Hello,
How are you feeling right now?
If you're lying in bed and you just can't fall asleep Don't worry You've come to the right place This meditation is to help you relax And sink it back into sleep Take a pause on any thoughts you're ruminating on And just focus on the present There is no need to be anxious for tomorrow or to think back On yesterday is the time to rest recharge and recuperate Take the time for yourself now And if you have any aromatherapy essential oil like lavender oil that helps you to relax I Recommend that you spritz it on your pillow right now so that the scent can help you to relax And find your calm and peace Try to adjust the temperature in your room cold enough So it is comfortable and conducive for sleep and turn off your notifications on your phone So that the meditation does not get interrupted.
Clothing should be soft,
Loose and comfortable Especially around your waist so that you can breathe and relax easily Close your eyes Lie in bed and find a comfortable position lying on your back Ensuring all your limbs are relaxed.
You can take away a pillow If it's uncomfortable or add more pillows,
For example under your knees If it helps you to feel more comfortable Feel your body sink into the softness of your bedding And if your bed isn't soft enough That's okay Just try your best to make yourself comfortable Let's begin by taking a deep breath in using a diaphragm Fill your lungs with air and feel your body being cleansed with healing energy And now exhale slowly Releasing stress and tension from your body.
Now inhale slowly and deeply again Remembering to breathe through your diaphragm.
So your tummy fills with air like a balloon And exhale slowly and deeply Taking your time Allowing stress and tension To leave your body.
And one last deep breath in Focusing on your breath and the feeling of relaxation in your body as your stomach rises And allow yourself to let go of any worries of yesterday or thoughts about tomorrow One last deep breath out and feel a sense of peace within And feel a sense of peace washing over your mind And your body.
As you continue to breathe slowly Bring your attention to the area between your eyebrows Relax the muscles there and feel your eyeballs sink into your eye sockets Loosen and relax your jaw Allowing tension to leave your face Notice the muscles on your face relaxing now And perhaps you might even have a slight smile on your face You are safe and secure now If you find your mind wandering,
It's okay Acknowledge the thought or worry Say hello and let it go And bring your mind back into the present If you notice any noise in the background,
Acknowledge it is there Say hello,
Let it go And continue breathing slowly Noticing your tummy as it rises and falls The sensation of air entering and leaving your body With every breath,
You are relaxing your muscles more and more Your heart rate is getting slower and slower Allow your body to have a good rest now Listen to the music and breathe slowly at your own pace Good night,
Sweet dreams and sleep tight
