Hi everyone,
This is a sleep meditation that will help you relax before bed in bed.
You can also use it as an afternoon reset.
It's very restorative.
And the whole thing will last about 20 minutes.
Your phone should be set to do not disturb,
Alarm set,
You're completely ready to fall asleep so you don't have to stress about that as you're drifting.
And yeah,
When you're ready,
Just lie down on your back and make sure you're comfortable.
The music will continue for a couple minutes after I stop talking and then this recording will end and you won't have to worry about your phone being on all night.
So let's begin.
Sitting here on your back or whichever sleeping position is most comfortable.
Start to feel the comfort of your bed or wherever you're resting.
Feeling supported by the cushioning warmth from the blanket.
Allow your body weight to drop into that comfort into that support.
Let's inhale for a sigh.
Again inhale through the nose and exhale through your mouth.
Feeling heavier on each of those exhales.
Close the eyes if they're not already and stare towards the back of the eyelids.
Feel how that signals the muscles that control your vision and eye movements to relax.
Be immediately feeling more calm from that subtle adjustment.
And in that space,
That calm space that you found,
Set an intention for your sleep tonight.
These hours of rest and relaxation.
What kind of energy are you calling in?
How do you want to feel when you wake up tomorrow morning?
Inhale breath travel in through the nostrils to the right lung.
Feeling expansion through the right side of the chest before you exhale.
Now send a breath to the left lung,
Feeling expansion through the chest before you exhale.
Send a breath to the belly,
Feeling expansion through the ribs before you exhale.
Let this meditation be very passive.
Not efforting,
Allowing ourselves to drift.
We all have this body scanning ability,
This amazing skill to move our awareness around the body.
Bring the awareness down to the soles of the feet and signal each foot to relax entirely.
Soften the heels,
The top of each foot,
The toes.
Relax your ankles.
Relax each shin.
Soften your calf muscles.
Disengage through the knees.
Feel heavy through the quads.
Feel heavy through the hips.
Feel how the bed supports your lower back.
Feel how the bed supports each leg.
Feel how the bed supports each foot.
Guide the awareness up to the pelvis and relax your reproductive organs.
Relax the low belly.
Relax the ribs.
Relax the chest.
Soften from the base of the spine to the mid-back.
Soften from the mid-back to the upper back.
Soften from the upper back through your neck.
Feeling the entire spine heavy and relaxed.
Signal each shoulder and signal the shoulder blades to soften.
Signal the shoulder heads to soften.
Relaxed through both sides of the chest.
Relaxed across your collarbone.
Feel the weight of each arm.
Allow that to let go.
Relax the biceps.
Relax the triceps.
Soften your elbows.
Soften your forearms.
Relax each wrist.
Soften the top of each hand.
Soften the palm of each hand.
Feel light through each thumb,
Index fingers,
Middle fingers,
Ring finger,
And pinky finger.
Feeling the space that each hand takes up.
The gentle curl of the fingertips.
Feel the weight of each arm.
Feel the weight of the head.
Not to your neck and across your scalp.
Signal those tissues to relax.
Feeling your hairline,
Your forehead,
Your brow bone.
Relax your temples.
Relax your eyelids.
Soften the bridge of your nose.
Soften your cheekbone and across the flesh of the cheeks.
Relax your ears.
Relax your jaw.
Relax your throat.
Allow this awareness to relax your heart center.
Feel calm through the whole body.
Relax your entire body.
Relax your entire body.
Relax your entire body.
Relax your entire body.
Relax your entire body.
Relax your entire body.
Relax your entire body.
Relax your entire body.
Relax your entire body.
Relax your entire body.
Relax your entire body.
Relax your entire body.
