Deep sleep meditation.
You can either do this meditation sitting up in your bed or laying in your bed.
Make sure there is no distractions,
The lights are off and you're ready to slip into a deep sleep.
Starting at your feet,
Feeling your toes and your feet relaxing into the bed.
Feeling your ankles,
Your calves,
Your shins and your knees completely melt into the bed.
Feel them heavy and tension free.
Relax your thighs and your hamstrings,
Your hips and your buttocks.
Let go of any tension in your hip flexors.
Relax your lower back,
Your stomach,
Your chest and your upper back.
Relax your shoulders,
Feel any tension melt away.
Relax the tops of your arms,
Your elbows,
Your forearms and your hands.
Let them completely fall into the bed.
Feel completely supported by your bed.
Relax your neck,
The back of your head and your face.
Relax the muscles in your face.
Let go of any tension in your face.
Take in a big deep breath in and exhale relax your entire body.
Let go of any tension.
Feel your body completely supported by the bed.
Take a deep breath in through your nose and slowly exhale out through your nose.
Taking another big deep breath in through your nose.
Hold the breath at the top and slowly exhale out through your nose.
I want to invite you now to let go of your day.
Let go of anything that has happened up until this moment.
Let go of the stories,
Let go of how your day turned out,
Let go of labeling it a good or a bad day.
Just let it go,
Let it wash away.
If thoughts pop up,
Simply let them go and return to your breath.
Starting at your tailbone,
I want you to breathe up your spine,
Up your neck and over your head.
Head over to your third eye.
Exhale down your face,
Over your chin,
Chest,
Stomach and pelvis.
Back around to your tailbone,
Breathing in up your spine,
Up your neck,
Over the back of your head to your third eye.
And exhaling over your face,
Your chin,
Neck,
Chest,
Abdomen and pelvis.
Circulating the energy around to your tailbone.
Breathing up your spine,
Over your neck,
Over your head to your third eye.
Down your face,
Chin,
Neck,
Chest,
Abdomen and pelvis.
Continue breathing up the energy,
Up your back and down your front.
Circulating the energy,
Relaxing your body,
Letting go of the thoughts,
Letting go of your day.
Breathing up the energy.
And exhaling down the front of your body.
If you notice tension anywhere in your body,
Let it melt away,
Let it dissolve into the bed.
Deep breath up your back.
And exhale down your front.
Inhale up your back.
Exhale down your front.
Inhale up your back.
And on the exhale,
Try and relax your body a little deeper.
Inhale up your back.
And on the exhale,
Relax even deeper.
See if you can go even further.
Inhale up the back of your body.
Exhale,
Relax and melt into the bed even deeper.
Inhale up the back of your body.
Exhale,
Softly melt a little bit more.
Feel your body floating almost.
Should feel like you're floating in the air.
Breathing the energy up your back,
Over to your third eye and on the exhale melting a little bit deeper.
Inhale up the back,
Over to your third eye and on the exhale a little deeper.
Inhale up the back.
Exhale a little deeper.
Inhale up your back.
Exhale a little deeper.
Relaxing your whole body and drifting off to a beautiful sleep.
If you're sitting up,
You can now slowly melt down into your bed.
And drift off to a beautiful,
Deep,
Healing and relaxing sleep.
Namaste.
