Good evening and welcome to this ASMR meditation that will help you to rewind,
To relax and to get in touch with your sleep rhythms.
Now this may feel a little bit strange if you are not familiar with the concept of ASMR,
But I hope that you can relax and ease into my voice,
Into this meditation.
I hope you are finding yourself in a comfortable place where you are safe and won't be disturbed.
It can be anywhere as you lay in your comfortable position with your body allowing the air to flow freely.
Take a deep breath in,
Let it through your entire body,
Relax in your shoulders,
In your jaw,
Lips only softly touching,
Relax your eyes and breathe out through your entire body.
I want you to imagine as if the warm wave is flowing through your body starting at your feet.
It's soft and pleasant and it takes all the tension from the day away.
It relaxes you starting at your toes and climbing all the way up through your body.
Now I want you to imagine that this warm wave overtakes all your feelings,
Makes you feel settled and secure,
Supported by the surface that you are sitting or laying on.
And this warm wave is going up towards your knees,
Towards your upper legs and hips,
Towards your back,
Your belly,
Your upper back,
Your chest,
Towards your shoulders,
Your elbows,
Both of your hands and each finger on your hands.
This warm wave is now on your neck and continues to fill you with pleasant warmth.
Now on your chin,
Through your lips,
Each of your ears,
Your nose,
Your cheeks,
Your chin and the back of your head until it finally settles with its culmination just between both of your eyes.
Feel the warmth and allow it to pass through your body,
To overtake anything that happened today.
Allow the thoughts to flow,
To float away and to leave you here completely relaxed,
Completely safe.
Now together with me,
Count from 10 to 1,
Breathing in after each number.
And with each number,
Let go a little bit of this day and let in more and more relaxation.
Each of these numbers is a step towards the sleep that is going to give you energy,
Clarity,
Focus and ability to make better decisions,
Kind decisions and the choices that align with your values.
Ten.
Nine.
Eight.
Seven.
Eight.
Nine.
Nine.
Ten.
Five.
Six.
Three.
Two.
One.
I hope that you are feeling with the whole surface of your body,
With the power of your touch,
The warmth and the support of anything that your body is touching,
Your clothes,
The surface that you are on,
Maybe a nice blanket or a feeling of your hair on your shoulders.
Relax.
Allow all of this to happen to you,
Any feeling to settle in your body.
Allow it.
Let it flow through you as you allow every thought to flow.
Don't stop on any of these tangled thoughts.
Let them flow by right through you.
There will always be time for them.
Let them flow as you are finding yourself more and more in the present,
Eased and relaxed by my voice.
I want you to,
By yourself this time,
Count from ten to one again.
Remember to hold your breath on each number and release,
Release fully the rest of the day that sits settled in your body.
And if your mind goes from one thought or another,
Let it be and let those thoughts go as they come.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
