Welcome to this guided meditation for sleep.
It will help your body and mind relax,
Let go of the tension accumulated during the day and enjoy deep healing sleep.
Now it would be a wonderful idea to prepare your room for sleep and lie down on your back.
Make yourself comfortable and let these words guide you on the journey of relaxation.
Now turn your attention to your breath.
Inhale deeply and exhale slowly.
As you breathe out,
The muscles of your face soften and your entire body melts down from your head to your feet.
Your body becomes heavier and sinks deeper into the surface below you.
You give away to the gravity all the tension in your body,
All your emotions,
Thoughts,
Everything you experienced during the day.
For now you are surrendering any control.
With every breath you let go of something without even thinking what that is.
Breathe in,
Breathe out.
One letting go.
Breathe in and breathe out.
Two letting go.
Breathe in,
Breathe out.
Three letting go.
Let your exhalations gradually become longer.
Now you're switching from thinking to sensing.
Sense your right shoulder and let it relax.
Your right arm is relaxing from your shoulder to your elbow and down to your wrist.
Relax the center of your palm and all the fingers of the right hand one by one.
Feel your right arm from your shoulder to your fingertips.
Now sense your right hip.
From the hip joint your right leg is relaxing to your knee and down to your ankle.
Sense your right foot,
Your heel and every toe one by one.
Feel your entire right leg from your hip to your toes.
Now your left shoulder,
Sense it and let it relax.
Your left arm is relaxing to your elbow and down to your wrist.
Relax the center of your left palm and all the fingers one by one.
Keep your attention in your left arm from your shoulder to your fingertips.
Sense your left leg and watch it relax from the hip joint to your knee and down to your ankle.
Now your left foot.
Your left foot is relaxing from heel to toes.
Relax each and every toe.
Keep your attention in your left leg from your hip to your toes.
Now bring attention into your head.
Feel the space inside of your head,
Relaxing your brain.
Let your scalp relax.
Your forehead becomes smooth.
Soften the space in between your eyebrows.
Relax the muscles around your eyes and your eyelids.
Relax both cheeks,
Nose,
Nostrils.
Relax the muscles around your mouth,
Your upper and lower lip and the root of your tongue.
Use your jaws and let them unclench,
Watching your chin dropping softly.
Relax your throat and your neck from all the sides.
Relax your rib cage and the muscles in between your ribs.
Feel your heart beating.
Find in comfort in this sensation.
Soften your stomach.
Let your entire back soften.
Relax your pelvis and organs in the pelvis.
Now rest your attention on your entire body.
Feel the energy of your inner space.
Every breath takes you deeper into the silence and peace of your inner space.
You watch the limits of your body melting away.
Now you may set your positive intention to experience deep and healing sleep,
Sending this message to every cell in your body and the entire universe.
I am Divine,
Creative Energy.
My body heals and restores itself on all the levels during sleep.
In the morning,
I wake up energized and inspired to create my life and enjoy it.
Now take another deep,
Slow breath,
Slowly coming out of the meditation.
You may change your pose now.
May your rest be peaceful and healing.
Master Takashi Tsurub supplies education,
Probably cheering fans ensure you take aim
