Gnite Rest & Sleep Well
Enjoy Geoff's relaxing guided voice for the 1st 5 minutes - to scan, breathe and let go of your thoughts or concerns, followed by 30 minutes of gentle ambient relaxing music, with soothing waves, that gets quieter and quieter. This practice is designed to ease into sleep or just to site and become more and more relaxed.
Transcript
Let's take the next few moments to deeply relax.
There's nothing you have to do.
This is time out.
Adjust your posture.
Make sure you're as comfortable as you can be.
There are two steps to becoming deeply relaxed.
The first is to become aware of your body and any feelings of tightness or tensions in throughout the body.
Scan your awareness throughout your body,
Beginning maybe with your toes and feet.
Give your toes a little wriggle.
Rotate the ankles of the feet if you feel like it.
Become aware of any tensions through your feet,
In your calves.
Allow the muscles,
The large muscles of the legs to become more and more relaxed.
Allow the hip muscles,
Lower back,
To become more relaxed.
Noticing any tensions or tightness through the legs,
The hips,
Up into the lower back,
The middle of the back.
And if there's any tightness or tensions,
They can be here and now.
Allow those and be with any tensions now.
Give those tensions or any tightness space to be here and to release.
We release by bringing our tension to any tightness or tensions.
And by using your breath,
Taking relaxing breaths in and sighing out.
Sighing out any tensions you may be feeling.
Becoming aware of how you're feeling into the large muscles in the back of the neck and shoulders.
Cross your face,
Scalp.
Allowing all those muscles to become a little more relaxed.
If you notice any tensions at all,
Tightness,
Again allowing those to be here and now.
And breathing slowly and releasing.
Taking relaxing breaths into the chest and abdomen and releasing.
Opening up your body.
Opening up to more energy,
To relaxing.
Breathing as much as you can right now.
The second step is to allow any thoughts,
Emotions or concerns to be here and now.
It's not about stopping your thoughts.
It's not about suppressing our feelings.
It's about breathing into and allowing any thoughts or concerns to be here and now.
Giving thoughts,
Concerns or worries space to be with those and allow them to flow through your mind,
Through your awareness right now.
As you see clouds floating through the sky.
Thoughts and concerns will slowly drift through our mind.
Not having attached or worried about them too much,
Allowing them to flow.
And keeping up that relaxing breath.
Thoughts,
Concerns or bodily sensations are here as tightness or tensions.
Breathing deeply and relaxing.
Relaxing out any tensions.
Letting those go as much as you can,
Letting those go right now.
Letting those go as much as you can,
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4.4 (27)
Recent Reviews
Becky
May 16, 2019
Perfect. Thank you.
Cindy
May 12, 2019
After following this meditation, I slept well. Not a regular occurrence for me. Thank you!