Are you ready to meditate with Cori?
Lie down in your bed for this meditation.
Make sure that everything is just right.
Dim the lights.
Wear your most comfortable pajamas.
Try and not be disturbed by your phone or any outside noises.
Adjust your body so that you feel completely comfortable.
You can lay on your side with your legs close up towards your chest in a fetal position if that feels good for you or on your tummy,
Your back,
Whatever you prefer.
The main thing is that you are comfortable.
Also know that you can change your position any time you wish.
You don't have to try and be still.
It's best to be still so that you can start to relax,
But if you feel an urge to move then please do so,
So that you honor your body.
If you haven't done so already,
Close down your eyes.
Step number two,
Just become aware of the feelings and sensations in your body.
When you close your eyes,
It's easier to feel your physical self.
First of all,
Feel your back body.
Feel the back of your legs,
The back of your body,
The back of your head.
Maybe if you're laid on your back you can feel the bed beneath you.
You can feel your pajamas,
The clothing that you're wearing.
Also notice if you feel warm or cool or just the right temperature.
Snuggle into your blankets if you need to create a little bit more warmth.
Feel inside of your tummy.
Your stomach is a place where lots of emotion is held and most of the time we're not aware of this.
So just feel your tummy and see if you can soften your tummy.
The next time you breathe out,
See if you can let your tummy get really soft and relaxed.
Another place we hold a lot of tension and emotion is in the back of our neck and across our shoulders.
The next time you breathe out,
See if you can let your shoulders get heavy and move down away from your ears.
Let them drop.
Notice the space now around your eyes.
Even though your eyes are closed,
Sometimes you might be holding them tightly or straining your forehead and around your temples.
We tend to do this when we're thinking a lot and we don't realize.
So be conscious now of softening the space around your eyes.
Be conscious of relaxing,
Allowing any tension in your forehead to melt away.
See if you can relax your cheeks and your jaw.
Let your mouth open just the slightest amount and let your jaw soften.
Take your tongue away from the roof of your mouth and let it relax down in the bottom of your mouth.
This next time you breathe in,
Focus on your chest.
Breathe in and feel your lungs expand.
And then as you exhale,
Really relax the muscles across your chest.
See if you can let them drop and fall into the bed.
Do that a couple of times as you breathe.
In your mind's eye,
Imagine that you're relaxing the top of your neck and as you slowly breathe in and out,
You relax one by one,
Each vertebra going down your spine.
Breathing in and then relaxing that part of your back each time you exhale,
Starting with the top of your neck,
Moving down the back of your spine,
Slowly relaxing different parts of your back,
The middle of your back,
Your lower back,
All the way down to your tailbone.
Let the sensation of you feeling heavy,
Really comfortable,
Flow throughout your entire body,
Starting to move from the top of your head down through your face,
Taking its time moving down into your neck,
Your throat,
Slowly rolling down over your shoulders,
Rolling down your upper arms,
Into your elbows and down towards your hands and your wrists,
Flowing all the way through to your fingertips.
Let the relaxation roll down through your chest,
Your tummy,
Deep down and around your hips,
Relaxing your hips and the base of your spine,
Flowing into your legs,
Your thighs,
Knees,
Calf muscles,
All the way down into your feet,
A warm,
Relaxing energy,
Travelling all through your body.
Imagine in your mind that that warm energy has a golden,
Honey-like colour to it,
So that your toes and your feet are drenched in this warm,
Golden light.
And then as you look in your mind's eye,
You see your ankles,
Your lower legs,
The muscles in the backs of your legs,
All covered in this golden light and it's warm and cosy and it feels really safe and comfortable.
Imagine that relaxing golden honey moving in and around and through your knees,
Your thighs,
Relaxing all of the bones,
All of the muscles,
Coating all of your lower body in this warm,
Golden light.
See it swirling around your hips,
Through and around each one of your vertebrae,
Starting with your tailbone at the base of your spine,
Swirling up and around,
Coating each one of the bones in this warm heat,
This warm,
Cosy light.
Feel it travelling up through and flooding into your tummy,
Your lower abdomen,
The middle and then your upper stomach area,
Going around and through your ribs,
Into your lungs.
Imagine its warm embrace around your heart centre and your physical heart,
Just drenched in this warm,
Golden,
Honey light.
See it flowing up through your fingertips,
Into your hands,
Travelling up your wrists,
Arms,
Elbows,
All the way to the tops of your shoulders,
Swirling around your chest,
Your throat,
The back of your neck,
Travelling up into the back of your head,
The top of your head in this golden light,
Your scalp.
Imagine it flowing over the top of your head and down onto your forehead and your eyebrows,
Entering into all of the muscles in your face,
Your ears and your earlobes,
Your nose,
Your lips,
Your chin.
Every single particle,
Every single part that makes up your body is covered in this delicious,
Warm,
Golden light.
And it feels so relaxing,
Your body feels very,
Very relaxed,
Your mind has slowed down and it's starting to become very floaty,
Going from one thought to the other but not completing any full thoughts anymore,
Just little images flashing,
Little thoughts sparking through your mind,
Slowing down more and more,
Your whole body,
Your feet,
Your ankles,
Your lower legs,
Knees,
Upper legs,
Hips,
Your spine,
Abdomen,
Chest and shoulders,
Hands and arms,
Head and face.
Everything is completely relaxed,
Warm and comfortable in this golden light.
Imagine that the golden light is surrounding your entire body,
Not only on the inside,
It's on the surface of your body and then a warm haze is all around your physical body,
Like an aura of protection,
Placing you in this comfortable,
Warm,
Cozy bubble of light.
The perfect place for you to fall to sleep and have nice dreams,
Dreams where you're safe and loved and taken care of,
Dreams where you're happy and peaceful inside,
Keeping the golden light with you as you sleep all night long,
Just let your body relax even more,
Relax even more,
Let your entire body and mind surrender into sleep.
Go to sleep,
My friend.
Namaste.
