Welcome to Heal with Shai.
I hope all of you are doing good,
Doing well and I also hope all of you had a great day.
If not,
Today's episode is here to help you sleep better,
Peacefully and become at ease.
So first let's get you started.
Lie down on your bed or on a couch.
Just try to make yourself extremely comfortable.
Find a cozy place for you.
Keep your spine nice,
Straight but at ease.
Let your shoulders fall.
Open your palms.
You can keep it on your belly as well or you can place your palms upside,
Facing towards the ceiling beside you.
You can let your feet open up a bit.
Let your neck ease down completely on the couch or on the bed.
Close your eyes.
Keep breathing.
Nice and easy,
Normal breathing.
Inhale,
Exhale.
Inhale,
Exhale.
Just try to observe if there is tension anywhere around your body,
Especially around your neck,
Your shoulders,
Your back muscles,
Lower back.
If you're holding tension around these areas,
Just try to relax yourself and let go.
If you have a tight jaw,
Relax your jaw muscles.
Lighten up the face muscles.
Relax your tongue and place it gently in your mouth.
Just try to become as much comfortable as you can in this moment.
Now,
As you are breathing,
Normally inhale and exhale.
Just try to recollect everything that you have gone through today.
You might have had a great day.
You might not have a great day.
There must have been so many emotions running high,
Low throughout the day.
Some of you might have success in your work.
Some of you might still be struggling,
Still trying to find their way out.
Some of you might be grieving,
Suffering with some kind of pain.
You might be very happy,
Getting a good news.
There could have been so many instances throughout the day,
But whatever it has been,
Just remember that the day has come to an end and you have made it.
Especially if it has been a little tough for you.
You have almost made it.
You are done for the day.
So,
Try to relax in that thought.
Try to ease down a bit with that thought in your head.
That you're almost done.
The difficult part for the day is done.
Now,
It's time for you to just unwind,
Relax,
And fall asleep to feel better,
To be in harmony with your inner self tomorrow.
Now,
Start by taking in three deep breaths up to your belly.
Inhale,
Exhale through the mouth.
As you would blow out a candle,
Just exhale.
One more time,
Inhale,
Exhale from the mouth.
Inhale,
Exhale.
Now,
Observe the calm,
The peace,
The silence inside you.
Observe how quiet and slow down your inside is becoming.
Just try to be aware.
Being aware of your current situation,
Your mood,
Your energy,
Your feelings,
Everything is meditation.
Just being aware.
Observe how your body is becoming naturally light,
Easy,
And relaxed.
Letting go of any stress,
Worries,
Burden,
Anxiety,
Or any kind of worrying that could be carrying through the entire day.
Just let go.
Keep breathing naturally,
Nice and easy pace in your breathing.
Your breath is here to remind you that you are still here.
You can do good tomorrow.
Everything is good.
You are safe.
You are at peace.
Now,
Irrespective of how your day has been today,
Try to observe any tiny,
Minute incident throughout the day that might have made you feel happy or at peace or might have made you feel gratitude.
It could be anything.
Could be a face of a smiling child or you might have seen someone being compassionate towards someone else.
Today I woke up a little early in the morning and I got a chance to see the Sun rising and it was extremely beautiful.
That made me very happy and very grateful that I still live in a place where I can experience this beauty uninterrupted and felt the natural blessing around me.
Throughout the day we experience many highs and many lows but there are always tiny bits of experiences that do hold the capacity to make us feel at peace,
In love,
Or help us smile a bit making us feel better.
Try to observe what they could have been.
Try to remember what they were.
Keep breathing as you try to observe throughout the day.
Keep breathing in and out.
Nice and gentle.
It's very important for us to remember these tiny little incidents of joy and love,
Happiness.
It helps us create a sense,
A heart full of gratitude.
Among so many depressing or failing incidents that we come across day to day,
Such incidents help us remain positive,
Make us believe that tomorrow is going to be a much better day.
It also helps us shift our perspective that all is not dark,
All is not bad.
There is light at the end of the tunnel.
The day has been done.
You did your best.
Tomorrow is going to be a new day and the better you sleep,
The more relaxed you become,
The more you let go what is weighing you down,
The better harmonized you feel with the nature's flow of life,
And the better you will perform tomorrow when you rise and shine.
Take a deep breath into your belly.
Fill your chest,
Your abdomen with positive,
Beautiful,
Healing light.
And exhale from your mouth.
Exhale out anything that is still worrying you.
Just exhale,
Let it go,
Let it all go.
It's not here to be of any purpose to you.
Let it all go with every exhale.
Inhale into your belly and exhale from your mouth.
Inhale and exhale,
Exhale,
Exhale.
You can be here and try to calm yourselves,
Relax,
Observe,
Be aware.
Continue with your awareness and bedtime meditation.
Or you can stop this audio and I'll meet you next.
Till then,
Love and peace.
Namaste.
