Squeeze And Relax Meditation For Sleep

This meditation is dedicated to my mother, who gifted me this practice when I was a young girl. Each night I would drift asleep as I followed her cue to squeeze and relax each muscle in my body until all tension was gone. In this session, I will guide you into a deep and restful sleep using this beginner Yoga Nidra practice, as well as sing/hum to you, and send Reiki Healing Energy to help clear your aura and protect your space. I hope you enjoy.

Transcript

I'm going to walk you through a beginner's yoga nidra practice that my mom actually used to guide me through when I was a child,

Unknowingly showing me my first mindfulness practice.

I'm so grateful for those meditations and I want to share that with you today.

I'm going to ask that you actually get out of bed just for a few minutes,

Sit in a chair or on the edge.

If you're really stubborn,

At least changing positions on the bed.

Switch your head to the other side.

While we clear our energy and get ready and prepared for the body to go to sleep,

We don't want the mind to associate the bed with meditation or meditation with the bed.

It's an energy thing.

This is principles of feng shui.

As you get comfortable,

Maybe sitting upright,

Start to ponder our day.

Breathing in through the nose and out through the mouth.

Walking yourself through as you breathe deeply and slowly.

Just a short mindfulness meditation as the thoughts come through.

We approach them with compassion,

With non-judgment.

Often we get stuck trying to remove thoughts.

Meditation is about non-judgmental awareness.

That stream of consciousness,

It's going to keep going.

It's your job to take a step back.

In this moment together,

We'll just simply ask what worked today?

What worked today?

Still breathing.

Bringing to mind an attitude or an action that served you today that you would choose again.

That you would choose again.

Maybe an interaction or a choice.

Now asking yourself,

What did not work today?

This is not an opportunity to go into self-destruction.

It's an opportunity to reflect on how we can be 1% better tomorrow.

Again,

Scanning your day for any interactions,

An attitude,

A choice.

One or two things that did not work.

Breathe.

Often our minds are racing when we try to sleep.

We'll even find ourselves having nightmares or intense dreams that have us waking up feeling exhausted.

I tell my clients that you have to understand the subconscious mind has a job to do.

When you lay down to sleep,

It's filing away all of these memories.

All of these emotions,

A lot of times unprocessed emotions.

It's jambling them together,

Trying to make sense of everything because we don't give ourselves the space to process it.

It would be a disservice to you if I just led you right into a somatic embodiment experience rather than taking you first through the mind,

Which is really calling for your attention,

Most likely,

If you're experiencing any kind of insomnia.

Let's take a few more minutes to just listen to what the mind is really needing you to feel,

To talk about.

If it's safe to,

You can even speak aloud,

Go back and forth.

This helps me a lot to just talk.

Talk to your higher power,

Your higher self.

Allow for a response to actually come through your mouth.

While you allow another moment of processing,

I'm just going to begin sending energy clearing,

Energy healing through Reiki,

Distance Reiki.

If you would like to receive this energy support,

You can simply nod yes or say out loud yes.

If not,

Just continue your meditation without it.

Begin to start plucking out any negative thought patterns,

Any emotions that are in excess.

Slowing down the nervous system,

Breathing intentional breaths just for now.

The more you breathe,

The deeper you go.

If there's any discomfort in the breath,

It's because there's energy stuck somewhere.

That's all.

I'm going to breathe through that.

I'm going to simply ask to close the spiritual realms at this point.

Ask that an angel watch over you in your home.

You can place all of your worries aside and the angels will hold on to them until tomorrow.

Your finances,

Your to-do list,

The heavy circumstances,

Breathing and letting them.

Seeing the fairies and the angels grab a hold of them in safekeeping.

We're clearing out your aura of any energy that you've attached to,

That's attached to you.

Maybe other people's energy,

Sometimes people's chaotic vibrations can activate the chaos in us.

Whenever you're feeling ready to get back into bed or into your sleep position,

You can make your way there.

Just preparing your seat in bed with a warm embracing energy,

A safe place for rest.

Give yourself permission to rest.

It's okay.

Now we will begin our squeeze and relax meditation.

Releasing any tension out of the physical body and also the mental and emotional body.

We're going to start at the top of the head here.

When I ask you to squeeze a part of your body,

If you don't have the ability to squeeze that muscle,

Just imagining it.

