Welcome to this session designed to take you into a good night's rest.
To start with,
You can choose to stay seated,
Sitting comfortably,
Relaxed,
With your spine long and the muscles of your entire body soft.
Or you can lie down on a mat or a blanket or your bed.
This session has no closing words at the end,
So it is a great meditation to fall asleep with.
The important thing is that you make yourself comfortable to enjoy this session and to invite deep relaxation.
And with the exhalation softly close your eyes.
Let go of the outer world and bring the tension inwards.
Start noticing your own body.
Use the exhalations to let go of any tension.
Notice your breath.
Try to keep it soft,
Long,
Even and diaphragmatic,
Which means that you notice the movement of your breath mainly in your tummy.
Notice your mind.
Try to keep it focused into your body,
Into your breath,
Anchoring it into the present moment.
Take a deep inhalation.
And with the next exhalation,
Breathe out your thoughts,
The self-conversations,
The analyzing,
The overthinking.
Stay with your breath for a few cycles,
Allowing your body and your mind to fall into deep relaxation.
Now,
Notice your right hand.
Exhale and relax your hands and your fingers.
Now,
Notice your right hand.
Exhale and relax your hands and your fingers.
Then notice your right wrist and your forearm.
Exhale and soften your wrist and your forearm.
Notice your elbow,
The upper arm and your right shoulder.
Exhale and relax the elbow,
The upper arm and your right shoulder.
Exhale and relax the entire right arm.
Bring the tension to the right side of the rib cage and your waist.
Exhale and soften all the rib cage,
The intercostal muscles and the right side of your waist.
Notice the right hip.
Exhale and relax the right hip.
Exhale and relax all the right side of your torso.
Then,
Notice the right thigh.
Exhale and relax the right thigh.
Notice the right knee and the shin.
Exhale and soften the knee and the shin.
Notice the right ankle and your right foot.
Exhale and relax your ankle,
Your foot and your toes.
Exhale and relax all the entire right leg.
Be aware of the entire right side of your body.
Exhale and relax all the right side of your body.
Then,
Bring the attention to the left hand.
Exhale and soften the left hand and the left fingers.
Notice the left wrist and your forearm.
Exhale and relax the wrist and the left forearm.
Notice the left elbow,
The upper arm and the left shoulder.
Exhale and relax the elbow,
The upper arm and your shoulder.
Exhale and relax your entire left arm.
Bring your attention to the left side of the rib cage and your waist.
Exhale and relax all the rib cage,
The intercostal muscles and the left side of your waist.
Then,
Notice the left hip.
Exhale and soften the left hip.
Exhale and relax all the left side of your torso.
Notice the left thigh.
Exhale and relax the left thigh.
Notice the left knee and the shin.
Exhale and soften the knee and the shin.
Notice the left ankle and your left foot.
Exhale and relax your ankle,
Your foot and the toes.
Exhale and relax the entire left leg.
Exhale and relax the entire left side of your body.
Exhale and deeply relax the right and the left side of your wonderful body.
Now,
Notice the back of your head and the back of the neck.
Exhale and relax the back of the head and the back of the neck.
Notice the back of your arms,
The back of the upper arms,
The back of the forearms,
The back of your hands and the back of your fingers.
Exhale and relax the entire back of both arms.
Notice the upper back,
The middle back,
The lower back and your glutes.
Exhale and relax all the back of your torso.
Notice the back of your thighs,
The back of your shins,
The sole of the feet.
Exhale and relax all the back of your legs.
Exhale and relax the entire back of your body.
Now,
Turn your attention to your face,
The muscles of your face,
Notice your jaw and the front of the neck.
Exhale and relax your face,
Your neck and your entire head.
Notice the upper chest,
The middle chest,
The solar plexus,
The abdominal area and the pelvis.
Exhale and relax the entire front of your torso.
Notice the front of your thighs,
The shins,
The top of your feet.
Exhale and relax all the front of your legs.
Exhale and relax all the front of your body.
Exhale and deeply relax the back and the front of your wonderful body.
Now,
Bring the attention to all the upper body,
The right upper body and the left upper body,
The front upper body and the back upper body.
Exhale and relax all the entire upper body.
Then,
Notice all the lower body,
The right lower body and the left lower body,
The front lower body and the back lower body.
Exhale and relax the entire lower body.
Exhale and deeply relax all the entire upper body and the entire lower body,
The whole body.
Now,
Relax the head,
Your arms,
The torso and the legs.
Allow the entire body to be soft,
Relaxed and heavy,
As if you are melting into deep relaxation.
Stay with the sound of your breath and the lovely feeling of letting go of the day in order to invite the night and to be ready to restore your energy.
Exhale and deeply relax your entire wonderful body.
Thank you for watching!
