This meditation is designed to help you ease into sleep or maybe just a short rest if that is what your body needs.
It will be your time to tune out.
The intention of this meditation is to relax the nervous system,
Calm the mind and promoting comfort and relaxation to your body and the mind.
The key is to come to this meditation with a sense of ease,
Of effortlessness.
There is nothing for you to do.
You are not required to try to sleep.
Just have a simple intention that is out of your hands now.
You can just give up being the doer and just relax.
Go along for the ride wherever that may take you.
Listen to the instructions with a soft gentle awareness.
Do not worry if you miss anything or if you notice you tune out.
This is all okay.
Before we begin,
If you have an eye mask handy,
You may like to wear this during the meditation to help you relax a little more.
Just do whatever you feel you need to do to get as comfy as you can.
Close your eyes and let us start taking a few deep breaths.
Inhale filling your lungs with air and exhale.
Again if you haven't closed your eyes already,
Please do so now giving your body the signal that it's time to rest.
Take another big breath in,
Noticing your shoulders rise a little and exhale,
Noticing your shoulders relax back down with the out breath.
Settle into your natural normal breath.
No need to change anything.
Your natural rhythm is just fine.
Inhale filling your lungs with air and takes a few deep breaths.
You you time to scan your body Starting your feet moving upwards.
We will do this together bring your awareness to your feet wiggle your toes a little and then relax them moving to your calf muscles your thighs your hips both of your legs Can you allow them to soften a little more?
Feeling heavy Notice your lower back.
Relax this area.
Moving up to your middle back.
Relax.
Let your entire back relax.
Observe your shoulders.
Can you soften them a little more with your next out breath?
Can you soften them a little more with your next out breath?
Move your awareness to your face.
Loose?
You you your jaw mouth yes yes and eyes yes yes you You're far ahead.
You're far ahead.
Up to the crown of your head.
You're far ahead.
If you noticed any tension along the way,
This is okay.
If parts of your body are starting to soften with your gentle awareness,
Welcome this too.
You're far ahead.
As our bodies soften and relax,
This tends to have an effect on our minds.
In the same way the body relaxes,
It creates a flow-on effect to the mind.
You're far ahead.
Just breathing in your natural rhythm.
This is your time,
Nothing to do.
Just allowing your body and mind to settle.
You're far ahead.
You're far ahead.
You're far ahead.
Perhaps you notice sounds around you,
Sounds of other passengers in the background.
If your mind drifts towards these sounds,
This is alright,
There is nothing to change about this moment.
You're far ahead.
You're far ahead.
You're far ahead.
I invite you to use your breath as a tool to relax.
Without changing anything,
Without changing the speed,
The depth,
Start to become aware of your natural inhale and exhale.
We will begin counting our breath,
Starting from 20,
Counting backwards.
Inhale 20.
Exhale 20.
Inhale 19.
Exhale 19.
And so on.
And so on.
And so on.
And so on.
And so on.
And so on.
And so on.
And so on.
And so on.
And so on.
And so on.
Continue in your own time.
If you lose count,
Don't be concerned.
Just begin counting again.
You can relax the county if you choose.
Your breath is powerful.
Simple tool to relax.
Available to us always.
Continue your relaxed attention on your anchor.
Your breath.
Allowing it to take you to a comfortable and peaceful place.
Allowing it to take you to a comfortable and peaceful place.
Allowing it to take you to a comfortable and peaceful place.
Allowing it to take you to a comfortable and peaceful place.
Allowing it to take you to a comfortable and peaceful place.
Allowing it to take you to a comfortable and peaceful place.
Thank yourself for giving yourself this moment of peace,
Relaxation and healing.
And may you rest soundly.
.