So we're going to squeeze the crown of the head,

Bringing all of your energy up here to the crown of your head.

Squeezing,

Tightening,

And release.

Letting go.

Squeezing the ears as best you can.

Squeeze the ears and release.

Coming into the face now.

Squeezing the eyebrows together.

Squeeze the eyes.

Squeeze,

Squeeze,

Squeeze the eyes shut and release.

Letting go of all the tension in between your eyebrows.

Squeeze your nose.

Squeeze,

Squeeze,

Squeeze,

And release.

Into the mouth and jaw now.

Squeezing the jaw and the teeth.

Not too hard.

And release.

Now the whole face together.

Squeeze the whole face.

Scrunch it up really small.

Feeling that tension.

And release.

We'll come now into the neck.

And maybe adding the shoulders in there.

So squeezing the front of the throat.

Squeeze the throat together and release.

Maybe energy here from any communication or interaction that we had throughout the day.

Squeezing the back of the neck and maybe the shoulders up by the ears.

Squeeze,

Squeeze,

Squeeze the shoulders and the neck.

And release.

We'll do that one one more time.

Inhale,

Bring the shoulders up to the ears.

Squeeze the back of the neck and the shoulder blades.

And relax.

The weight of the world is not yours to carry today.

Everything's handled in line order.

Moving into the biceps.

Squeezing the biceps.

And relax.

Squeezing the elbows.

And relax.

There's no right or wrong way to do this.

Beginners,

Yoga nidra,

Some of you may choose to just bring the conscious mind to the space in the body.

Some of you may want to actually physically move to squeeze this part of your body.

Squeezing the forearms.

And relax.

Squeezing the wrists.

And relax.

And I'm just pulling out any stagnant energy out of your hands.

And you squeeze the fists together.

Balling up the fists and squeezing.

Feeling that tension building in the body and then completely release all the fingers.

And I'm pulling all of that tension out.

One more time with the wrists and the hands.

Balling up the hands into fists.

Squeeze.

And release.

Shoo.

Bring that tension away.

Very good.

Coming back into the frame of the body and squeezing the chest.

Squeezing the front of the chest together.

All the ribs.

And release.

Shoo.

Squeezing the back of the chest together.

Pulling the shoulder blades back.

Squeezing the back.

Release.

And as you're doing this,

Noticing where tension is.

Where there is a holding.

A feeling.

Again,

Without judgment.

Approaching with compassion.

Curiosity.

Bringing awareness to the solar plexus.

The energy center.

Just below the ribcage.

As best you can,

Squeezing this area.

Reflexing the abs.

Squeeze,

Squeeze,

Squeeze,

Squeeze.

And release.

Squeezing the main part of the belly.

All of your organs inside.

Squeezing.

And releasing.

You're okay.

You're safe.

Divinely taken care of.

You can do this.

And now squeezing the lower back as best you can.

The base of the spine.

And relax.

Shoo.

Squeezing the hips.

Maybe start at the right hip.

And into the right butt cheek.

Squeezing the right side.

Squeeze,

Squeeze,

Squeeze.

And release.

Moving over to the left side.

Squeezing the left hip.

The left butt cheek.

Squeezing.

And release.

A lot of tension gets stored here in the hips.

We'll do that once more.

Both hips.

Both butt cheeks together.

Squeezing.

Squeezing the hips.

And release.

Good.

Squeezing the pelvic floor underneath you.

Pulling that energy upward.

Squeeze,

Squeeze,

Squeeze.

Good.

Release.

Once more on the pelvic floor.

Squeezing upward.

All the way up the spine.

And release.

Make sure that your whole upper body now is totally relaxed.

There's no tension left over.

And if there is,

Maybe doing one more sweep of squeezing and releasing any muscles or joints in the upper body.

Relaxing the eyebrows.

The jaw.

You're doing so good.

Now we'll shift into the legs.

Squeezing the right quad.

The upper thigh.

Squeezing.

And relax.

Squeezing the back of your upper leg.

Your hamstring.

Squeeze.

You can flex the toes towards you to do this.

And release.

Squeeze the right knee.

And relax.

Squeeze the right calf.

Squeeze,

Squeeze,

Squeeze.

And relax.

The right shin.

And relax.

