Welcome to this deep muscle relaxation meditation.
Before beginning this meditation,
Make sure you are lying in bed with the duvet over you.
This is designed to help you just before you drift off.
Make sure you are comfortable where you can fully relax and let go.
I'd like to begin by taking a deep breath in and out,
Letting go of any tension that you may be holding onto in your body.
As you listen to my voice,
Allow yourself to sink into a state of deep relaxation.
Now lets begin by bringing our awareness to our head and face.
Allow the muscles in your forehead to relax,
Feeling any tension release.
Allow your eyebrows to soften.
Allow your eyelids to become heavy,
Feeling the muscles around your eyes relax.
Allow your cheeks to soften,
Letting go of any tension that may have been there.
Allow your jaw to become slack,
Letting go of any tightness or clenching.
Sit here for a moment,
Feeling this area as it is now more relaxed.
Now bring your awareness to your neck and shoulders.
Allow your neck to loosen and release any tension that may have been there.
Scan your shoulders and allow them to become heavy,
Softening the muscles in your shoulders and upper back.
Once again sit for a moment,
Focusing on your neck and shoulders and how they feel so much more relaxed.
Moving down to your arms and hands.
Focus on your upper arms and allow them to become heavy,
Feeling the weight of gravity pulling them down.
Allow your forearms and wrists to let go of any tightness,
Feeling a sense of relaxation.
Finally allow your hands to let go of any tension they may have been holding,
Feeling completely relaxed.
Once again,
Sit in this moment for a while as you recognise this new found relaxation in this part of your body.
Bring your awareness now to your chest and torso.
Allow your chest to rise and fall with each breath,
Feeling a sense of calm and serenity.
Allow your stomach to soften,
Letting go of any tension.
Release any tightness you may be holding onto in your back at the same time.
Feel the support of the surface beneath you.
Let go of any tension in your hips and feel them become heavy.
Once again focus on how this area of your body is so much more relaxed.
Now bring your awareness to your legs and feet.
Allow your thighs to relax,
Letting go of any tightness.
Bring your attention to your knees and release any tension that may be held there.
Allow your calves to become heavy,
Feeling the muscles soften and release.
Finally bring your awareness to your feet and allow them to become soft and relaxed.
Once again take time to notice how your entire lower body is completely relaxed in this moment,
Ready for you to fall into blissful sleep.
You take a deep breath in and you feel a sense of peace and tranquility spreading throughout your entire body.
As you exhale allow any remaining tension to release and let go.
Allow yourself to fully surrender to this state of deep relaxation,
Feeling your body become light and at ease.
As we come to the end of this deep muscle relaxation meditation that's preparing you for blissful sleep,
Allow yourself to stay in this state of relaxation for as long as you need until you slowly drift and absorb this sense of calm and tranquility.
Allow it to make you feel safe and secure,
Have a wonderful night's sleep.
