Begin by lying down comfortably in your bed or on the floor,
Allowing the body to soften onto the ground,
Onto the surface.
Let your hands rest gently at your sides or on your stomach,
Whichever one feels more comfortable for you,
And slowly allow the eyes to softly close.
Let's begin by bringing your attention to your breath,
Taking a deep breath in through your nose,
Filling up the lungs,
And slowly exhale through the mouth.
Let's do that again,
Breathing in deeply and breathing out slowly,
Letting go of the day,
Letting go of any tension.
Continue with this breath,
Allowing your breath to return to a natural rhythm,
Noticing the rise and the fall of your belly,
Noticing the rise and the fall of your chest,
Allowing yourself to just be in the space,
Nothing to do right now,
Nowhere to be,
Just resting here.
Now bring the attention to your body,
Beginning at the top crown of your head,
Gently scanning downwards towards the forehead,
The temples,
The eyebrows,
Coming into the cheeks,
The jaw,
The neck,
The shoulders.
Allow the facial muscles to soften.
Let your jaw unclench.
Now bring the awareness to your neck and shoulders.
Let the tension melt away from the ears.
With each breath,
Feel yourself sinking deeper in towards the ground beneath you,
Light,
Free.
Now bringing your attention slowly down the arms,
Past the upper arm,
Past the forearm,
All the way to your hands,
Your fingertips,
Allowing the arms to feel heavy and relaxed.
Now bring the awareness to your chest,
Noticing the rhythm of your breath,
Noticing the heartbeat,
The breathing as it synchronizes.
With each breath,
Releasing any stress you may still be holding onto,
Letting go,
Letting go,
Letting go.
Now bring the awareness to your stomach,
Allowing the belly to gently rise and fall with your breath.
No need to clench,
No need to hold,
Letting go of any tension.
Now feel your hips,
Your sit bones,
Resting on the bed or on the floor.
Allow the hips to be heavy,
Letting your legs soften and be still.
Now scanning down the body,
Relaxing your thighs,
Your knees,
Your calves,
Your ankles,
All the way down to your toes.
Relaxing the entire body,
The entire body is held safe and supported by the ground beneath you.
Bringing the focus gently back to your breath,
Breathing in and out through your nose,
Softening the eyelids,
Calming any thoughts you may have.
Allow yourself to feel lightness,
Stillness.
Continue with this deep,
Full round of breath.
Allowing yourself to float into rest,
Preparing yourself for a good night's rest.
We have come to the end of the meditation.
I thank you for joining today and I wish you a great night ahead.
