Take a moment to become aware of everything around you.
Pay attention to the sounds you can hear.
Notice the feeling of your clothing or blanket against your skin.
And feel the weight of your body resting right here.
Notice the thoughts and emotions that are present.
Without trying to change anything,
Just become aware of everything you are experiencing in this moment.
And allowing it to just be.
Take a deep breath in through the nose.
And breathe out slowly through your mouth with an audible sigh sound.
Make your out breath a little longer and slower than it usually is to help engage the body's natural relaxation response.
Take another deep in breath and breathing out with a long slow sigh.
As you focus on your out breath,
Imagine you are beginning to let go of your day now as you prepare your body and mind for a peaceful sleep.
As we go through the meditation,
You may become aware that there are thoughts and feelings still present.
Just trust that the mind will fall quiet once your body is deeply relaxed.
Imagine now that you are able to release the experiences of your day.
That you can leave behind any worries or concerns that have been in your thoughts during the day.
Knowing that you can return to these thoughts if you need to tomorrow morning.
And there is nothing you need to do with them for now.
Even if your day was imperfect,
Remind yourself you did the best that you could and now this is time to release today.
To rest,
To completely relax.
Bring your awareness into your body now and become aware of anything you are experiencing in the body.
Often we hold our tightness and worry in certain parts of the body.
And when the body is physically tight,
The mind holds onto tension too.
As we scan across the body,
We will let go of any of that tightness and bring the body back to a state of feeling deeply relaxed.
Become aware now of any of the sensations at the top of your head,
The sides of your head and the back of your head.
And allow all of those muscles to completely relax.
Soften the muscles across the forehead.
Let go of any tightness in your temples and release all of the tiny muscles around the eyes.
Relax any tension in your jaw and let your tongue and lips feel soft in your mouth.
All of the muscles in your face are now completely relaxed.
Let go of any tightness at the sides of your neck,
The back of your neck and the front of your neck.
Take your next in-breath to your chest area and breathe some softness into the space around the heart.
Then scan down your arms,
Noticing now that they begin to feel heavy and relaxed.
Bring your awareness into your hands,
Your thumbs and each of your fingers.
And notice that even the skin on the palms of your hands feel soft and relaxed.
Scan now from the top of your spine,
Right down your back,
Letting go of the tightness in each of the tiny muscles,
From the shoulders all the way to the base of your spine.
And bring your attention to the soft part of the lower abdomen,
Feeling the muscles of the belly completely relax and softening all the way through the abdomen area,
Right the way through to your back.
Noticing any tightness around the hips and buttocks and then softening down into the thighs,
The top of the thighs,
The back of the thighs.
Noticing down into the calves and the shins,
Allowing your legs to feel heavy as they begin to sink into the surface beneath you.
Take your attention to the tops of the feet and the soles of the feet,
Allowing your feet to completely relax.
And scanning now across the whole body,
Feeling the body is soft and completely at peace.
Allow yourself to sink into the experience of deep and soothing relaxation.
And notice that as the body begins to feel heavy,
The mind begins to fall quiet.
Feeling this heaviness in the body now,
Imagine that all of the limbs are heavy,
The torso is heavy,
The whole body heavy and relaxed.
Surrendering to this beautiful feeling of relaxation and allowing yourself to move into a deep state of rest.
Letting your body sink deeper and deeper.
Letting your mind release all of the day's tension.
And offering yourself this beautiful,
Safe and gentle space that is conducive to a good night's sleep.
There's nothing to be concerned about now.
Just allow yourself to listen to the music,
Knowing that when you're ready,
You'll drift into a peaceful and restorative sleep.
제 You You You You You You You You You
