Hi everyone,
I'm Kathleen.
I'll be guiding you through a bedtime meditation to help you fall asleep.
I encourage you to practice this meditation laying on your bed.
Grab any props that you would like.
You can place pillows underneath your knees.
You can put an eye pillow over your eyes.
Cover up with blankets.
I really love my weighted blanket when I'm going to sleep.
Take a few moments to grab your props to set up.
And as you're ready,
Blink your eyes closed.
Take a deep inhale through your nose.
Take up space.
Open mouth exhale.
Sigh it out.
Release.
Let the stresses of your day go.
A few more times.
Take a deep expansive inhale from your nose.
Open mouth exhale.
Let something unneeded go.
Last time,
Take a deep huge inhale through your nose.
Open mouth exhale.
We'll use an internal mantra in this class.
On your inhales,
Internally chant or think,
I am.
On your exhales,
Chant or internally think,
Relaxed.
Let's add this on to our breathing cycle.
Take a deep inhale through your nose.
Think,
I am.
And on your exhales,
See relaxed.
Take another deep inhale.
Think or internally chant,
I am.
Exhale,
Relaxed.
Last time,
Deep inhale,
I am.
Open mouth exhale.
We'll practice a body scan to bring this relaxation into every body part.
Bring awareness to your feet.
Take a deep inhale.
I am.
Exhale,
Relaxed.
Send relaxation and ease into your feet.
Your feet do a lot of work for you,
Helping you stand,
Walk,
And move throughout your day.
Thank them for what they do for you.
Allow them to relax.
Begin to bring awareness to your calves.
Deep inhale.
I am.
Exhale,
Relaxed.
Send relaxation into your calves.
Move to the other side,
To your shins.
Send relaxation there too.
Deep inhale.
I am.
Open mouth exhale,
Relaxed.
Can practice this meditation with open mouth exhales or exhales through your nose,
Depending on what feels best to you.
Bring awareness to your knees.
Deep inhale.
I am.
Exhale,
Relaxed.
Invite more and more ease and relaxation as you relax more areas of your body.
Bring awareness to your hamstrings.
Deep inhale.
I am.
Exhale,
Relaxed.
Bring awareness to your thighs.
Deep inhale.
I am.
Exhale,
Relaxed.
Send your breath into these areas of your body.
Direct your breath to aid in your relaxation.
Bring awareness to your glutes.
Soften,
Release.
Deep inhale.
I am.
Exhale,
Relaxed.
Bring awareness to your abdomen.
Deep inhale.
I am.
Exhale,
Relaxed.
Bring awareness to your back,
To your shoulders.
Deep inhale.
I am.
Exhale,
Relaxed.
Bring awareness to the front side of your body,
To your heart,
To your chest.
Deep inhale.
I am.
Exhale,
Relaxed.
Bring awareness to the front and back of your neck.
Deep inhale.
I am.
Exhale,
Relaxed.
Bring awareness to your head,
To your jaw,
To your eyes and cheeks.
Deep inhale.
I am.
Exhale,
Relaxed.
Allow yourself to melt deeper and deeper into this relaxation.
You can continue this internal mantra and chant and send it to any areas that still need it.
Allow this mantra to lull you to sleep as you melt into a deeper and deeper sense of relaxation.
We'll close with three full body breaths together.
Take a deep inhale.
I am.
Exhale,
Relaxed.
Two more times.
Deep inhale.
Fill up.
I am.
Relaxed.
Last time.
Deep inhale.
I am.
Relaxed.
I hope you have a lovely,
Restful night's sleep.
Thank you for practicing with me tonight.
Namaste.
