Welcome to this evening meditation.
This meditation will help you ease into sleep.
We will start with focusing on your breathing as you slowly drift into your sleep.
Let's begin with finding a comfortable position and slowly breathe in and out.
Breathe in through your nose and breathe out through your mouth.
First tense all your muscles and then release.
This is a signal to your body to relax.
Take a deep breath all into your belly.
Expand your belly and with an exhale let go.
Breathe in,
Breathe out.
Allow yourself to relax all your muscles in your face,
Your feet,
Your hands.
Feel it more and more relax.
Let go of your thoughts like clouds passing by.
Just let them go.
Don't try to grab them or hold on to them.
Visualize your thoughts being clouds and you decide to let them just go by while you watch the beautiful sky.
Take your next breath and imagine that your breath is traveling to the back of your spine.
Let go,
Breathe out.
Breathe in deep into your body and breathe out.
Feel your shoulders drop,
Feel your face relax more and more.
The tension you are holding will slowly go away.
You are relaxed and at peace.
You are safe.
Take your next breath,
Feel that relaxation going down to your fingertips and let go of yourself relax more and more.
Notice your breathing becoming a bit slower and your body becomes more and more relaxed.
With your next breath,
Feel that relaxation going down to your toes.
Let go and feel yourself relax.
See if you can feel the relaxation as a melting sensation.
Feeling it all in your body.
Going deeper,
Deeper into relaxation.
You are safe.
You are home.
Breathe into oxygen,
Get into your body and heal your body.
Breathe in,
Breathe out.
Slowly you fall more and more in a state of relaxation.
Breathe in,
Breathe out and slowly you drift into sleep.
Have a good night.
