Welcome to this Jyotirana meditation for a better sleep.
Close your eyes and you will hear my voice that will guide you by relaxing your whole body but without losing your attention and concentration.
Are you ready?
Choose an intention for this practice.
If you have sleep problems,
An intention might be to find a restful or relaxing sleep.
Make sure you are comfortable.
Make the movements you need to do to adjust and to achieve comfort.
And then stay still.
Try to not moving your head,
Your arms,
Your feet.
Breathe gently.
Relax the eyes and now remember your intention.
Take 3 deep breaths with a long exhalation.
Inhale,
Exhale.
Inhale,
Exhale.
Relax the whole body.
Inhale and relax completely as if melting into the ground.
Raise your attention to the little toe of the right foot.
Continue with the next tool.
The fourth,
The third toe,
The right foot.
The second toe of the right foot.
The big toe of the right foot and the whole foot relax.
Bring your attention to the right leg,
The knee,
The right hip relax.
Notice the ribs on your right side,
The thorax,
The chest,
The right shoulder.
Be aware of your body.
Relax the right arm,
The right elbow,
The right wrist,
The palm of the right hand.
Bring your attention to the little finger of the right hand.
The ring finger,
The middle finger,
The index finger and the thumb of the right hand.
Relax the whole hand and mentally repeat.
I am deeply relaxed.
Now bring your attention to the right side of your neck,
Behind your head,
The scalp,
Up to the forehead,
Right eyebrow,
Right eye,
Right cheek,
Relax.
Now bring your attention to the left foot,
The little toe,
Follow with the next toe,
The fourth,
The third toe,
The second toe of the left foot,
The big toe and the whole left foot relax.
Bring your attention to the left leg,
The knee,
The left hip,
Relax.
Notice the ribs of your left side,
The thorax,
The chest.
We continue with the left side,
Relax the shoulder,
Be aware of your body.
Relax the left arm,
The elbow,
The wrist,
The palm.
Bring your attention to the little finger of the left hand,
The ring finger,
The middle finger,
The index finger and the thumb of the left hand.
Relax the whole hand.
Mentally repeat I am deeply relaxed.
Relax your forehead,
Left eyebrow,
Left eye,
Cheek,
Lips and jaw.
Relax.
You are deeply relaxed.
Feel your whole body relaxing.
Let it go.
Relax.
Take a few deep inhales and exhales and when you are ready come back slowly.
Remember your intention and gently move your fingers and toes.
I wish you to be relaxed and calm.
Bring your hands to your chest,
Close your eyes and thank yourself for this moment that you have given yourself of deep relaxation.
Namaste!
You
