Welcome to this sweet lullaby meditation designed to help you gently fall into sleep for a good night rest or rejuvenating relaxing nap.
I invite you to get as comfortable as possible ensuring the temperature is optimal that you're supported with a pillow or whatever you need making your comfort your priority.
An eye pillow or eye mask can be really helpful to create some additional darkness to allow your body to fully relax.
Getting yourself into that most comfortable position now as I call upon your guides,
Your angels,
Your protectors to create a beautiful golden bubble around you.
A bubble in which you can fully relax and go into this deep sleep state.
Let us begin.
As you lay there on your bed,
On your sofa,
Wherever you are,
Allowing your body to become heavier.
Expanding your breath by allowing the ribs to grow to the sides to the back on every inhale and audibly sighing out on the out breath if that feels okay.
Repeating this deep breath three times or so.
With that we signal to the body that the parasympathetic nervous system can activate giving you peace,
Safety and space for relaxation.
I will now walk you through different body parts and ask you to tense and relax them.
Just following my guidance if you drift off in the meantime have a beautiful rest.
Let's move to the bottom of our feet.
Scrunching up the soles,
The toes for a few seconds really really tightly.
Then moving up to the calves.
Bringing tension into the calves for a couple of moments.
Tightly,
Tightly,
Tightly.
And relax.
Gently moving up to the glutes,
To the thighs.
Squeezing them together for a couple of moments as tight as you can.
And exhale,
Relax.
Moving further up to the belly.
Squeezing your belly,
Your digestive system tightly,
Tightly,
Tightly.
Moving up into the chest.
Squeezing the heart,
The chest tightly together.
As tight as you can.
Now moving to the hands.
Bringing both hands into a tight fist.
Squeezing all tension,
Stress out through the fingers.
This balled up hand.
Moving up to the forearm.
Squeezing,
Squeezing the forearms.
Further up into the biceps.
Squeezing the biceps tightly,
As tightly as you can.
Now bringing the shoulders up to your ears.
Squeezing as tightly as you can.
And allowing the shoulders to drop again.
Relaxing.
Now moving to the jaw.
Gently pressing your teeth together.
Tightening the jaw.
Releasing any emotions that you might have been holding in the jaw.
Holding on for two more seconds.
Now scrunching up the entire face as if you're squinting.
Crinkling your nose.
Holding.
Squeezing even tighter.
Giving the body a moment to welcome this wave of relaxation.
Already noticing what has shifted.
You may feel heavier on the bed as if you've melted.
That little bit more softened.
Bringing your focus again to your breath.
Noticing the air entering through your nostrils.
On the exhale,
Exiting again.
Bringing a hand to your heart if you can,
If that's comfortable.
And tuning in to the beating of your heart.
You're safe.
Relaxation promotes growth and expansion.
When you rest,
You don't just benefit yourself,
You benefit the collective.
I will leave you with a few more moments of music.
I wish you a restful sleep.
Much love,
Until we meet again.
