Welcome to this bedtime meditation for a grounded body and a floating mind.
I'm Sarasinna Croce and I'll be your guide today.
Go ahead and find a comfortable position in your bed,
Preferably lying on your back or otherwise on your side.
Close your eyes now and take a deep breath in and slowly exhale.
Allow yourself to fully settle into your space.
And now bring awareness to your body,
Just feeling the temperature of the air on your skin,
The clothes that are touching your body,
The surface beneath you that's supporting you.
And bringing your awareness now to gravity,
The external force all around you,
Connecting you to this world.
And surrender to this force,
Grounded and supported.
And now bring your awareness to your breath,
Breathing in and breathing out,
In and out.
And now inhale deeply and silently repeat,
Nobody needs me right now.
And as you exhale slowly,
Letting this thought bring you peace and relaxation.
Inhale deeply and silently repeat,
I don't have to do anything.
And exhale slowly,
Releasing any lingering thoughts or to-do lists from your mind.
Inhale deeply,
Filling your lungs with air.
And exhale slowly,
Feeling your body relax more with each breath.
Repeat this for a few cycles,
Allowing your breath to become steady and calm.
And now starting from your toes,
Let's gently tense each muscle group for a few seconds and then release.
So inhale,
Tense your toes.
And exhale,
Relax and let go.
Now inhale and tense your legs.
And exhale,
Let it go.
Inhale,
Tighten your belly.
And exhale,
Relax and let it go.
Now your arms and hands,
Close and tighten your fists and inhale.
And exhale,
Open your hands slowly and let it all go.
And finally your face,
Press your lips together as you inhale.
And exhale,
Let it all go.
Relax your muscles of your face.
And now inhale and tense all the muscles in your body.
And exhale,
Completely surrender and let it go.
And now just feel into your body.
Feel how your muscles are more relaxed.
And now bring your attention to your mind.
And imagine your mind as a light,
Floating,
Hot air balloon.
Notice it rising gently,
Free from any burdens and worries.
Your body is grounded,
Relaxed,
Here and now on this bed and your mind is free to rise and float away until you need it again tomorrow.
Inhale deeply and silently repeat,
My body is grounded and my mind is free.
Inhale slowly and feeling your mind rise and float effortlessly.
Allow yourself to bask in the sensation of a grounded body and a floating mind.
Inhale deeply and silently repeat,
I am at peace.
Exhale slowly,
Sinking deeper into relaxation.
Take one last deep breath in,
Feeling calm and centered.
And as you exhale,
Let go of any remaining tension.
And now bring your awareness back to your breath and just allow your body to breathe for you,
With no effort whatsoever and let your mind keep floating until you need it again tomorrow.
