Welcome!
I'm your host,
Philippa.
This meditation was designed to release micro-tensions stored in the body and release the mental load to help you to drift off to a restful night of sleep.
So let's begin.
If possible,
Lie on your back and let's start with a big stretch and let a yawn out if that feels right for you.
Letting all the tensions just coming out of the body with this stretch and with this yawn,
Taking this time to find a comfortable position and letting the body sway from side to side a bit before settling in.
Make sure your legs are uncrossed and bring your hands to your belly with the left hand on top of the right hand.
Bring your awareness to your breathing.
Let's take a breath in through the nose for a count of four.
One,
Two,
Three,
Four and hold it for two,
One and release.
Once more,
Inhale through the nose for one,
Two,
Three,
Four and take in as much air as possible filling in your lungs now and when you're ready,
Let it all out releasing all the tension.
As your hands slide off your belly and come resting to the side of your body and feel your body sinking down comfortably.
Let's begin by relaxing the scalp and the face.
The face holds all the tension that we carry and is a mirror of tensions that we store in other places of the body.
So raise your eyebrows for three,
Two,
One and release.
Now keeping your mouth closed,
Draw a smile raising your cheeks up and hold it for two,
One and release.
And now smile with wide open smile and hold it for two,
One and let go.
Begin opening and closing your mouth to release tension in the jaw.
Begin moving your lips cursing your lips and letting go and follow an intuitive movement for you.
Make sure you include your jaw as well with movements of wide opening and closing of your mouth so that you release the tension stored in that area.
The release of the jaw and maxillary tension also releases tension and stagnant energies that are stored on the hips and the lower back which can cause a lot of discomfort.
So make sure you unclench the jaw so that any tiny tension still left in there is totally released as we return our face to a neutral position.
Take a deep breath in as much as you would like and then exhale all the way out and again let a yawn out too if it feels like it's coming out.
Let's move on to release the neck and the upper body.
Turn your face to the left and stay for three,
Two,
One and now turn your face to your right and stay for three,
Two,
One and back to neutral.
Take your hands to the back of your neck and shoulder blades and give a gentle massage pulling the muscle or skin gently holding it and releasing and again pull the muscle or skin gently hold it and release and repeat this motion for three,
Two,
One and release lifting your arms in front of you shoulder level height and stretch them out for two,
One and now relax them just enough to gently rotate your wrists and stay there rotating the wrists two,
One and release the arms and hands letting them fall by your side.
Shrug your shoulders and bring them up to the ears hold it for three,
Two,
One and drop them.
Keeping your arms by your side tense your arms like a stretch and clench your fists and now open your hands palms wide feeling the stretch and release letting again the arms fall comfortably by your side feeling them sinking down on your next inhale taking a deep breath in actively expand your chest and hold the air for three,
Two,
One and as you exhale feel the ribs soften and the chest getting lighter.
Coming back to your normal breathing notice how your breathing feels easier and smoother as the air passes through.
Take another big breath in and on the exhale gently draw in the the spine and hold it and relax and now squeeze your glutes and thighs together press the hips gently into the mattress and release finally flex your calves and curl your toes hold it for three,
Two,
One and release and now open your eyes scan your body now and check how it feels.
If there's any part that still feels tension and tight spend the next 15 seconds releasing that area close your eyes now if you haven't done so yet you are now stepping onto a soft grass meadow under a vast night sky feel the earth beneath your feet as you look up to the sky you see countless of stars twinkling each one is a gentle pulse of calm and tranquility this energy of calmness and tranquility gathers condensating together and forms a beam of light a thin soft silver blue light descending from the stars and it touches the crown of your head a wave of calmness,
Quietude and serenity fills your crown fills your forehead your eyes your cheeks your throat your chest your heart your belly your hips your legs and your feet with a lighter chest and heart,
Relaxed body and serene mind allow the heaviness of slumber to settle in as your body sinks down into the meadow's soft comforting grass under the shining stars of the beautiful night sky a faint rhythmic rustle of grass and a distant night bird song nudges you further into relaxation and slumber you stay in this meadow for as long as you like trusting that the star's light is gently drifting you off to sleep may the night cradle you and may you awaken refreshed as the sun kisses the meadow and you you
