Good evening and welcome to this meditation.
This meditation will be a guided meditation to relax your body,
Calm the mind and settle down.
So your body and your mind is ready for a good night's sleep.
Lay down in the most comfortable position for you,
Slowly starting to close your eyes.
Bringing a hand on your heart and one on your belly,
Slowly starting to connect with your breath.
Breathing in softly and gently,
Releasing your breath.
Slowly breathing in and gently breathing out.
Extending your breath,
The length of your inhalation,
The length of your exhalation.
Slowing down,
Calming down,
Relaxing even more.
Now coming back to your natural breath.
Becoming aware of your natural breathing pattern.
Just paying attention to how your breath is flowing in and how it's flowing out.
Through your nose,
Into your chest and your belly and releasing.
Feels if your body is becoming heavier,
Sinking deeper into the surface underneath you.
Deeper and deeper,
Becoming heavier,
Letting go.
Letting go of any tension in your body,
Any thoughts you hang on to,
Let them go.
Connect to your breath.
Letting go of any to-do list,
Anything you feel like you have to do.
Let it all go.
This is your time to relax,
To wind down for a good night's sleep.
Connect to your breath and bring your awareness to your feet.
Feel the heaviness of your feet on the surface underneath you.
Relaxing them more,
Falling deeper.
Bring your awareness to your ankles,
To your calves.
Relaxing them more,
Sinking deeper.
To your knees,
Your thighs,
Let them become heavier.
Release.
Feel the weight of your hips on the surface underneath you.
Feel them soften,
Relaxing more.
Feel your attention go to your lower back.
Let it drop deeper to your middle back,
Sinking deeper,
Letting go.
Even more into your shoulders and your upper back,
Releasing any tension,
Sinking deeper,
Letting go.
Feel the weight of your arms,
Let them drop deeper,
Becoming heavier.
The weight of your hands,
Let them sink deeper,
Letting go and relax.
Bring your awareness to your neck,
To the back of your head,
Becoming softer and sinking deeper.
Feeling your whole body feel heavy and totally relaxed.
Feeling the lightness of your face,
Your eyebrows,
Softening,
Your jaw dropping,
Releasing the tension.
Feel the lightness around your heart and your belly,
Bringing softness,
Calm and relaxation.
So you can totally relax,
Totally let go,
Fully calm down.
Let your whole body be completely relaxed.
Bring your awareness to your breath,
Bring one deep breath in and sigh it all out.
Bring your awareness to your breath,
Connecting to your natural breath,
Breathing in and breathing out.
You can connect to your breath a bit longer if you wish to.
Feeling completely relaxed and completely calmed down,
Ready for a good night's sleep.
Thank you for listening to this meditation.
I wish you the best night's sleep.
Namaste.
