This is a relaxing meditation to reduce stress and help you sleep.
Make your way to a comfortable position.
Take a moment to settle in.
You will do a muscle relaxation exercise to help you release any tension you may be holding.
Start by tensing all the muscles in your body,
Your legs,
Buttocks,
Stomach,
Arms,
Shoulders and face.
Squeeze really tight and hold.
And then release.
Relax and let all your tension melt away.
Leave the stresses of the day behind you.
Take a deep breath in,
Feeling your stomach rise.
Let out a big sigh as you exhale.
Another deep breath in and a big sigh out.
Open and lengthen your inhale and exhale.
Breathe in.
In,
Four,
Three,
Two,
One.
Breathe out.
In,
Four,
Three,
Two,
One.
And out.
In,
Four,
Three,
Two,
One.
And out.
In and out.
In and out.
And in and out.
In and out.
In and out.
And in and out.
Breathe in calm.
Breathe out stress.
Breathe in relaxation.
Breathe out tension.
Breathe in peace.
Breathe out worry.
Breathe in love.
Breathe out fear.
Bring your awareness to your body.
Notice any sensations you feel.
Notice on the top of your head.
How does it feel?
Is there any tightness?
As you breathe,
Relax on any tension you feel.
Slowly move down your face to your forehead.
Your eyebrows.
Relax this area.
Notice if you are clenching or holding tension in your jaw.
Release as you breathe.
Bring a slight smile to your lips.
Move your attention to the back of your head and your neck.
Notice what sensations you feel.
Relax your shoulders down your back.
And let any tension melt away.
Slowly scan down your back.
Let each muscle relax.
As you bring your awareness to them.
Bring your awareness to your chest area.
Do you notice any tightness here?
Breathe into it.
Releasing any tension as you exhale.
Move down to your stomach.
What sensations can you feel?
Let your awareness move to your arms.
Slowly scan down your arms.
To your hands.
And notice how they feel.
Shift your focus to your pelvis and hips.
What sensations do you feel here?
Move around to your buttocks.
Notice where you make contact with the surface below you.
Begin to scan down your legs.
Relaxing as you go.
Bring your focus to your knees.
And then down to your lower legs.
Move your attention to your feet and toes.
Try to relax every part of your body as you breathe.
Notice any remaining tension in your body.
Disconnect from any distracting thoughts.
Like the clouds in the sky.
Let your thoughts pass by without attaching to them.
Balls at please come please come It's normal for your mind to get distracted by plans,
Worries and things to do.
Let go of any anxious or stressful thoughts or plans for the future.
Thinking about this now is not going to help.
Imagine you are carrying around a bag of rocks with all your worries in it.
It is making your body tense,
Causing you to hold tension in your jaw,
Neck,
Shoulders and chest.
Now take this bag off and put it down.
Carrying these rocks around are not going to be of use to you.
Feel how light you are now with our system.
Breathe as you notice your body relax.
Relax your face,
Shoulders,
Chest and stomach.
Release all the tension in your body.
Breathe in and breathe out.
Breathe in and breathe out.
Breathe in and breathe out.
Notice how light your body is.
You may feel like you are floating.
Imagine you are floating in the warm sea.
Relax and let your mind drift off to sleep.
Let go of your worries.
Let go of your stresses.
Let go of any tension.
Everything is going to be okay.
Everything is going to work out.
You are safe.
You are grounded.
You are relaxed.
You are calm.
You are content.
You are at peace.
