Welcome.
I'm so glad you're listening.
This is a meditation for relaxation and sleep.
So please get comfortable by sitting on a cushion or a chair.
If you are preparing for sleep,
You can also lie on your back with your hands and arms relaxed by your side.
Now close your eyes and let all tension fall away.
Take a deep breath slowly.
Let it out gently.
As you do,
Relax your face,
Your neck,
Shoulders,
Your arms,
Stomach muscles,
Your back and legs.
Now let's take another deep breath.
Remember to relax as you let out your breath.
If you know of any tension in your body,
If you feel it,
Let it go.
If sitting,
Give your full weight to whatever you're sitting on with your feet flat on the floor.
If lying down,
Let your feet fall as they naturally do.
Take a few moments to settle and relax and to become present with your body.
Find your breath and breathe naturally.
You might find your breath in the sound or in the movement of your diaphragm or your stomach.
Pick the easiest to recognize and become present without sensation.
Take a couple of natural breaths.
Now keep breathing.
If your mind gets swept away by a thought or an idea,
That's okay.
That's what the mind naturally does.
Just label it thinking or planning or whatever you're comfortable with labeling and let it go.
Let it float away.
Come back to your sensation of breath.
Breathe.
Relax.
You can always come back to the breath countless times.
There is no limit.
This is the practice.
Let yourself be here.
Let yourself relax more with every breath.
If you notice tension anywhere in your body,
Simply notice it and let it go.
Come back to your breath.
You are here to be present with yourself and who or how you are in this moment.
Relax.
Breathe.
We will take a few moments to breathe and sink deeper into relaxation.
If you hear any noises in your environment or any on this recording,
Simply label them noises or thumps or birds singing and then let it go and come back to the breath.
Here we go.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Now,
Start returning to the room and the present by wiggling your toes gently,
Then your fingers.
Open your eyes slowly when you are ready.
Come back to the present gently.
Now,
Feel free to get ready for sleep or whatever it is you need to go do with a new found of presence.
I hope you have enjoyed this meditation.
Use it anytime you need to relax or prepare for sleep.
Thank you for your practice.
