Please do not listen to this recording while driving or operating machinery.
Thank you.
Also,
The backtrack of this audio recording contains binaural beats.
Binaural beats has not been recommended for use in people who have been diagnosed with epilepsy.
Thank you and enjoy.
I invite you to take a comfortable seat or lie down at this time.
This meditation is specifically for sleep.
So it may be useful for you to actually use this while lying in bed and inviting your mind to turn inward.
We know that you have focused on so many things today.
So many things outside of yourself.
And now I invite you to go inside.
I'll start with inviting the muscles on the top of your head to release and relax and let go.
And as you notice them slowly letting go,
I invite that wonderful,
Loose,
Comfortable sensation to move down your forehead.
And as you notice the forehead relaxing,
You may notice that your eyebrows can relax inviting this warm release and loose sensation into your temples.
And down through your cheeks and jaw.
And into your whole head.
Releasing,
Relaxing and letting go.
And inviting this warm and loose sensation to move down the back of your neck,
The sides of your neck,
And even down the front of your neck.
So that that whole area may release and relax and let go.
And noticing how much more comfortable your head and neck are becoming.
And you may notice that warm,
Loose sensation going very slowly into your shoulders.
And over your arms and down your chest.
And inviting this warm,
Releasing sensation to go down your arms and into your elbows and forearms.
And into your wrists and palms and fingers and thumbs.
Release,
Relax and let go.
And again inviting this warm and comfortable sensation to move slowly down the muscles of your back.
Into each muscle that you've worked so hard today to keep upright.
To keep focused.
Inviting it to take the deepest relaxation for its own healing.
And inviting that warm relaxation to move down through your chest and in through the vital organs of your torso.
Surrounded by the muscles in your stomach and underneath those vital organs that keep you alive.
And inviting it to go into the deepest relaxation for their own healing and comfort.
And inviting this warm sensation of comfort to move down your lower back and into your hips and pelvis.
And down your thighs and hamstrings.
And I don't know which will release more quickly.
And as it does so,
Invite it to go at whatever rate and speed that it wants to go.
Knowing that the other side will go at its own rate and speed.
And inviting relaxation into the front of your knees,
The sides of your knees and the backs of your knees.
And they do so much work and now they can invite rest and recovery and deep healing through relaxation.
And inviting this warmth and relaxation into your calves and shins.
Going down each one at its own rate and speed.
And down into the ankles and the heels and the feet and into the arches,
Through the balls of your feet.
And into your toes.
Inviting the continuous waves of deep relaxation and healing.
And rest and release to continue washing from your head to your toes.
Inviting you to go even more deeply into relaxation.
And in a moment I'll be counting down from 10 to 1.
And as I count down you can imagine that number.
And you can imagine the size of that number becoming even smaller the lower down we count.
And as the number gets smaller and the size gets smaller you can notice that you go deeper.
So now 10,
9,
8,
7,
6,
5,
4,
3,
2,
And 1.
Deeper relaxed.
And as you focus inward you may notice the beating of your heart.
And you may notice that it may generate from one side to the other.
And noticing its pulse.
And that pulse is what keeps you alive.
The pulse of your heart.
The pulse of you.
Knowing that this pulse allows you to do the wonderful things that you do for everyone.
Be it family.
Maybe it's your work.
Maybe it's deeply connecting to someone somewhere.
Or maybe to nature itself.
And with every beat of your heart you may send it gratitude or compassion or any number of things.
For it being there and allowing you to do what you do.
And with every beat of your heart perhaps thinking the phrase thank you or rest.
Rest.
Rest.
As you go even more completely into the deepest healing sleep that your body,
Mind,
And soul needs.
And with every beat of your heart perhaps thinking the phrase thank you or rest.
Rest.
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