Day 13: Relax & Let Go

Hello and welcome to the Suiting Sleep Series here on Inside Timer.

My name is Sarah and it's a pleasure to be here,

Ending the day together.

Creating space for our bodies and minds so that they can relax deeply allows us to recharge as well as digest everything that happened throughout the day.

In this meditation we will do just that.

Using the healing abilities of our breath,

We'll let go of the tension in the body which will help us to restore ease in our minds and hearts.

Please take a moment to get comfortable.

Lay down on your back and place an eye pillow or a folded t-shirt over your eyes.

Close your eyes and relax.

It's time to leave the day behind and rest.

We'll initiate our practice with three deep breaths to arrive and to ground ourselves.

We'll inhale through the nose and exhale through the mouth.

On your inhales,

Focus on gathering all your attention.

Bring it into your body and up between your eyebrows.

On your exhales,

Let go.

Starting with a deep full body inhale from your toes all the way up to the crown of your head.

Fill up your lungs and feel your body become lighter and more spacious.

Hold your breath at the top for a moment.

And on your exhale,

Let go.

Again,

Taking a full deep inhale through your nose,

From your toes all the way up to the crown of your head.

Expanding your body.

Hold your breath at the top for a moment.

On your exhale,

Let go and relax.

One more full deep inhale from your toes all the way up.

Expand your body.

And then hold your breath on the top for a moment.

On your exhale,

Let go.

Remind yourself that you're right here,

Right now.

Everything that happened until this moment is not important.

Everything that will happen after doesn't matter.

Focus on your connection with the present moment through your senses.

Listen with both ears,

Noticing all the sounds that you can hear.

The sound of my voice,

The sound of music.

Become aware of what you can smell through your nose,

The sense,

The flavor of the room that you're in.

Begin to notice the taste in your mouth.

Be aware of what you can see through your closed eyes.

The color black.

It's not black entirely as there are always shapes and colors.

Notice what you can feel through the surface of your skin.

The fabric of your clothing.

The temperature of the air.

The comfort of your bed.

Feel the ground beneath you.

Feel the gravity pull you down.

The gravity pulls you down,

But the ground doesn't let you fall through.

You feel held and you know that you're safe right now.

You can allow yourself to relax.

Together we will scan through the body,

Engaging different parts and then relaxing them with the exhale.

Just like the gravity pulls down everything you don't hold onto,

See if you can stop holding tension and simply release.

Allow the gravity to pull it down as you exhale.

Focus on your face.

Inhale to squeeze your face muscles as if you licked a lemon.

Squeeze everything together into a tiny squishy face.

Hold there for a moment and on your exhale let go.

Relax.

Softening the forehead,

The space between the eyebrows,

Relaxing the eyelids and your eyes.

Softening the cheeks and your jaw.

Softening your lips and a tongue in your mouth.

Your whole face is soft and relaxed.

Allow the softness to penetrate through the skin into your head,

Restoring ease in your mind as your mind relaxes.

Move your focus to your shoulders and as you inhale lift the shoulders up to your ears.

Hold them there for a moment,

Engaging the area off your neck and shoulders.

And on your exhale let go and relax.

Allow your neck to be soft.

Allow your shoulders to feel light.

Sometimes we feel like we carry the weight of the world on the shoulders but now it's time to put this burden down and relax.

Become aware off your arms,

Your right arm and your left arm.

Engage both of your arms,

Clenching your hands in two fists,

Perhaps slightly lifting both arms a couple of millimeters off your bed or the floor.

Engage the arms as you inhale,

Hold them there.

On your exhale let go and relax.

Allowing a sense of softness flash through your arms,

From the shoulders to the tips of your fingers.

Your arms and your hands are relaxed and at ease.

Bring your awareness to the front of your chest,

The area of your collar bones,

Your lungs,

Your heart.

Moving the awareness also below to the area off your belly.

On your inhale engage your abdominals,

Squeeze the muscles off your chest,

Hold for a brief moment and as you exhale relax and let go.

Your collar bones broaden,

Your chest opens,

You breathe with ease and softness.

Your heart begins to feel at ease.

When you allow the softness,

Penetrate through the skin,

Into your torso,

Relaxing all your organs.

Breathing your back body,

Your upper back,

Middle back,

Lower back.

Take an inhale and on your exhale let go and allow your back to relax.

Moving down into the pelvic region,

Notice your pelvis,

Your hips,

Your hip sockets.

As you inhale engage your pelvic floor,

Hold your breath for a moment and on your exhale let go and relax,

Allowing this area to be completely soft.

Become aware of your legs,

Notice your right thigh and your left thigh.

As you inhale engage both of your thighs,

Pull both knee caps upwards and hold for a moment.

On your exhale relax,

Sending the softness down your legs all the way towards your ankles and your feet.

Be aware of your feet and as you inhale squeeze your feet almost into little fists,

Engage them,

Hold it and on your exhale let go and relax,

Allowing your feet to be soft.

Let go to consciously relax.

Your whole body is relaxed and soft.

With each incoming exhale the connection you have with the floor or with the bed deepens and you feel as if your body was melting,

As if you were made of chocolate and was a warm sunny day.

You begin to melt into your bed or into the floor completely surrendering to the gravity,

Not holding anything,

Simply letting go as you exhale now.

Forced by nature.

You're breath has the ability to heal,

To help you let go and relax the physical body,

All the muscles,

Bones,

Joints.

It can also help you to relax yourself on a subtle levels,

Relaxing the mind and the heart.

Imagine your breath flushing out everything you don't need to carry with yourself,

Everything you can let go,

Anything that can burden you,

Anything that can feel heavy.

You let go of that right now as you exhale.

Allow your mind to be unconcerned,

Let go that your heart is at ease.

Everything that happened until now,

Everything that will happen after doesn't matter because and let go.

You're breath has the ability to heal,

To help you let go,

Anything that can burden you,

Anything that can burden you,

Anything that can feel heavy.

You're breath has the ability to heal,

To help you let go,

Anything that can burden you,

Anything that can feel heavy.

You're breath has the ability to heal,

To help you let go,

Anything that can burden you,

Anything that can feel heavy.

You're breath has the ability to heal,

To help you let go,

Anything that can burden you,

Anything that can feel heavy.

You're breath has the ability to heal,

To help you let go,

Anything that can burden you,

Anything that can feel heavy.

You're breath has the ability to heal,

To help you let go,

Anything that can burden you,

Anything that can feel heavy.

You're breath has the ability to heal,

To help you let go,

Anything that can burden you,

Anything that can feel heavy.

You're breath has the ability to heal,

To help you let go,

Anything that can burden you,

Anything that can feel heavy.