This is Tammy Hildebrand with your 10 minute timeout and today's meditation we are going to get your body relaxed to prepare yourself to go to sleep.
So get in a comfortable position either you're laying in bed or on a couch or wherever you want to take a rest.
And get comfortable.
Maybe you'll have a blanket on top of you,
Maybe not.
Maybe your head is on a pillow or not.
But allow your body to be in a position of laying down and as comfortable as you can be.
Close your eyes and breathe.
Notice your normal breath.
Notice where the breath comes in your body and notice where the breath leaves your body.
Just notice.
Breathe in and breathe out.
Feel your body lay against the surface that you're on.
Allow the breath to take you deeper into that surface.
Start to make the inhale a little longer and the exhale a little longer.
Breathe in,
Breathe out.
When the mind starts to come in and tell a story or make a judgment,
Let it happen.
That's what the mind does.
Let the thoughts come and go.
Let them pass like a cloud and breathe.
Always come back to the breath.
Breathe in and breathe out.
Breathe in and breathe out.
On the next inhale at the top of the inhale,
You're going to squeeze every muscle in your body at a point that feels comfortable for you and then exhale it out.
Inhale,
Squeeze every part of your body,
Squeeze and let it out.
Do that again.
Inhale and squeeze every part of your body,
Squeeze and exhale.
And one more time.
Inhale and squeeze,
Squeeze,
Squeeze every muscle,
Squeeze and exhale.
And breathe.
Notice your body now.
Allow your body to become heavy.
Allow the breath with every inhale to bring relaxation into your body.
Imagine every inhale is bringing relaxation and every exhale is allowing you to sink deeper into your sleeping surface.
And breathe.
Notice the pause at the top of the inhale.
Notice the pause at the bottom of the exhale.
Breathe.
Every inhale brings deeper relaxation.
Every exhale you feel like you're sinking deeper into your sleeping surface.
Feeling a sense of calm in your body.
Feeling your muscles unwind.
Breathe.
Breathe.
Breathe in,
Breathe out.
Feel calm in your body.
Feel the tired in your body.
Allow the calm,
Allow the tired.
Bring the breath to this tired and allow it to become bigger.
Allow yourself to become more tired.
As the breath brings you deeper and deeper to a state of relaxation.
Breathe in and breathe out.
Breathe in and breathe out.
Make the inhales even longer.
Make the pause at the top of the inhale even longer.
Make the exhale even longer.
And the pause at the exhale even longer.
Breathe.
As we come to the end of this meditation,
Feel the calm in your body.
Feel the desire to sleep.
Breathe in,
Breathe out.
Breathe in and breathe out.
Peace be with you on this meditation.
Breathe in and breathe out.
Peace be with you on your journey.
