Welcome.
This meditation is designed to help you relax and sleep.
So go ahead and get ready.
Put your phone down.
Make yourself nice and comfortable in your bed.
Arrange the duvet.
Arrange the pillows underneath your head.
Wiggle the body until you feel comfortable.
Lying on your back.
Lying on your arms to rest alongside of the body.
Taking a deep breath in through the nose.
Now through the mouth.
Taking one more breath like that.
Deep inhale.
As you exhale allow your eyes to close.
Allow your body to release fully into the support underneath.
Start to become aware of your surroundings.
The silence of the space.
Or any sounds that you can hear from outside the window.
The sounds of the building.
The sounds of the room.
And even though your eyes are closed,
Give yourself a moment to acknowledge all the space around you.
Acknowledge your position within the space.
Your position in bed.
The support underneath your back.
The support underneath your head.
Your head.
And start to feel how your body begins to release and melt fully into that support.
For a moment here feel the physical weight of your body soaking down into your bed.
Almost as if you could melt fully.
Letting go of any effort.
Any tension.
Any resistance.
Feel the body welcoming the stillness.
Feel your breath slowing down.
Your inhale gently rising.
Each exhale bringing you closer into that sense of calm.
Observing how your inhale starts to merge into your exhale.
Creating that nice,
Peaceful rhythm.
Allowing you to let go of any tension.
Allowing all your stress and worry to melt away.
And slowly granting yourself permission to rest.
Your body becomes heavier.
The back of your shoulders let go completely into your bed.
Your elbows and wrists are soft.
Your shoulder blades connect into your bed.
Your glutes relaxed.
Your thighs soft.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your inhale gently rising.
Your exhale gently rising.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
Feel your breath slowing down.
Your whole body starts to relax and become free of any tension.
