Hello and welcome.
My name is Kelsey and I'll be guiding you through a sleep wind down meditation tonight.
To start we'll get comfortable in our beds.
Sitting down on your back and finding a place where your pillow can be really comfortably situated.
A place where you can feel fully supported.
Just the right temperature.
Now take your thumbs up to your jaw and you'll give it a little bit of a manual release.
Just rubbing,
Feeling for areas of tension.
And allowing yourself to really soften.
So relax your hands,
Stand under your covers,
Take one hand onto your belly.
The other hand up onto your heart.
And you'll begin to just notice the breath.
Taking the next couple of natural breaths to maybe rock the head from side to side.
Wiggle a little bit through the hips.
Find a place where you can remain still for this exercise.
Now is the time to rest.
You get to let go of everything that happened today.
To set it down.
And let go.
Your deep rest will allow you to process what you need to.
Let go of the rest.
I'd love for you to recall your favorite part of today.
Just remembering in your mind's eye something that you delighted in.
Without getting too caught up in the memory of it,
Just let it land a little bit of softness at the corners of your eyes.
Let it relax your jaw.
Maybe a soft smile crosses your lips.
Draw a deep breath.
Let yourself soften as you let go.
You'll bring your attention to the crown of your head.
Feeling sensation at your scalp.
And then tracing it down to your forehead.
Your forehead is relaxed.
You'll feel into your eyebrows and the space between them.
And that area will relax too.
Let your eyes be heavy in their sockets.
Your eyelids be really light and relaxed.
Soften your cheekbones.
Your jaw.
Your lips.
Your tongue and your mouth.
All relaxed.
Soften the front of your throat.
The back of your head.
And the back of your neck.
All relaxed.
Heavy and supported here by your bed.
Relax your shoulders,
Front and back.
Your collarbones.
Your chest.
Your rib cage.
Front,
Sides and back.
All heavy towards your bed.
Relax your belly.
Let it soften.
Notice the air as it rises and falls.
Feeling it in your belly.
Let your hips go.
Fronts of your thighs.
Your buttocks.
Your hamstrings.
The fronts of your knees.
The backs of your knees.
The fronts of your shins.
Your calves.
Your ankles.
The top of both of your feet.
Your big toes.
Second toes.
Middle toes.
Ring toe.
And pinky toe.
All relaxed.
Soften the soles of your feet.
And then allow your whole body to be heavy.
Your whole body is relaxed.
Your whole body is relaxed.
Your whole body is relaxed.
Savvy sensation in the body.
Let the attention simply rest on your breath.
On the natural rhythm,
The ebb and flow of you.
Simply feeling each breath as it softens into your body.
And each exhale letting go a little bit more.
Let gravity take you.
Know that it's okay if your mind is still active.
Your body will still rest and repair.
It knows exactly what to do.
Just make sure that you'll be prepared for your day tomorrow.
Simply being with each breath in.
And each breath out.
Letting yourself be nice and heavy.
I hope you have a wonderful sleep.
