Hello and welcome to this meditation for sleep.
My name is Nathalie and with this recording I will guide you so you can relax and prepare for a good night's sleep.
I will also guide you so you can fall asleep with a smile on your face and know that you can wake up excited for the day ahead.
In this moment make sure you are in a comfortable position.
Take your time to adjust your pillow,
Your bed sheets,
Your blanket.
You also want to fall asleep in a dark space so your brain has an opportunity to understand that it's time,
It's time to relax,
It's time to rest.
Maybe you want to put one hand onto your heart,
One hand onto your belly,
Whatever feels good.
Take a big breath in and let it go.
Take another breath in and exhale.
Inhale and exhale.
If you have not closed your eyes yet it's time to close them down.
Breathe in,
Breathe out.
Breathe in calm,
Breathe out all the worries.
Breathe in relaxation,
Breathe out all the worries.
I invite you to take a moment,
I invite you to tune in to gratitude.
What can you be grateful for?
Take a moment in that relaxed state to think about three things you can be grateful for.
Maybe about today,
Maybe in your life in general.
Take a moment to be thankful,
To be grateful.
Really feel it in your heart.
Allow the feeling to spread into your entire body and if you can smile from within it's even better.
Let the smile reach your face.
Together we're gonna start a very gentle practice of body scanning,
Bringing awareness now into your feet.
Maybe some gentle circles,
Gentle movements as you are in your bed.
Bringing awareness into your toes,
Bringing awareness into your heels and depending on the position you have right now in your bed you can even connect and curl like a ball and apply some gentle pressure on your feet.
Now bringing awareness into your ankles,
Right ankle,
Left ankle.
Not holding your breath,
Allowing yourself to sigh out and to yawn.
Now putting your focus onto your calves.
Can you relax your calves a little bit more?
An opportunity for you here to touch your knees,
Your knees.
Apply some gentle pressure onto your knees.
Now bringing awareness to your thighs and depending on your position sometimes a subtle shake can be beneficial.
Maybe you want to stretch a little bit more your legs,
Maybe you want to bend them in your bed.
How can you relax a little bit more?
Breathing in,
Breathing out.
Now focus your attention onto your hips,
Front part of your hips,
Your glutes.
Now bringing awareness to your tummy,
To your belly and if that feels right maybe you want to rub very gently this area with love and care.
Breathe in,
Breathe out.
Bringing awareness onto your chest now,
Connecting more with your heart and if that feels good caressing your own chest.
Now put your attention onto your throat.
Sometimes it might feel good to bring your hand to this area.
Now bring awareness to your shoulders,
Allowing yourself maybe to move,
To adapt your position in your bed.
Bringing awareness to your face.
How can you relax your jaw?
How can you relax your lips?
Relax your tongue,
Relax your eyes,
Your eyebrows,
Your whole face is relaxed.
Relaxing the top part of your head and on each exhale allow yourself to melt a little bit more into your mattress.
Breathing in,
Breathing out.
Now bringing awareness onto your back and on each exhale dropping the weight into the mattress a bit more,
Knowing that you are supported.
Now we travel down bringing awareness onto your lower back,
Bringing awareness onto the back of the legs,
Bringing your attention to your calves again,
Knowing that you are supported.
You are allowed to have a good night sleep and this beautiful sleep is necessary so you can have the best day tomorrow.
This beautiful night sleep is the opportunity for you to prepare for an amazing day tomorrow.
Tomorrow is a new day and you don't need to worry at all.
Tomorrow will be a beautiful day.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Drifting off to sleep with a smile on your face.
Have a beautiful night.
Have a beautiful night my friend.
