Welcome to this meditation.
This meditation is intended to support you in unwinding after a long day and to help you fall asleep.
My name is Suzanne van der Goes and I will guide you during this meditation.
To start,
I would like to invite you to lie down as relaxed and comfortable as possible,
In your favorite sleeping position or any other position that feels comfortable for now.
If you like,
You can now tighten all your muscles and then release.
As a sign to your body that it is time to relax,
That you don't have to do anything anymore,
That it's time to rest.
All you have to do is listen to my voice and enjoy the soothing music.
Bring your attention to the breath.
You can take a few deeper breaths in and out,
And try to make the out-breath as long as possible,
Like a soothing sigh,
Letting go,
Releasing all the built-up tension of the day.
Just let it go,
And let the breath follow its own natural rhythm.
If you want,
You can put your hands on your belly and feel how the belly moves gently with the breath,
The slow rising and falling of your belly.
In rhythm with the breath,
You don't have to change anything,
Just let the breath follow its own rhythm.
Even if the breath feels a bit unsettled,
It will find its own way.
Trust the wisdom of your body,
Just let the breath flow like the waves of the ocean,
An endless,
Constant moving in that happens all by itself.
You don't have to do anything,
You can rest.
Now feel your face,
Your forehead,
Your eyes.
Can you soften the eyes?
My lids are heavy and soft.
Then gently fold close if you haven't already done so.
Let your cheeks relax a bit,
Your jaw.
If you feel tension,
Maybe you can allow a little bit of relaxation on the out-breath.
Just a little bit,
You don't need to do anything anymore,
Just rest.
Pay attention to your mouth and nose,
Maybe also allowing a bit of relaxation here.
Move your awareness to your throat and your neck,
Shoulders.
Perhaps you can imagine that your shoulders sink a little bit deeper into your mattress.
Releasing all the tension of the day,
Becoming more safe and peaceful.
You can also let your awareness go through the arms,
Feel your hands,
Fingers.
Release all muscle tension,
You don't have to do anything anymore,
Just lie down and rest.
You can use the breath to bring some peace and calm to those places where you feel tension.
Comfortable and relaxed,
You are safe and peaceful.
Allow your attention to move to your upper body,
Your chest,
Your belly.
Can you feel the gentle movement of the breath in your belly?
Gentle rise and fall of your hands around your belly?
You can feel the calmness of your stomach,
Feels restless inside?
Find some relaxation,
Feel the movement of the breath,
Gently in and out,
Over and over again.
Feel the waves of the ocean,
An endless movement.
And feel your back,
Are you soft in the back?
Release tension as best as you can,
Don't let the force of your body become softer,
Heavier and sink deeper into your mattress.
Don't try too hard,
Just let it go as best as you can.
Or saying without extra effort,
Go as best as you can,
Just let everything be as it is.
You are comfortable and relaxed,
You are safe and peaceful.
Just feel how good it is to lie here and breathe calmly.
You are safe and comfortable,
Enjoy the stillness of your body.
Even if you are not sleeping,
Your body is resting.
This is a wonderful way to take good care of your body.
Comfortable and relaxed,
You are safe and peaceful.
Now bring the attention to your hips,
Pelvic area.
Notice how this area feels.
You can also allow some relaxation here,
Let some of the tension flow away.
Follow your attention going down through your legs,
All the way to your feet.
Let your legs and feet feel,
Your feet warm and comfortable.
Your feet relax,
Your body is getting heavier and more relaxed.
Comfortable,
Let your body be supported by the mattress you are lying on.
You can rest,
You can safely drift away,
Fall asleep and dream.
