Hello,
My name is Eva,
And I'm so happy to be here with you at bedtime.
Are you ready for bed?
Great.
Lie down in your most comfortable sleeping position.
And take your time.
Make any adjustments that you want now,
And also later in this meditation.
When you have found your position for now,
Try to stay as still as you can.
But don't force it.
If you are uncomfortable,
You can move at any time you want.
And then when you're ready,
Close your eyes.
Make sure you are not squeezing the eyes.
Let the skin around the eyes and the eyes feel soft.
If you are not sure how to do this,
Don't worry about it.
Let's take a deep breath in,
And out.
On the next inhale,
But please wait for me to tell you when,
And keep breathing normally until then.
On that next inhale,
Try to tense all your muscles.
Make fists,
Point your toes,
Squeeze your buttocks,
Your legs and your arms.
And then when you exhale,
You let it all go.
You drop everything down onto your mattress,
Almost melting into it.
Are you ready?
Big inhale,
Squeezing all your muscles,
Your legs,
Your arms,
Make a fist.
Exhale release,
And sink into your bed.
Again big inhale through the nose,
Squeezing,
Making your face small,
Small mouth,
The eyes,
Wrinkling your nose,
Your cheeks.
Exhale,
Releasing everything down.
And last time,
Inhale,
Squeezing everything,
Making yourself small and hard.
Release,
Exhale,
Make yourself soft,
Sink into your mattress.
And then return to normal breathing,
And check if you want to make any changes in how you are lying down.
And let's take a moment to think about your day.
What comes to mind first?
Is it something you did,
Or a person you saw?
Something that happened,
Or a strong emotion?
Now whatever happened today,
And however it made you feel,
Create some space for it.
Just let it be with you.
Even if someone told you not to be angry,
Or so excited all the time,
Or not to feel sad,
Just know that it's okay.
You probably had a good reason to feel the way you did.
There is no right and wrong,
Feelings just are.
Take a moment longer to just stay with that feeling,
And then take a breath in together,
And on the exhale blow out that feeling gently,
Waving it goodbye,
Letting it go for now.
So you can have a good night's rest.
If the feeling is back again tomorrow,
Don't worry about it.
Your feelings are part of you,
And they are helpful and beautiful.
Thank you for joining me for this meditation,
And thank you for being who you are.
Good night,
Sleep well.
