Hi and welcome to this meditation This meditation is for getting to sleep at night We will send some breath and some relaxation into each body part So we can relax and be at ease You may sit or lie down Get comfortable physically in the body By having the spine aligned And relax the jaw Relax the face Also symbolically be at ease in your mind We won't force anything special to happen We'll simply be at ease and let our body do all the work Close the eyes Feel the body Relax the body Close the eyes feel the natural state of the body Notice the natural state of the breath Not judging simply allowing the breath to be Feel the breath rising and falling The breath as it is easy simple and natural Notice any discomfort in the body Shift or move to make yourself more comfortable Move to make yourself more comfortable Once you feel comfortable allow your awareness to rest on the entire body as a whole Be aware of the breath and send some breath into the body as you inhale And exhale Now rest your body And exhale now rest your awareness on the left foot Send some breath into the left foot as you inhale And exhale Rest your awareness on the lower left leg Send breath to this area as you inhale And exhale Now bring awareness to your entire left leg Breathe in And breathe out And exhale Using the breath to be more aware of each body part relaxing through the breath Now be aware of the foot on the right leg Send some relaxing breath into the right foot as you inhale in And exhale Moving up to the lower right leg inhale Inhale and exhale Allowing this breath to relax you Now sending breath into the entire right leg inhale in Inhale in and exhale Be aware of the breath traveling through the body Down into the lower back Breathe in And breathe out Into the chest as you breathe in As you breathe in And breathe out Again allowing this breath to relax you allowing this breath to relax every part of your body Bring awareness into the left hand Send breath into the left hand as you inhale And exhale And exhale Send breath into the left arm as you inhale And exhale And exhale Now sending awareness to the right hand Breathe into the right hand on the inhale And the exhale Now to the entire right arm as you inhale in And exhale out Feel each body part as you use the breath to relax Now sending breath up into the muscles of the face As you inhale and exhale Notice any tension that you may be holding Any tension around the eyebrows Around the mouth The cheeks The jaw Even bringing awareness to the tongue inside of the mouth Take some time to send some mindful breaths to the body Take some time to send some mindful breaths to the body And now bringing awareness to the tongue inside of the mouth Now bringing awareness to the tongue inside of the mouth Now bringing awareness to the tongue inside of the mouth Now bringing awareness to the body as a whole Now bringing awareness to the body as a whole Awareness of the top of the head All the way down to the feet Feeling any sensation that may be present And using the breath to breathe through and relax the entire body And now bringing awareness to the tongue inside of the mouth And now bringing awareness to the tongue inside of the mouth You You You Feel the body Feel the stillness in the body Feel the relaxation in the body Feel yourself grounded And in your own time whenever you feel ready You may slowly,
Gently flutter the eyes open Feel yourself grounded Now with more relaxation in the body and in the mind you are ready to do the rest of your nighttime routine I hope you have a restful night.
Thank you for spending your time and energy with me Peace be unto you and Namaste
