Welcome to Inspired Action's Nighttime Meditation.
This meditation is a great one to do before going to bed.
It's going to help you to reduce your stress levels.
And to feel more relaxed.
Going to be working with breathing exercises?
And also helping muscles to relax and releasing any tension that you might be holding in your body and in your mind.
Make sure that you are somewhere comfortable.
You could be laying down in your bed.
Or sitting on a comfortable couch.
We're going to begin our meditation by bringing our awareness to our breath.
This is called conscious breathing.
So if you could breathe through the nose only.
This is going to help us activate the parasympathetic nervous system.
Which is the part of the nervous system that helps us to rest and digest.
This will help us to reduce our stress levels further.
By breathing through the nose only.
So we're going to start with slow,
Deep breathing.
Let's inhale through the nose for five.
Three.
True.
Exhale through the nose for 5,
4,
3,
2,
1.
Three.
True.
Just start to notice the sensation of the breath.
Feel the air traveling down your nostrils as you inhale.
Feel your lungs expand.
Take that breath right down into the belly before you begin to slowly exhale.
As you exhale,
Notice how the belly starts to soften.
And feel the warm air gently releasing from the nostrils.
Inhaling for five.
4 3 True.
Exhaling for five.
4.
Three.
Two,
One.
Keep going at your own pace.
Slow,
Deep breaths through the nose only.
Activating the part of the nervous system that is going to help you relax.
If you do notice any thoughts popping into your mind.
We're going to use a technique to help us detach from these thoughts.
Every time you notice a thought.
Imagine it as a leaf.
Slowly floating down a stream.
This helps us to become the observer of our thoughts,
Rather than being completely attached to the thought.
Just acknowledge the thoughts and then let them float on by,
Slowly down the stream.
Continue to relax with your deep breathing.
In through the nose and out through the nose.
We are now going to bring our awareness to our body.
You're going to notice whether we are holding tension anywhere.
Starting from the top of your head.
Start to scan your face.
Pay attention to the muscles of the face.
The muscles of the jaw.
Are you clenching your teeth?
To start to relax through your whole face.
With the eyebrows,
Through the mouth.
And keep going with your slow,
Deep breaths.
We're going to slowly make our way down the body now.
Start to bring your focus to your neck.
How is the neck feeling?
Is it tight?
Start to relax the muscles,
Release the tension.
We are now going to bring a deep sense of relaxation down through the whole body now.
We're going to start with our left arm.
Using our breath.
We're going to be tensing the muscle as we inhale,
And then as we exhale,
We're going to relax the muscle.
Starting at the top part of your left arm,
So up where the bicep is.
As we inhale,
Tense up the top part of your arm,
Breathing in for five counts.
And then slowly exhaling for five counts,
Releasing the arm and softening the area.
We are now moving down to the left forearm and hand.
As you inhale for five counts,
Clench your left fist.
Tightly.
Exhale for five counts and release your left fist.
Feel a sense of relaxation spreading down through the left arm.
Feel it becoming heavier.
Moving across to the right arm now.
Starting with the top of the arm.
Start to tense up the top part of the arm,
Breathing in for five counts.
And as we exhale for five counts,
Release the arm and soften through the area.
We are now moving down to the right forearm and hand.
As you inhale for five counts,
Clench your fists.
And exhale for five counts,
Releasing your fist and softening through your right arm.
Both arms are now feeling nice and relaxed and heavy.
We're going to make our way down to our abdomen.
Going to be tensing our stomach muscles in our next inhalation.
Breathe in,
Tense up your tummy.
And then exhale slowly for five counts,
Releasing and softening the belly.
Allow that feeling of heaviness to spread through the torso.
We are now moving down to our hips and our pelvis.
On our next in-breath,
We are going to squeeze the butt really tightly.
Big inhale and squeeze your glutes.
Take a deep exhale and release the muscles.
Allowing the body to release any tension.
We are now going to make our way down individual legs.
Starting with the left leg.
Inhale,
Squeeze your thigh muscle,
Holding for five counts.
Exhale,
Release tension from the muscles.
Now moving down to the left calf muscle.
Inhale and squeeze your left calf muscle.
Flexing through your foot.
And holding for five counts.
Slowly exhale and release.
We are now moving down to the left foot.
As we inhale,
We are going to curl our toes up really tight.
Hold that position for five counts.
Exhale slowly and relax your left foot.
Now moving across to our right leg.
Inhale and squeeze your thigh muscle,
Holding for five counts.
Exhale releasing tension from the muscle.
Now moving down to the right calf muscle.
Inhale and squeeze your calf muscles.
Flexing through your foot and holding for five counts.
Exhale and release.
We are now moving down to the right foot.
As we inhale,
We're going to curl our toes up really tight.
Hold for five counts.
Exhale slowly and relax your foot.
So just notice.
How the body is feeling now.
It should be feeling a lot heavier.
A lot more relaxed.
Perhaps you can feel your pulses beating gently.
We are now going to keep the awareness on our breath.
And get ready to come through a countdown together.
We're going to count backwards from 10.
As I count down the numbers.
You are going to become more and more relaxed.
Letting go of any stress or worries with each breath.
So starting with 10.
Inhale.
Exhale.
9.
Inhale.
Exhale.
8.
Inhale and exhale.
7.
Inhale.
Exhale.
Sikhs.
Inhale.
Exhale.
5.
Inhale.
Exhale.
4.
Inhale Exhale.
Three,
Inhale,
Exhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
We have now arrived at a deeper state of relaxation.
We're going to do a little bit more work.
Clear any worries that may still be in the mind.
Using our conscious breathing.
We're going to inhale light.
That comes down from the sky and into the top of the head.
Down into your heart.
As you exhale,
Release anything that isn't serving you.
Any doubt,
Any worry.
Any fears.
Down the spine,
Down the legs,
Out through the soles of your feet and into the earth.
Inhale golden white light through the top of your head.
Into the heart.
Exhale releasing any fear,
Anxiety.
Worry down the spine,
Legs and out through the soles of your feet into the earth.
Inhaling light and love.
Exhaling anything that does not serve you.
Clearing the body of any negativity and fear.
Knowing that you are safe there.
Relaxed and calm.
For the next few moments,
Stay in this deeply relaxed state.
Keep your focus on your breath,
Continue to be an observer of your thoughts and notice what might be coming up for you.
We have now cleansed our energy field of any negativity.
Any doubt?
Any fear.
We have also allowed ourselves to deeply relax through our muscles.
We have connected to our breath.
To assist us in activating the parasympathetic nervous system.
This creates a deep state of relaxation.
For the rest of this meditation.
Continue to listen to the relaxing music.
As your body remains in this calm and peaceful energy.
Preparing you for a restorative night's rest.
You you
