Welcome yourself into this space by listening to the music.
This meditation is going to prepare you for a sound and beautiful and easy night's rest that really allows for your body to be rejuvenated so that you wake up in the morning feeling grateful,
And feeling alive,
And feeling like you slept deeply.
I want you to think about the day that you had,
Scanning all the way from the morning time to the afternoon,
To the late afternoon,
To the night time.
And I want you to think about all the things that you've done for yourself and for others.
All the ways that you showed up for yourself and others.
And I want you to celebrate yourself and give a lot of gratitude and thanks for how you showed up.
Because you showed up in the most perfect way for yourself and others.
And you are absolutely doing the very best that you possibly can do.
So give thanks to yourself for how you showed up in such a beautiful way.
No judgment here.
Let go of the self criticism.
Let go of all of that and just sink into the beingness.
Sink into love for yourself.
Sink into appreciation for all that you did.
And I want you to feel now into your body.
So starting to feel into your skin.
Starting to notice what does your skin feel like right now.
And then start to feel into about two inches above your skin.
Starting to feel into that beautiful energetic body that you have.
That beautiful energetic body that surrounds you.
Just noticing what it feels like a couple inches above your skin.
How does it feel like?
Just starting to acknowledge the sensation and go into the world of sensations.
Getting out of your mind.
Letting go of the thoughts.
Taking deep breaths into your belly.
Breathing in through the nose.
And then go ahead and just let one out the mouth.
Letting go of the day.
Releasing any past experiences you had.
Maybe it was negative.
Maybe it was positive.
Whatever experiences you had.
Releasing and letting go of them.
And allowing for yourself to become a little bit more present to this moment.
A little bit more present to your breath.
A little bit more present to the sounds that you hear including your breath.
And a little bit more present to your body.
And as you turn your attention now towards your skin.
Noticing your skin what that feels like.
Then turning your attention towards your muscles.
And noticing what does your muscles feel like?
Then noticing what do your organs feel like?
And noticing what do your bones feel like?
And then I want you to imagine a golden ray of light.
A beautiful golden ray of light.
Just like the sun's rays shining down on the top of your head.
Through the crown of your head.
And washing over all parts of your body.
All parts of your energy body that surrounds you.
Releasing,
Letting go of anything like we said.
Releasing the judgement.
Releasing anything that you had that's not supporting you right here and now.
It's not allowing for you just to be in this moment right here.
Beautiful,
Just like that.
Cleansing,
Washing away,
Releasing with this golden light energy.
Starting from the crown.
Washing all the way down.
Your face starts to soften.
Your neck starts to soften.
If it's just one percent,
Your shoulders start to melt into whatever you're touching.
Noticing,
Feeling the support of whatever's holding your body.
Your chest starts to soften.
You release the protection.
You release whatever you had to put on or whatever you thought you had to put on to protect yourself in the day.
Now is the time you are safe.
You are comfortable in your skin.
You can relax.
You can let go of the day.
You can be present right here,
Right now.
Focusing on the sensations of your body.
Feeling your breath.
Feeling what you're laying on.
Feeling what's supporting your body.
As your hips start to release any tension.
As your belly starts to release the hold.
You are safe to be.
And just washing away with this golden light.
Down your legs,
Your right leg,
Your left leg.
All of your body parts.
Washing away.
All the way down to your toes,
To your feet.
And now as you start to feel a bit more relaxed,
A bit more calm,
A bit more okay with just being in your body.
Let's do a 15 breath countdown.
In this 15 breath countdown,
We're going to lengthen our exhales.
So that allows us to sink into the parasympathetic nervous system which allows for your body to prepare for a deep night's sleep.
Prepare for healing.
And taking the breath in through your nose,
Breathing in through your nose.
And then releasing out your mouth the first breath.
And then we're going to take a breath in for one,
Two,
Three,
Four.
And then we're going to exhale for five,
Four,
Three,
Two,
One.
And we're going to take a breath in for one,
Two,
Three,
Four.
And then we're going to exhale for six,
Five,
Four,
Three,
Two,
One.
And then we're going to inhale for one,
Two,
Three,
Four.
And then we're going to exhale for seven,
Six,
Five,
Four,
Three,
Two,
One.
And then we're going to inhale for one,
Two,
Three,
Four.
And then we're going to exhale again for seven,
Six,
Five,
Four,
Three,
Two,
One.
And then we're going to inhale for one,
Two,
Three,
Four.
And then we're going to exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And then we're going to inhale again for one,
Two,
Three,
Four.
And then we're going to exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And inhaling in through the nose for one,
Two,
Three,
Four.
And then exhaling for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And inhale for four,
Three,
Two,
One.
Just like that.
Exhaling for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Beautiful.
Five more breaths.
Inhaling for one,
Two,
Filling all the way on up.
Hold at the top.
And then we're going to exhale now eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And then inhaling for one,
Two,
Three,
Four.
And then exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Great.
Last three breaths.
Inhaling for one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhaling for one,
Two,
Three,
Four.
Exhaling eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And last time inhaling for one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And feeling relaxed and feeling soft.
Stay in this state.
Remember this state.
Just remember this feeling and allow for yourself to slowly drift off into your dream space.
