Hello beautiful souls,
Welcome.
This meditation is a sleep meditation to ease into the night.
Lay down on your back in your bed and close your eyes.
Let's start with a gentle massage of your head and your neck.
Place your hands on the back of your head on top of the two big muscles of your neck.
Slowly move upwards.
Then place of each hand one finger onto the top of your nose on your forehead.
And gently go up to the middle of your forehead and then move each finger out to the sides of your head.
Do that again.
Place a finger on each side above your nose,
The bridge of your nose,
Next to your eyelid.
Hold it there for a second.
Now pass it outwards just above your eyebrows.
One last time,
Up,
Not as far,
And each finger goes outwards just underneath the eyebrow.
Pulling your eye up just gently.
Now place your hands next to your body and let your head rest in your pillow.
Let's take a couple of deep breaths into the nose,
All the way into the belly and hold it there for a few seconds.
And out through the mouth.
And through the nose.
Hold.
And out through the mouth.
In.
Hold.
And out.
In.
Hold.
And out.
In.
And out.
Two more.
One more.
Gently keep on breathing.
You might get a little bit of woozy already.
Now we're gonna work from our top of our heads down to our toes.
Bring your consciousness to the top of your head.
Let it relax.
And down a little bit to the top of your forehead,
Circle around your head.
Let it relax.
Your forehead,
Don't fringe,
Let it relax.
Your eyebrows.
Let them loose.
Let it relax.
Your jaws.
Let it relax.
Gently,
Don't bite your feet together,
Let it all just relax.
Let it go.
Be aware of your tongue,
Don't press it hard against the top of your mouth.
Just let it relax.
Your mouth might be slightly,
Just slightly open a little bit.
Then the back of your neck,
All the way to the top of your,
The front of the beginning of your head.
Let that relax.
Let your head sink into the pillow.
Then your shoulders,
Relax them,
Let it loose and let them sink into the bed.
Your arms become heavy.
Your hands,
Relax,
Don't force it,
Don't.
.
.
No tension,
Just let it all go and let it sink into the ground.
Go to your chest and notice how it feels upward,
And then the air goes out,
Goes up and down,
Up and down,
Up and down,
Up and down.
Gently.
Then we go to the belly and your back sinks into the ground,
Becomes heavy.
Your hips,
Your legs,
Your knees,
Your calves,
Your feet.
All the way to the toes,
Relaxes and sinks down into the bed,
All becoming heavy.
Bring your conscious back to your chest and feel it filling and emptying the air.
Good,
Expand and release,
Expand and release,
Expand and release,
Up and down,
Up and down.
Like waves of the sea coming into your descent,
Who's in and out,
In and out,
In and out.
Your body is steady and grounded in your bed and heavy,
And your soul becomes detached,
It's ready to float away.
Your mind is empty,
So only the breathing,
The expanding and releasing of your chest,
And there you go.
Float away.
