This meditation is best done lying down and I also want you to settle into your preferred sleeping position.
So whether that's on your side,
Back,
Belly,
Whatever it is,
Get yourself comfortable now.
Make any adjustments you need to.
And then I want you to notice the body parts that we trace over.
So for example,
Starting with the head.
I want you to breathe in awareness of how you're resting your head and as you exhale try and let it rest heavily into your pillow.
Breathe in again.
Exhale,
Relax your jaw.
Inhale.
Soften the tongue and your cheeks.
Inhale.
Closing the eyelids gently,
Softening any eyebrow tension.
I want you to keep breathing and every time I point out a body part I want you to exhale and relax that space.
Again,
Inhale.
Relax the shoulders.
Inhale.
Soften the arms and the hands and fingers.
Let your chest feel heavy.
Your belly,
Breathing effortlessly but maybe slightly deeper than normal.
Soften your glutes,
Your hips and your back.
Let your legs feel really heavy.
Shift your feet if you need to,
To get more comfortable.
Once you've found the right position,
Hopefully you're feeling very comfortable.
Lastly,
Let go of any effort in your toes.
So now I want you to come back to the head.
Notice how heavy and rested you're feeling.
How is your mind feeling?
How's it feeling right now?
Is it busy?
Scattered?
Exhausted?
Or not too bad?
What other words come to mind for this present feeling?
What can you do to help relax your body even further?
Maybe it's a big,
Sighful breath.
Perhaps you can soften the fingers,
Toes,
Back or belly.
Maybe you can feel a little bit of tension in the back of your neck.
Perhaps you can soften the fingers,
Toes,
Back or belly again.
Give yourself permission to relax.
To let go of the need to do anything right now.
Just rest,
Recover and breathe.
Affirming to yourself silently or aloud,
I give myself permission to relax.
I allow my body and mind to relax.
I am ready to switch off from today.
I let my body rest and heal as I sleep.
I embrace all of the sleep I can get.
Whether it's broken or unbroken sleep,
My body is still healing.
Relax and let go.
Relax and let go.
Relax and let go.
I'm going to leave you in silence here now for the next few minutes.
If you're ready for bed,
Feel free to switch this off now.
Or remain as you are.
Namaste.
