The objective of this meditation is for you to be able to rest,
Relax and have a tranquil night.
The day has ended.
It's time to detach from everything that has passed.
It's time to break free.
Place yourself in the most comfortable position possible.
If you wish,
Lie down comfortably.
Gently close your eyes and take three slow and deep breaths in and out.
Your body readily begins to feel calmer and more relaxed.
Now that the day is ending,
It's time to observe your body,
Starting from the top of the head and notice any sensation that may be present.
If you feel any tension in this area,
Try to relax.
Bring your attention down to your forehead,
Seeking to soften the muscles of your forehead.
Feel your forehead smooth and relaxed.
Now,
Relax your eyes.
Let your eyes rest deeply.
Bring your attention to your nose.
Feel the air entering and leaving through your nostrils.
Observe the natural rhythm of your breathing without trying to control it.
Relax your jaw,
Bringing softness and relaxation to that area.
Soften your lips.
Let your tongue rest gently inside your mouth without any tension.
Bring your attention to your ears.
Notice any sounds around you without clinging to them.
Simply let the sounds come and go like waves.
Relax any tension around your ears.
Bring your awareness down to your neck.
Feel the support of the surface where you are lying or sitting.
Relax the muscles of your neck,
Allowing any stiffness to dissolve.
Center your attention on your shoulders.
Let your shoulders drop,
Releasing any weight or tension you might be carrying.
Feel your shoulders light and relaxed.
Center your awareness on your arms.
Feel the weight of your arms.
Relax the muscles of your arms from your shoulders to your elbows and wrists.
Bring your attention to your hands.
Relax your fingers one by one.
Feel your hands completely relaxed.
Bring your awareness to your chest.
Feel the gentle movement of your breath in this area.
With each inhale,
Your chest rises slightly,
And with each exhale,
It lowers.
Relax any tension in your chest.
Bring your attention down to your abdomen.
Feel the gentle rise and fall with each breath.
Let your abdomen become light and relaxed.
Move your awareness to your back.
Feel the contact of your back with the supporting surface.
Relax the muscles of your back from the upper part to the lower part.
Bring your attention to your hips.
Feel the weight of your body resting in this area.
Relax the muscles of your hips.
Bring your awareness down to your thighs.
Feel the weight of your thighs.
Relax the muscles of your thighs,
Allowing any tension to release.
Bring your attention to your knees.
Feel the articulation of your knees.
Relax any tension around your knees.
Move your awareness to your legs.
Feel the weight of your legs.
Relax the muscles of your legs from your knees to your ankles.
Bring your attention to your ankles.
Feel the articulation of your ankles.
Relax any tension in this area.
Bring your awareness down to your feet.
Relax your heels and your soles.
Finally,
Bring your attention to your toes.
Relax each toe one by one.
Feel your feet completely relaxed.
Now,
Feel your entire body relaxed from the tips of your toes to the top of your head.
Allow yourself this moment of peace and quiet.
If your mind wanders,
Gently bring your attention back to the sensation of relaxation in your body.
The meditation has come to an end,
But your relaxation can continue for as long as you need.
