So this is a recording to use at bedtime,
It's called a meditation.
So coming into a position that you're really comfortable in,
I would perhaps suggest lying
on your back in bed under the covers,
Nice and comfy and cosy,
But lying on your back,
Maybe if it feels okay for you,
Where your head is in line with the spine,
Your head's
on the cushion,
On the pillow,
And your body,
Your legs are straight out in front,
A bit
of space between the legs and the feet just falling out to the sides,
And the arms down
by the sides of the body,
A little bit away from the body,
With the hands either facing
up or in towards the body,
Or down,
Whichever feels most comfortable,
But maybe at least
starting in this lying on your back position,
And begin by noticing the contact points between
the back of the body and the bed.
So bringing all your awareness to those sensations of contact,
Of pressure,
Of softness,
Comfort,
Get a sense of the weight of the body lying on the bed,
And a sense of the body being
held by the bed.
So the muscles are relaxed,
There's no need to be holding the muscles
in any particular position,
Because the bed is holding you.
And then turning the awareness
gently towards the breath,
And maybe taking a few slightly deeper,
Slightly slower breaths.
So a nice,
Long,
Slow inhale,
And a nice,
Long,
Slow exhale.
And just taking two or
three more of these nice,
Long,
Slow breaths.
And as you breathe out,
You can allow your
body just to let go and relax a little bit more.
With each exhale,
Allowing the body
to let go and relax a little bit more.
That's great.
And we're going to scan through the
body,
And invite each part of the body to just let go,
And switch off,
And relax.
So
because we want to bring our energy levels down,
We're going to start at the top of the
head,
And work our way slowly down through the body.
So bringing your awareness to the
top of the head,
And just inviting the whole of the top of the head,
And the back of the
head,
As it lays on the pillow.
Just inviting those areas of the head to just switch off.
Allowing all the muscles to release any tension.
Just allowing those areas of the head,
The
top of the head,
The back of the head,
Maybe even the sides of the head,
To just relax
and let go.
And now the whole of the face.
Inviting all of the areas of the face,
The
brow,
The temples,
The eyes,
The cheeks,
The jaw,
Nose,
Lips,
Even the teeth in the tongue,
And the chin.
Just inviting all areas of the face to just switch off,
Let go of any tension,
And relax.
So the whole of the face,
And the whole of the head,
Now just invited to switch
off,
Let go,
And relax.
Feeling nice and heavy as it lays there on the pillow.
And coming down
into the neck,
And the throat,
And even the tops of the shoulders.
So bringing your awareness to
the neck,
The throat,
The sides of the neck,
And all the way out across the tops of the shoulders.
And just inviting that whole area to just switch off now.
Let go of any tensions,
And relax.
And coming down into the right arm,
Just inviting the top of the arm,
And the elbow,
And the lower arm,
And the hand,
And the fingers.
So the whole of the right arm,
Feeling nice and
soft and heavy as it lays here in the bed.
Just inviting that right arm to just switch off now.
Let go of any tension,
And relax.
Moving across to the left arm,
The top of the left arm,
The elbow,
Lower arm,
The left hand,
And the fingers.
The whole of the left arm now,
Feeling really nice and heavy,
And relaxed.
And inviting that left arm just to switch off now.
Let go of any tension,
And relax.
Both arms,
Feeling nice and heavy,
Comfortable,
Soft,
Relaxed.
And bringing your awareness now to the chest,
And all the way through the body,
The upper back,
That whole upper section of the body.
Chest through to the back,
And inviting that top half of the body to just let go now,
Just to switch off.
Release any tension,
And relax.
And coming down into the lower half of the body,
The belly,
The lower back,
The whole of the lower part of the body.
Again,
Just inviting that part of the body to switch off now,
To let go of any tension,
And relax.
Bringing the awareness down into the right leg,
The right thigh,
The upper part of the leg,
The knee,
The lower leg,
And the right foot and toes.
So the whole of the right leg and foot,
Just inviting that leg now to feel really heavy and comfortable,
And just switch off.
Let go of any tension,
And relax.
And the left leg,
The thigh,
The top of the left leg,
The knee,
Lower leg,
The foot,
The toes,
The whole of the left leg and the foot,
Feeling really heavy and comfortable.
Just allowing that left leg to switch off now.
Let go of any tension,
And relax.
Both legs together now,
Feeling really heavy,
Really comfy,
Really relaxed.
And the whole body,
In fact,
The whole body,
From the top of the head all the way down to the fingertips,
All the way down the back of the body,
All the way down to the soles of the feet.
The whole body now is just switching off,
Just completely letting go,
Feeling really relaxed,
Feeling really ready for sleep.
The whole body,
Feeling really heavy and comfy now,
Really switched off,
Letting go of any tension,
Feeling really relaxed and really ready for sleep.
