Hello,
This is Petrina and thank you for joining me for this goodnight meditation.
Let's get comfortable.
Maybe you're lying in bed,
Maybe you're laying on a cushion,
Maybe you're winding down at any place that feels comfortable for you.
Take a few moments here and see if you can get yourself about 5% more comfortable.
And when you're ready,
Take a deep breath in through your nose,
Hold at the top for just a moment,
And exhale out of your wide open mouth.
One more time,
In through your nose,
Hold it at the top,
And exhale,
Empty everything out of your wide open mouth.
One more time,
Deep breath in,
Feel the air,
Feel the belly,
Draw the air up through the ribcage,
Through the top of the chest,
Hold it at the top for just a moment,
And this time seal your lips and exhale through your nose,
Empty,
Empty,
Empty.
That is your Ujjayi breath,
Also known as the victorious breath.
It is always accessible to you.
Use it to send a message to your nervous system that all is well,
That you are safe,
You are at peace,
You are at ease.
Let's take a few moments here and dive deep into a body scan.
Take all of your awareness to the top of your head,
Feel your scalp,
Gently move your awareness to your forehead,
See if you can relax all of the little muscles,
The tiny little muscles in your forehead,
Maybe a gentle smile,
Soften your eyes and take your awareness to the eyes,
Gently move it down to the cheekbones,
Soften the cheeks,
Soften the jaws,
Take your awareness to your mouth,
The inside of your mouth,
And then gently move it down to your throat,
Move your awareness to the center of your chest,
Feel your heart beating inside your chest,
Feel yourself being breathed,
Notice your body getting more and more relaxed,
Take your awareness down to your belly,
Notice the natural ebb and flow of your breath,
And then gently move your awareness to your right leg,
Move down to the back of the leg,
And then notice the toes on your right leg,
Move all of your awareness into your right big toe,
Second toe,
Third toe,
Fourth toe,
And pinky toe,
Relax the entire right leg,
And then gently move your awareness onto the left leg,
Back of the left leg,
Front of the left leg,
Back of the knee,
Front of the knee,
Move all your awareness down,
Notice your toes,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And pinky toe,
Relax the left leg,
Feel the entire body soften into whatever surface is keeping you safe and comfortable,
And now take another deep breath in through your nose,
Hold it at the top,
And exhale out of your wide open mouth,
Empty all the air from your lungs,
One more time in through your nose,
Exhale empty,
Empty,
Empty,
One more time,
Big breath in through your nose,
Hold it at the top,
Seal your lips,
And empty the air back out of your nose,
Feel your body feeling even more relaxed,
Feeling peaceful,
Feeling at ease,
Feeling safe,
Notice the calmness that is radiating through your body,
And see if you can lock the calm feeling into your subconscious,
Reminding yourself that you are able to come to this place at any point,
And find safety,
And find ease,
And find love for you,
Love for others,
As you get ready to go into a deep sleep,
I hope you have amazing dreams,
I hope you wake up feeling rested,
And recharged,
And ready to face the day with an open heart,
And an open mind,
I hope you will join me for more meditation,
And I hope you have beautiful dreams,
From my heart to yours,
With so much love,
Good night,
And sweet dreams,
Namaste.
