Hello,
Welcome.
Thank you for taking the time to be here this evening with me.
This meditation is best done when you're already settled into bed,
Perhaps ready to go to sleep or maybe struggling to fall asleep.
And together we will just tuck the day away.
Let go of the worries,
The thoughts,
All of the to-dos.
There's nothing to do here now except just rest and sleep.
And as you begin to drift into that space,
Bring your focus in,
Inward,
Into yourself.
Allow yourself to just be fully present here in this moment.
Being open to receive and just landing here in this comfortable place that you've chosen to lie your head.
Allow your body to relax and be heavy.
And just notice what's going on,
What's stirring inside of you.
Let your eyes close if you haven't already done so.
And then soften the space behind the eyes and the space between your eyebrows.
Tuning into the sounds around you,
Quietly listening.
What is it that you hear?
Can you hear your own body breathing?
Can you feel the sensation of your heart beating in your chest?
Feeling into the sensations in your physical body?
Notice where you might be holding on and release the areas of tension or stress from your body.
Breathing in through your nose and exhaling through your mouth,
Relaxing further with each and every exhale.
Just breathing in and letting go.
Letting your body be heavy,
So heavy that its weight falls right through you into the surface below and you are left floating effortlessly,
Ready for a deep,
Relaxing slumber.
Are you tired?
Are you ready to drift off to sleep any moment?
Perhaps you already have.
Or perhaps you're feeling a little restless and need some more deep,
Relaxing techniques.
Gently lift the right leg up off of your bed or the surface that you're lying on and just let it get tense for just a moment.
Take a full breath in and as you exhale,
Let the leg go,
Fall back down to the bed.
Gently lifting the left leg up off of the bed,
Squeezing it tight,
Taking an inhale,
Breathing in through the nose and as you exhale,
Gently lowering the left leg back down to the bed.
Next,
Lifting the right arm up just slightly off the bed,
Squeezing,
Making a little fist,
Breathing in and then exhale,
Let go,
Let the arm drop down beside you.
On your next inhale,
Lifting the left arm up off of the bed,
A little squeeze of the fist,
Tighten the arm and then exhale slowly,
Let the arm come back down,
Unwind the fingers,
Maybe wiggling the fingers,
Wiggling the toes,
A little wiggle of the jaw from side to side to untangle all the knots in your face.
And then counting through five rounds of breath,
Breathing in for three and exhaling for five.
This will signal to the nervous system that it is time to relax as you drift off to sleep.
Breathing in together for 1,
2,
3,
Breathing out for 5,
4,
3,
2,
1.
Inhale 1,
2,
3,
3,
Exhale 4,
3,
2,
1.
Inhale 1,
2,
3,
Exhale 4,
3,
2,
1.
Inhale 1,
2,
3,
Exhale 4,
3,
2,
1.
May you rest well and wake up feeling refreshed and nourished.
Namaste and good night,
Sweet soul.
