrender.
Surrender to the doing,
The going.
And our breath frame this evening is going to be a gentle breath of a four second inhalation through the nose.
Followed by an eight second exhalation out the mouth.
I really encourage you to make the inhales expansive.
Even though it's gentle.
I invite you to be intentional with the breath.
To really create some space in your body and like I said,
Between your day and before we drift into sleep.
So when you're ready,
We'll take our first inhale through the nose.
In three,
Two,
One.
In two,
Three,
Four.
Out two,
Three,
Four.
Five,
Six,
Seven,
Eight.
In two,
Three,
Four.
Out two,
Three,
Four.
Five,
Six,
Seven,
Eight.
In two,
Three,
Four.
Out two,
Three,
Four.
Five,
Six,
Seven,
Eight.
In two,
Three,
Four.
Out two,
Three,
Four.
Five,
Six,
Seven,
Eight.
In two,
Three,
Four.
Out two,
Three,
Four.
Five,
Six,
Seven,
Eight.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
Last few breaths here in your own time.
Last one in two,
Three,
Four.
Out two,
Three,
Four.
Five,
Six,
Seven,
Eight.
Allowing your breath to return to its normal breathing pattern.
In through the nose and out,
Letting go of the technique completely.
And just taking note of how you feel in your body now.
And allowing yourself to sink deeper and deeper into the bed beneath you.
To the comfort of your sheets.
Almost like you're floating in a cloud.
The strength of the bed holding you.
And the softness of your body.
I want you to bring in this feeling of lightness.
Staying with your breath and extending the exhale.
The exhale builds safety in your body.
Allowing your nervous system to drop into a parasympathetic state.
Rest,
Relaxation.
And as I guide you through a gentle body scan.
I invite you to connect with your breath.
To bring your awareness to the body part.
And sending love and gratitude there.
Or simply just being aware.
Bringing all your love and awareness into your right foot.
To each of your right toes.
Your right ankle.
Your right shin.
Right calf muscle.
Complexity of the right kneecap.
Back of the right knee.
Bring your breath and awareness to your right thigh.
Your right hamstring.
Your right glute.
Your right hip.
Your entire right leg.
Bring your awareness to your left foot.
Each of your left toes.
Your left ankle.
Your left shin.
Your left calf muscle.
Left kneecap.
Left thigh.
Left hamstring.
Left hip.
Left glute.
Sending your breath,
Awareness and love to your entire left lower limb.
Bringing your attention into your sexual organs.
Your root chakra.
Breathing for a minute here.
Honouring the wisdom.
Up through your belly.
Your ribcage.
Seeing if you can expand your breath into your lower ribcage.
Deep belly breaths.
Lower back.
Mid back.
Upper back.
Your chest and your heart space.
Your shoulders.
Your right shoulder.
Your right armpit.
Right upper arm.
Right elbow.
Right lower arm.
Right wrist.
Right palm.
Each of your right fingers.
Breathing love and awareness to your entire right arm.
Left shoulder.
Left armpit.
Left upper arm.
Left elbow.
Left lower arm.
Left wrist.
Left palm.
All of your left fingers.
Breathing into your entire left arm.
Bring your attention to your neck.
To your throat chakra.
Softening your jaw.
Allowing your tongue to relax.
You may move your jaw gently from side to side.
And breathe and relax it a little bit more.
To both of your eyes.
Ears.
Your eyebrows and your forehead.
Crown of your head.
Breathing into your entire body.
Thanking your body for carrying you today.
Slowing your breaths again.
Bringing that love,
Gratitude and awareness into your sleep,
Into your rest.
Allowing yourself to continue to drift,
Float,
To surrender.
Surrender into your dreams and to rest.
Resting with gratitude,
With peace,
With love.
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