Hi there,
This is Clemens from MindAnchor and today I would like to invite you for this 10-minute sleep meditation focusing on resetting and calming the nervous system.
So to start just find a comfortable position in your bed,
Lying comfortably here on your back,
Head placed on a comfortable pillow,
A nice and warm blanket over your body and then just closing your eyes here,
Noticing how your body lies on the bed right now.
If there's any discomfort just allow your body to shift in a way that it wants and needs to and then becoming aware of the breath as it flows in,
As it flows out and with every exhale allowing anything that happened today to disappear a bit more,
To fade away a bit more and to really calm down the nervous system we're going to use our breath with the 4-7-8 breathing.
That means that we'll breathe in for 4,
Hold for 7 and breathe out for 8.
So just follow my counting and tag along here and notice what that does with your body.
Breathing out fully first and then breathing in 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7 and breathing out 2,
3,
4,
5,
6,
7,
8 breathing in 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Breathing out 2,
3,
4,
5,
6,
7,
8 inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Out 2,
3,
4,
5,
6,
7,
8 inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Out 2,
3,
4,
5,
6,
7,
8 one more time inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8 and letting your breath return back to its natural rhythm noticing how your breath feels now maybe it needs some more air maybe it feels a bit deeper or more shallow and just allowing the breath to be in whatever way it wants to flow right now noticing how your body feels and then simply allowing your face to relax a tiny bit more the space between your eyebrows falling away dissolving your forehead relaxing,
Becoming heavier your jaw dropping,
Letting go noticing your hands as they relax as they become heavier and deeply sink into your bed and also allowing your feet to completely let go no muscles are needed letting go,
Letting go,
Letting go and then also allowing your belly to release to soften there's nothing to do,
Nowhere to be right now just relaxing into your bed relaxing into this moment noticing how the rest of your body tags along and also relaxes more and more dissolving any tension that might still be present somewhere and then I am letting you drift off into your dream world here and wish you a beautiful sleep,
A restful sleep and I'll see you again next time,
Bye bye
