Welcome to your guided meditation,
And to prepare your body for stillness and sleep,
We're going to start the progressive flex and relax of your muscles.
So let's start by gently lifting both legs an inch off the floor.
Point your toes,
Flex your feet,
Point the toes,
Flex the feet,
Hold,
Release,
And relax.
Gently lift both arms an inch off the floor.
Stretch the fingers,
Make a fist,
Stretch the fingers,
Make a fist,
And hold,
And then release and relax.
Squeeze the glutes,
Feel the hips rise,
Squeeze and hold,
And then release and relax.
Squeeze your shoulder blades together as closely as you can.
Squeeze and hold,
And then release and relax.
Squeeze your shoulders as closely as you can to your ears.
Feel the tension,
Feel the pressure,
Squeeze and hold,
And then completely release and fully relax.
Squeeze your face,
Screw up your eyes,
Squeeze and hold,
And then release and relax.
Open up through your jaw,
Soften through your eyes,
Your forehead,
And your temples.
Now please take all the time that you need to settle into a safe and very comfortable position,
Ensuring that all of your external needs are met,
And making no compromise on your comfort.
Gently closing down your eyes and bringing your awareness inwards,
Grounding yourself into this space by gently deepening your breath.
Take a slow breath in,
And a longer breath out.
Notice the gentle rise and fall of your belly.
Notice the sensation of your breath going in and out through your nostrils,
Using no effort at all as your body and your mind starts to relax.
Bringing your awareness to your right foot and ankle.
Relax each toe one by one.
Relax your right calf.
Your right knee.
Your right thigh.
Your right hip.
The right side of your spine.
Relax your right hand.
The palm of your hand.
Relax each finger one by one.
Your right forearm.
Your right elbow.
Your right upper arm.
Relax your right shoulder.
Relax the right side of your neck.
Your right ear.
The right side of your face and head.
Letting go slowly and completely.
Your entire right side of your body is calm and deeply relaxed.
Gently bringing your awareness to your left foot and ankle.
Relax each toe one by one.
Relax your left calf.
Your left knee.
Your left thigh.
Your left hip.
The left side of your spine.
Relax your left hand.
The palm of your hand.
Relax each finger one by one.
Your left wrist.
Your left forearm.
Your left upper arm.
Relax your left shoulder.
Relax the left side of your neck.
The left side of your face and head.
Letting go slowly and completely.
Your entire left side of your body is calm and deeply relaxed.
Now imagine how it would feel to relax your throat.
Relax your lungs.
Relax your ribs.
Relax your heart.
Relax your heart.
Your vital organs.
Your digestive system.
Your bones.
Your tendons and ligaments.
Your whole body and fascia.
Relax your deepest connective tissues.
Relax each and every cell within your body.
In this moment you have nothing else to do.
And you have nowhere else to be.
You have no worries.
And you have no concerns.
Allow yourself to feel calm.
To feel peaceful.
To feel relaxed.
Give yourself permission to honour your body.
To honour your soul.
To melt into stillness.
And take a deep dive into peaceful sleep.
