Letting Go Before Sleep

Big welcome my friend let's dedicate this meditation to calm the mind empty the mind before going to sleep or better saying before falling asleep because it's advisable to do this meditation while you're already in bed so make sure you're comfortable lying down ideally facing up feel that your body is touching the bed in a comfortable way let's start to become aware of the way your body touches bed you see if the whole body is touching equally everywhere or some places are raised compared to others let's start to breathe deeper filling up the whole body with a lot of air and when you're exhaling try to soften especially that area that you found is a little bit elevated so gradually you feel that the whole body is heavy and evenly touching the bed again breathing deep filling up the whole body with a lot of air and then exhaling and softening the muscles the tissues the tendons and feeling that you are sinking and relaxing let's continue to pay attention to the breath but no need to breathe very deep or strong just observe how the breath moves in and out and ask yourself if it's a free in its movement or is it meeting some obstacles on the way in maybe it's narrow maybe it's superficial just observe and I'll start to pay attention to those area that restricting a deep and comfortable breath and just invite those areas to soften normally when we start breathing always time paying attention we feel that the solar plexus or the diaphragm is a bit pushed up it doesn't allow a deep breath so make sure that that area just below your chest is soft and comfortable facilitating a very deep and beautiful breath all the way down to your pelvic floor now let's pay a specific attention to our mind not so much to what it is thinking about but the fact that maybe it's not completely relaxed yet and just ask yourself what kind of sensation we're getting in our head while we're being aware of that movement of thoughts in the mind which part of the head is activated is it the front the sides the back and in what way what do we feel is it tension or maybe a slight discomfort let's say visualize that our head is like a gushing lake there's so much movement in that lake many waves wind and down below our navel there's another lake that is actually barren empty dry and is yearning to receive water so life can come back and manifest beautifully there so let's use the breath the awareness and the image to direct the excess gushing water from the top lake in our head to the empty barren lake below our navel every time we exhale we're sending more energy more light more water from the top lake to the bottom lake every time we inhale we're receiving more fresh vital energy from the whole creation into our head and again we exhale the excess down to the lower lake below our navel and again we receiving fresh beautiful vibrant energy from the whole creation in head we're keeping breathing in that way a bit longer and then we let go of that control breath and this clear imaging and again we're bringing awareness to the whole body just observing how the body is so beautifully rested on the bed we're lying a beautiful sleep to calm and touches gently and lovingly her blessed beautiful night