The right ankle.

Just imagining the energy squeezing together.

And relaxing.

Opening.

Into the right foot.

Squeezing the ball of the foot.

Releasing.

And then the heel.

Squeezing the heel together and releasing.

Squeezing all the toes.

All the toes.

And release.

As you release,

Noticing an opening.

As if a door opens for any excess tension to release.

And receiving that.

As I am helping to remove any of the excess tension out of the right foot.

The whole right leg totally relaxed.

From hip to toes.

Releasing.

And then we'll move that energy from the right toes to the left toes.

And squeezing the left toes.

And release.

Squeezing the left ball of the foot.

And release.

And open.

Squeezing the left heel.

Pulling that energy together in the foot.

And release.

Squeezing the left ankle.

Tension to the center of the ankle.

And release.

It opens.

And release.

Squeezing the left calf.

And release.

The left shin.

And release.

The left knee.

And release.

Squeezing the left hamstring.

The whole back of the leg.

And release.

Squeezing the front of the leg.

The quad.

And release.

Moving into the base of the spine.

Squeezing the base of the spine.

Your root chakra.

Your safety and security.

And release.

You're safe to let go here.

Our bodies are under so much stress.

And sometimes it tells us it's not safe to go to sleep.

Remind yourself that you are safe.

You are safe.

All of your material needs are known and they are being handled for you now.

And on a spiritual level you are taken care of.

Watched over.

Every cell is being replenished and healed.

Visualizing the base of the spine like a rose opening.

A gorgeous flower blooming.

Move that awareness up through the spine.

This time not squeezing but just visualizing your consciousness in the base of the spine and then climbing upward through each vertebrae.

The back of the body.

It moves into the back of the neck.

Up around the crown of the head.

Down onto the forehead.

And then lingering here on the forehead.

This loving energy is lingering here.

Gently touching your forehead.

Your temples.

Pulling you to sleep.

Everything is ok.

This warm river-like energy moves downward covering the face.

And this relaxing energy.

And down onto the throat.

And the neck and the ears.

As if clothing you with a white divine light.

And it moves downward reaching into your heart space and lingers here.

And you can feel Mama Earth holding you with her gravity.

Her heart beating through yours.

Eternally connected.

Mama Gaia receives any of the energy that is no longer serving you and she recycles and renews them for the best and highest good.

You can allow her to see you now.

As you get a little quieter and the ego begins to get tired.

Maybe we allow our true self to be seen.

Knowing that you are accepted for all of who you are here.

Your energy melts in the heart space.

Into all parts of the body.

Expanding.

Taking up room.

Not shrinking in any way.

As you expand your energetic force field expands with you.

And you feel your soul melting into the bed.

Or your sleeping space wherever you lie.

Now we are just blessing every corner of your room.

Every item.

The underside of your bed.

The ceiling.

So this becomes a very warm and compassionate environment.

A very loving experience.

Every single corner.

Blessed.

The room is swirling with this beautiful divine energy.

Rocking and lulling you into a deep restful sleep.

Leaving your body far behind and entering into the astral.

Knowing your physical body is protected.

Your mental mind is resting.

And now your spirit is free to meet with your higher power in this space.

Maybe a spirit guide,

An ancestor or angel.

While you explore these astral realms.

And that you would receive any symbols or messages in your dreams for the greatest and highest good.

That your dreams would be positive and relaxing.

So that the nervous system can rest.

Any unresolved emotion for the day.

We ask that that just simply dissipates now.

That energy begins to shrink.

So that you can rest and relax.

If you are still awake with me.

Try not to judge yourself.

Try not to get angry with the mind.

We just need a little extra support today.

Focus on the rest that you'll get while awake.

Sometimes we're so tired and we gravitate toward the tv or phones.

It makes us more stressed.

So if you're here awake listening to this meditation.

Know that your body is getting rest right now.

It's okay if the thoughts are still going.

Continue dropping the awareness into the physical body.

Every cell clothed in a divine energy of light.

Being upgraded as we speak.

Have a beautiful restful sleep my love.

Reviews

👌🏾👌🏾

Thank you for this meditation. Going to teach my grandchild, she has developed a tic, hopefully I can help her relax🙏💜. Can I ask you about the Angel cards and how I might learn this practice please x🙏😊🦋