Welcome to this meditation for deep relaxation.
Let's calm the mind,
Release the body and prepare ourselves for a restful night's sleep.
By the end of the day our minds are busy with thoughts and we can find it hard to unwind.
It is important to let go of the stresses and worries of the day,
Finding peace and stillness before we go to sleep.
Feel free to do this meditation in bed and allow yourself to naturally drift off to sleep.
Otherwise find a comfortable space to lie down.
Spread the feet out wide and the arms away from your body.
Arms facing up.
Send your shoulder blades down your back,
Creating space for your neck and opening the chest.
Once you find a comfortable position,
Gently close your eyes.
Begin to tune in to your breath.
Observing the quality of your breath.
Just observe without judgement or control.
Now bring your attention to your mind.
Notice any thoughts or concerns that may be arising.
Instead of engaging with them,
Simply observe them with a sense of detachment.
Imagine placing each thought on a gentle cloud.
Watching it float away into the sky,
Leaving your mind clear and calm.
Allow yourself to fully surrender to this moment of deep relaxation.
Let go of any expectations or responsibilities and give yourself permission to simply be here in this moment with nowhere else to go and nothing else to do.
Start to deepen the breath using the full capacity of your lungs.
As you inhale through your nose,
Allow your belly and chest to expand.
As you exhale through the mouth,
Let go of any stress and tension.
Take another deep breath in through the nose and out through the mouth.
Allow your body to sink deeper and deeper down.
Slowly return to the natural rhythm of the breath.
Notice it.
Follow the breath like gentle waves washing over you.
Allow each breath to be smooth,
Jerkless and silent.
Being fully present with the sensation of the breath.
Now bring your awareness to the left toes.
Inhale deeply.
Exhale completely.
Relax the left toes.
Bring your awareness to the left ankle.
Inhale deeply.
Exhale completely.
Relax the left ankle.
Bring your awareness to the left knee.
Inhale deeply.
Exhale completely.
Relax the left knee.
Bring your awareness to the left hip.
Inhale deeply.
Exhale completely.
Relax the left hip.
Bring your awareness to the left shoulder.
Inhale deeply.
Exhale completely.
Relax the left shoulder.
Bring your awareness to the left elbow.
Inhale deeply.
Exhale.
Relax the left elbow.
Bring your awareness to the left wrist.
Exhale.
Completely relax the left wrist.
Bring your awareness to the left fingers.
Inhale deeply.
Exhale.
Completely relax the left fingers.
Feel the entire left side body completely relaxed.
Exhale.
Completely relax the right toes.
Bring your awareness to the right ankle.
Exhale.
Completely relax the right ankle.
Bring your awareness to the right knee.
Inhale deeply.
Exhale.
Completely relax the right knee.
Bring your awareness to the right hip.
Inhale deeply.
Exhale.
Completely relax the right hip.
Bring your awareness to the right shoulder.
Inhale deeply.
Exhale.
Completely relax the right shoulder.
Bring your awareness to the right elbow.
Inhale deeply.
Exhale.
Completely relax the right elbow.
Bring your awareness to the right wrist.
Inhale deeply.
Exhale.
Completely relax the right wrist.
Bring your awareness to the right fingers.
Inhale deeply.
Exhale.
Completely relax the right fingers.
Feel the entire right side body completely relaxed.
Let go of the right side body.
Bring your awareness to your jaw.
Inhale deeply.
Exhale.
Relax the jaw.
Bring your awareness to your cheeks.
Inhale deeply.
Exhale.
Relax the cheeks.
Bring your awareness to the forehead.
Inhale deeply.
Exhale.
Relax the forehead.
Completely relax the head,
The face.
Allow your eyeballs to sink deeper and deeper down to the back of your head.
You can stay here in a state of deep relaxation.
Allow yourself to fall into a deep sleep.
When you feel ready to awaken,
Take a few deep breaths.
Start to make small movements.
Wiggling the fingers and the toes.
Reaching your hands above your head.
Gently stretching your body.
I'll leave you here.
Have a restful night's sleep.
