Welcome to your meditation today,
We're actually going to do a lying down meditation,
So it's better for bedtime,
Just kind of giving ourselves more of a body scan and self love.
So finding your way down onto your bed,
Yoga mat,
Making any adjustments,
Feet are hip distance apart,
Shoulders down your back,
Arms relaxed by your sides,
Neck is long,
Body is heavy and supported,
Letting the earth rise to support you,
And perhaps feeling your body sink a little bit further into the floor,
Imagining the floor was quicksand,
Or it's being held by earth under the surface by about an inch,
Feeling that stillness,
It's quality of being held,
And you can place hands either both on your belly or your chest,
Or one on your heart and one on your belly,
And just do some deep breathing from here,
So just counting to four,
Holding at the top for four,
And then exhaling for four,
So if you're hand belly,
You'll inhale first belly,
One,
Two,
Chest,
Three,
Four,
Exhale from chest,
One,
Two,
Belly,
Three,
Four,
Inhale belly,
One,
Two,
Chest,
Three,
Four,
We're going to hold this time,
One,
Two,
Three,
Four,
Exhale from chest,
One,
Two,
Belly,
Three,
Four,
Carry on like this,
Four,
Four,
Four counts,
And finishing up this round,
And you can keep your hands where they are,
Let them come down to the sides of your body,
And come into this place of support and containment,
Even if the earth was not holding you,
The air is holding you as you go about your day,
You're held and contained within this skin,
Feeling gratitude,
The miracle of this body,
It runs pretty much on automatic every day,
Just for you,
What a miracle to be alive,
Just letting your body fill with gratitude for whatever you'd like to feel grateful for,
And just have some affirmations to finish,
You can carry on with your gratitude,
Or you can silently repeat these internally for yourself,
Dear,
I'm filling your name,
I see you,
I hear you,
I feel you,
I appreciate you,
I trust you,
I adore all of you,
And I love you unconditionally,
You are safe,
You are loved,
You are light,
You are strong,
You are worthy,
You are not,
You are radiant,
You are alive,
Thank you,
Thank you,
Thank you,
Take another deep breath,
And exhale,
One more time,
Inhale,
And exhale,
And you're welcome to turn off this recording,
And either drift off into a magnificent deep sleep,
Or begin to rise and start your day,
Thank you.
