Welcome to meditation for superior sleep with binaural tones.
Take your time now to find a comfortable position which may include lying down in your bed or on the floor with support.
That support may include blankets,
A bolster under the knees.
You may even enjoy an eye pillow or sleep mask.
Let's take a few clearing breaths so that you can settle in.
With this next breath you may want to let out a little sigh.
Make any little adjustments now so that you can relax 5% more.
And now you may like a hand on your belly as you begin to breathe from the nose low and slow.
Allow the belly to gently rise without straining and gently fall as you exhale.
And even now beginning to lengthen your exhale ever so slightly.
Each time you exhale your heart rate goes down.
Slow down the breath to slow down your mind.
Slow down the breath to slow down your mind.
And now let's bring our awareness to some of your habitually tight places.
Beginning to relax the muscles of your forehead and scalp.
Feel free to even use those exhales to melt the muscles.
Softening the temples and muscles surrounding your eye sockets.
Eyes like still pools of water.
Separating lower teeth from upper teeth.
Relaxing your jaw down to your shoulders.
Position them in a way that's comfortable.
Awareness flowing through your arms down to your hands and fingers.
And softening your glutes,
The butt muscles.
Let's take another clearing breath.
And now let's begin our body scan meditation.
Aware of the space of the toes.
Breathe in calm into the space of the toes.
Breathing out relax that space.
Aware of the space of your lower legs.
Breathe in calm into the space of your lower legs.
Breathing out relax that space.
Aware of the space of your upper legs.
Breathe in calm into the space of your upper legs.
Breathing out relax that space.
Aware of the space of your pelvis.
Breathe in calm into the space of the pelvis.
Breathing out relax that space.
Aware of the space of the back.
Lower back.
Middle back.
Upper back.
Breathe in calm into the space of the back.
Breathing out relax that space.
Aware of the space of your front torso,
Abdomen,
And chest.
Breathe in calm into the space of the front torso.
Breathing out relax that space.
Aware of the space of your side torso.
Armpits to hips.
Breathe in calm into the space of your side torso.
Breathing out relax that space.
Aware of the space of your arms.
Upper arms.
Lower arms to your wrists.
Breathe in calm into the space of your arms.
Breathing out relax that space.
Aware of the space of your hands and fingers.
Breathe in calm into the space of your hands and fingers.
Breathing out relax that space.
Aware of the space of the shoulders.
Underneath the blades.
Breathe in calm into the space of the shoulders.
Breathing out relax that space.
Aware of the space of the neck and throat.
Breathe in calm into the space of the neck and throat.
Breathing out relax that space.
Aware of the space of the face.
Breathe in calm into the space of the face.
Breathing out relax that space.
Aware of the space of the scalp.
Breathe in calm into the space of the scalp.
Breathing out relax that space.
Aware of the space of the brain.
Left brain.
Right brain.
The brain together.
Breathe in calm into the space of the brain.
Breathing out relax that space.
Aware of the space from the top of your head to the bottoms of the feet.
Breathe in calm into all of that space.
Breathing out relax that space.
Gentle waves of breath.
Waves of peace.
Gentle waves of calm and relaxation.
Continue to relax and let go.
Or take your time moving your body.
Eventually returning to your day.
After this short rest or continue to rest.
Thank you for practicing today.
Peace.
Peace.
Peace.
