Hello,
I'm Carter,
And welcome to your 5 minute bedtime relaxation meditation.
Find a comfortable position,
Either sitting or lying down.
Allow your body to settle and feel supported by the surface beneath you.
When you're ready,
Gently close your eyes.
Take a deep breath in,
And a long,
Soft breath out.
Let go of the day and allow yourself to begin unwinding.
Start with a deep breath in,
And as you exhale,
Feel your body soften.
Bring your awareness to your face.
Relax your forehead,
Your jaw,
And your cheeks.
Allow your shoulders to drop away from your ears,
Releasing any tension held there.
Move your focus down your arms,
Feeling your arms become soft and heavy.
Relax your hands,
Letting your fingers rest.
Now bring awareness to your chest and belly.
Allow your breath to flow naturally.
With each exhale,
Let go of any tightness.
Finally,
Bring your awareness to your legs,
Relaxing your thighs,
Knees,
Calves,
And feet.
Feel the weight of your body gently melting into the surface beneath you.
Shift your focus to your breath.
Notice the gentle rise and fall of your body as you breathe.
As you inhale,
Imagine calm and peace flowing into your body.
As you exhale,
Let go of any lingering stress or thoughts from the day.
Silently repeat to yourself with each breath,
Inhale,
I am calm.
Exhale,
I am relaxed.
Allow your breath to flow effortlessly,
Feeling each inhale and exhale guide you deeper into relaxation.
As we close this practice,
Remind yourself that it is time to rest.
Let go of the day behind you.
Trust that you can fully relax,
Knowing you are safe,
Supported,
And at ease.
Take one more deep breath in,
And a long,
Soft exhale.
When you're ready,
Allow yourself to drift into deep,
Restful sleep.
Thank you for joining me in this bedtime relaxation meditation.
Sweet dreams,
And may you wake up feeling refreshed and restored.
