Welcome to your meditation for sleep.
Taking your time,
Find a comfortable position.
Shift and move all of the smallest parts of the body to ensure they are relaxed and fully supported.
Allowing your hands to rest where they're comfortable.
Softening the eyes.
Now begin to become aware of your breathing.
Focus on slowing down the rhythm of your breathing.
Your chest and abdomen will expand outward with each breath like a balloon gently filling with air.
Imagine your ribcage moving out to the sides when you inhale.
And then they move gently inward as you exhale.
Slowly take a deep breath in.
Pause for a moment.
And then exhale slowly.
Let the tension melt away as you relax more deeply with each and every breath.
Continue slowly breathing.
Gently breathing.
Slowly and gently with every breath.
Now bring your awareness and your attention to the top of your head.
Feel the passive relaxation beginning at the top of your scalp and slowly spreading downwards.
Even your ears are becoming relaxed and heavy.
Feel your eyebrows resting.
Gently resting downward.
Your forehead is becoming relaxed and smooth.
Allow your temples to relax.
Let your jaw soften and relax by allowing your mouth to be slightly open with your lips apart or gently touching.
Allow your tongue to relax.
Feel your throat relaxing.
Relax your cheeks,
Down the bridge of the nose.
Relax the lids of the eyes.
Feel your eyelids becoming very heavy and very relaxed.
More and more relaxed with each and every breath.
Continue this passive relaxation.
Enjoy the feeling of relaxation you are experiencing.
Now bring your attention to your neck.
Allow a feeling of relaxation to begin at the top of your neck and flow downward.
Feel the relaxation as your shoulders become relaxed and loose.
Let your shoulders gently sink downwards.
As they become relaxed,
They become heavy.
Very heavy and very relaxed.
Deeper and deeper.
Completely relaxed.
Feel your collarbones becoming relaxed as your shoulders move gently down and back.
Allow your chest to broaden slightly.
Allow all of the muscles in your shoulders to feel smooth and relaxed as the muscles give up their hold completely.
Continue this passive relaxation,
Enjoying the feeling of relaxation you are experiencing.
Notice your breathing once again.
See how regular it has become.
Continue to take those slow,
Smooth,
Deep breaths.
Breathe in the feeling of relaxation and breathe out any tension.
Your breathing allows you to become more and more relaxed.
Deeply relaxed.
Now bring your attention to your right arm.
Feel the relaxation flowing down from your right shoulder.
Allow the upper arm to relax.
Your elbow,
The lower arm,
The wrist,
Become completely relaxed.
Enjoy the feeling of relaxation as the muscles of your right arm give up their hold.
Feel the relaxation flowing into your hand.
Let all the tension drain out each fingertip and flow away.
Your relaxation spreads to your thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
Feel the relaxation flowing down your left arm.
Let the muscles of the left upper arm relax.
Relax your elbow,
Lower arm,
And wrist.
Feel the relaxation flowing down your left arm.
Continue this passive relaxation.
Enjoy the feeling of relaxation that you are experiencing.
Let the tension melt away.
Imagine the tension flowing right out your fingertips.
Allow your left hand to completely relax.
Relax your left thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
Both of your arms are now totally relaxed.
Allow them to be free and limp,
Pleasantly relaxed.
Simply enjoying the feeling of relaxation that you are experiencing.
Let the relaxation continue to flow,
Spreading easily down your body.
Allow the feeling of relaxation to continue to your chest and stomach.
Feel the relaxation there.
Coming deeper and deeper with each breath.
Now turn your attention to your upper back.
Feel the relaxation flow down your spine.
Let all of the muscles give up their hold.
Relax your upper back.
Relax the middle back.
Relax the lower back.
Allow your back to relax completely.
Feel the relaxation in your whole upper body.
Relax more deeply with each breath,
More and more relaxed.
Deeply relaxed and calm.
Let your hip muscles relax.
Relax all of the way from the buttocks down the back of the thighs.
Relax the muscles on the front of your thighs.
Feel the relaxation in your upper legs moving down towards your knees,
Down towards your calves and shins,
Your ankles,
And your feet.
Allowing all the muscles to relax and go down.
Allow any last bits of tension to flow right out the soles of your feet.
Feel the relaxation flowing through your body from the top of your head down to the soles of your feet.
Stay more and more relaxed with each breath.
Embrace and enjoy the feeling of total relaxation.
You are now as relaxed as you want to be.
Experience the feeling of deep relaxation.
Enjoy this feeling relaxed,
Calm,
And at peace.
Focus on the feeling of relaxation throughout your body.
Notice your breathing,
Your relaxed muscles,
Your calm mind.
Embrace this feeling as you can recreate this relaxed state whenever you wish.
Leave your body permission here to enjoy relaxing until it is time to awaken again.
