10 Minutes Bedtime Meditation

This ten minutes meditation can be used to help you enter a state of deep relaxation before going to bed.

Please consult your physician before joining this practice. By participating in this activity you acknowledge that yoga is a physical and psychological discipline that requires a certain amount of mental concentration and physical strength and endurance. You agree to work according to your own limitations and take full responsibility for your own safety and well-being. Listen to your body

Transcript

Lie down in a comfortable position Take a big inhale Make any adjustments that will make you 5% more comfortable Close your eyes and start to breathe in through the nose and exhale through the nose Making each exhale longer than the inhale Breathe in,

Breathe out and relax One more time,

Breathe in and breathe out Allow your body to sink into the bed Allow the bed to support you Let go of the stories,

The right or wrong Just empty your mind Thoughts may arise,

Let them come and release them Let them go by Now is the time to completely rest Allow your body to rest,

To rest Keep breathing in and out through the nose Making each exhale longer than the inhale Skin your body from the top of the head all the way to the toe Notice if there are still any tension Take your breath there With each exhale,

Release the tension This is the time to rest And you don't need to bear anything Not even your body weight Give yourself away to the earth,

To the motherland She will carry you all the way through your sleep She will cradle you,

Carry you So just surrender yourself to the earth Feelings and emotions may arise Give them also to the earth She will take care of all this right now All that is required of you is to rest To enjoy the tranquility of the night The quietness of the mind Embrace yourself in the gentle care of the midnight air Allow yourself to become a baby that has no thoughts,

No limitation With just unconditional love and joy inside you Feeling the unconditional love and joy all around you Cradling you,

Loving you,

Whispering to you In deep joy and peace You allow the body