Welcome to this meditation where we'll go through every part of our bodies to really relax and just calm ourselves.
This meditation is perfect doing before bedtime whilst you're lying in your bed and ready to go to sleep.
Or if you just need a little break throughout your day to calm down,
Quiet down your mind and quiet down your body.
So I want you to get into a comfortable position.
I recommend lying down on your back with your palms up to the ceiling or up to the sky with your legs hips width apart and your head in a comfortable position.
And just slowly close your eyes.
Take a deep breath in through your nose and exhale all the air out through your mouth.
Again inhale through your nose and exhale through your mouth.
Let it all go.
I want you to feel relaxed and calm.
Bring your awareness inwards to your body.
Let your thoughts come and go without judgement.
It's okay,
You're okay.
You're safe and at peace in your bed or anywhere where you're lying down.
On your next inhale I want you to inhale through your toes and through your feet.
And when you exhale your toes and feet are heavy and relaxed against the bed or against the floor.
I want you to inhale through your ankles and through your calves and your lower legs.
And when you exhale your legs are relaxed and calm against the surface.
I want you to breathe now in through your knees,
In through your thighs.
Fill all your legs with air.
And when you exhale you release any stress,
Any negativity and you feel heavy and relaxed against the floor or against the bed.
On your next inhale,
Inhale through your buttocks and through your hips.
And when you exhale your buttocks and hips feel heavy and relaxed against the surface.
I want you to inhale through your stomach,
Your lower abdomen,
Your lower back.
And when you exhale you feel relaxed and heavy and calm against the bed or against the floor.
I want you to inhale through your back and stomach and chest and upper back so your whole upper body is filled with air.
And when you release and exhale you feel heavy and relaxed in your upper body.
On your next inhale,
Inhale through your fingers and your hands.
And when you exhale your fingers and hands feel heavy and relaxed.
I want you to inhale through your lower arms and your upper arms.
And when you exhale your arms are heavy and relaxed.
Inhale into your shoulders.
And when you exhale let your shoulders feel heavy and calm and relaxed.
And your next inhale,
Exhale through your neck and throat and heart centre your chest.
And when you exhale it all feels heavy and relaxed against your bed or against the floor.
And you inhale through your head and up to your face.
And every part of your face feels heavy and relaxed when you exhale.
Relax your jaw,
Relax your mouth,
Relax your nose,
Relax your cheeks,
Relax your eyes and your eyelids.
Relax your forehead,
Relax your whole head and face.
And you feel heavy and relaxed.
On your next inhale I want you to breathe in through your toes,
Through your feet,
Through your legs,
Through your buttocks and hips,
Through your stomach and back,
Through your chest and shoulders,
Through your arms,
Up through your neck and throat,
Up through your face and head and out through your crown.
And your whole body feels heavy and relaxed when you exhale.
Breathe,
Let it all go,
Breathe.
You are calm and still and at peace.
Your body is floating through the air and you are ready to rest.
Let your breath give healing energy throughout your body.
With every breath you relax and release even more,
Feel even more heavy and ready for rest.
Let it all go.
