Good evening and welcome to your bedtime meditation.
Allow these moments to just gently get yourself ready for bed,
Snuggling underneath the covers,
Allowing yourself to gently sink into your bed.
Taking a Shavasana position,
Laying flat in your bed,
Feet hip distance apart,
Palms turned to the ceiling underneath the covers,
And allow your eyes to gently close.
Take a deep breath in here,
Filling up your entire being with breath,
Hold it at the top,
And on the exhale,
Let the body melt even deeper into the bed.
Let's take one more like this,
Deep,
Deep,
Deep,
Inhale through the nose,
Filling up the lungs,
The chest,
The whole container of your body,
Holding your breath at the top for a few seconds,
And then slowly let everything just release back out,
All the tension of the day,
Just relax,
Let everything go that's been weighing you down,
Allow the mind just to start to gently empty.
And from this space,
Just notice the relationship of your body to this exact moment,
No need to judge,
No need to make anything right or wrong,
Just notice how the body feels now that you have pressed pause,
And you're honoring the space for you to rest.
Take your awareness to the top of the head,
The top of the crown,
And just sense the hair or your head on the pillow,
Notice the texture or the quality of the sounds in your room.
And slowly let's draw your attention over the forehead and into the third eye center,
The space between your two eyebrows,
Your portal to your inner universe.
Allow this space across your eyebrows to soften,
To surrender,
To melt into the body.
Let your eyes become soft with the eyes closed,
Let them almost feel weightless underneath the eyelids,
Taking your attention to the cheekbones and allowing a softness to melt over the face.
Let the mouth slightly ajar open as you release any tension in the jaw,
Maybe the tongue floats to the roof of the mouth.
Now slowly let's draw your attention down through the back of the spine,
The back of the neck resting on the pillow as it meets the top of your shoulders.
Let the left shoulder relax,
The left arm relax,
The left forearm relax,
The left thumb,
The first finger,
The second finger,
The third finger,
The fourth finger,
And the fifth finger.
The whole arm relaxes.
The right shoulder blade,
The right upper arm,
The right lower arm,
The right thumb,
The first finger,
The second finger,
The third finger,
The fourth finger.
Let the whole arm feel heavy into the bed.
Now draw your awareness into your heart.
Take a deep breath in through the heart and exhale any heaviness or sadness,
Moving your awareness down into the stomach and allowing this moment to release any tension in the stomach.
Slowly traveling down to the left hip,
Relax the left hip,
The left leg,
The left knee,
The left leg,
The big toe,
The second toe,
The third toe,
The fourth toe,
The whole foot relaxes.
Your right hip feels heavier.
The right thigh,
The right knee,
The right shin,
The whole right leg feels heavy into the bed.
The right ankle,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe,
The whole foot relaxes.
Feel the whole body together.
The left side of your body and the right side of your body in equilibrium.
Your body is ready to rest.
It's in a safe,
Warm space.
You are safe.
Everything in this moment is okay.
You are okay.
Now let your body drift.
Let your mind float off into the clouds.
Nothing to do but float.
Floating softly,
Gently,
Slowly.
Off to sleep.
Namaste.
