Welcome to Bell practice.
I am Tanya Bell.
This meditation is offered as a daily practice for deep relaxation after a long day or to prepare for a restful sleep.
To begin,
I invite you to find comfort in your body.
You may choose to sit or lie down.
You may also close your eyes if that feels comfortable.
Start by taking 3 breaths,
Breathing in for a count of 4,
Breathing out for a count of 4.
Breathe in 1 2 3 4 hold.
Breathe out 4 3 2 1 hold.
Breathe in 1 2 3 4 hold.
Breathe out 4 3 2 1 hold.
Breathe in 1 2 3 4 hold.
Breathe out 4 3 2 1 hold.
Now find your natural breathing rhythm.
Take this moment to find rest and space through your breath.
As you continue breathing,
Feel the presence and flow of your breath.
In,
Out,
In,
Out.
Begin to expand your awareness to your body.
What do you notice?
What can you let go?
Bear witness to the wonder of your own body.
Release your full weight to what you may be sitting or lying on.
Deep breath here.
As you notice any body sensations,
Do not take anything personally.
Let whatever you discover come into your awareness with as much lightness as possible.
Continue being in the flow of your breathing.
What do you notice?
What can you release?
Relax your face.
Feel your eyes softening.
Release any tension in your jaw.
Let your neck and shoulders rest.
What do you feel?
What can you let go?
Send some love to your biceps,
Elbows,
Forearms and fingers.
Let your attention send gratitude down your back,
Moving from upper back to middle back to lower back.
Bring your awareness around to your chest.
Acknowledge your heart center with a deep,
Nurturing breath.
Relax your stomach.
What comes to your awareness?
Where can you find freedom?
Relax your hips,
Thighs and knees.
What do you notice?
Where can you be carefree?
Send some appreciation to your calves,
Feet and toes.
Deep breath here.
Send a gentle wave of love throughout your whole body,
From your toes all the way to the top of your head and back to your toes again.
Two deep breaths here.
You can bring your practice to a close with three breaths.
Breathing in for a count of four,
Breathing out for a count of four.
Breathe in.
One,
Two,
Three,
Four.
Hold.
Breathe out.
Four,
Three,
Two,
One.
Hold.
Breathe in.
One,
Two,
Three,
Four.
Hold.
Breathe out.
Four,
Three,
Two,
One.
Hold.
Breathe in.
One,
Two,
Three,
Four.
Hold.
Breathe out.
Four,
Three,
Two,
One.
Hold.
Take a couple more deep breaths,
Releasing with a gentle sigh.
If you are preparing for a restful sleep,
You may turn off the recording here.
If not,
You can start to bring your awareness back into the space you are in.
Notice the textures in the fabric you are wearing.
Wiggle your fingers and toes.
And if they have been closed,
Feel free to open your eyes.
Thank you for practicing today.
