Hello,
This is Jax and welcome to your bedtime wind down meditation.
Begin by getting super comfortable in your bed.
Maybe you move around a little bit or take any little last fidgets that will let you feel super comfy and allow your body to settle.
No need to find a perfect position,
Just one that feels supportive enough to rest.
If it feels okay,
Softly close your eyes and bring one hand to your chest,
One hand to your belly.
Start to notice the natural rhythm of your breath without needing to change it.
And we're going to do a little bit of breath work to slow things down.
And just know that when you exhale,
You can exhale out through the nose or out through the mouth.
We'll inhale for four,
Pause at the top,
And then exhale for six.
Let's breathe together.
Inhale slowly for one,
Two,
Three,
Four,
Pause at the top.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four,
Pause.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale slowly for one,
Two,
Three,
Four,
Pause at the top.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale,
Pause at the top.
And exhale for six.
Do one more round here on your own.
Wherever you're at,
Take a deep breath in,
And a deep breath out.
And then just let your breath be normal.
And tell your body,
Tell your breath,
Tell your mind,
It's time to soften,
Release,
And just be.
Let's start to scan the body from the crown of the head down to the tips of your toes.
First,
Notice your forehead.
Let it smooth.
Notice your eyes.
Can you begin to soften behind the lids?
Allow your jaw to unclench.
Tongue rests heavy in the mouth.
Invite your shoulders to melt away from your ears as if they're gently pouring down the back.
Soften the hands.
Let the fingers be loose.
Bring a gentle awareness to your chest and your heart space.
Nothing to fix here,
Nothing to process,
Just allowing things to be.
Allow the belly to soften.
No holding,
No bracing.
Let it just rise and fall naturally with your breath.
Let the hips sink into the bed.
Thighs soften,
Knees release,
Calves and feet grow warm and heavy.
And if your mind drifts,
That's okay.
Each time you notice,
Keep returning your awareness to the feeling of your body resting.
Now I want you to imagine the day gently fading away from you,
Like the lights slowly dimming at the end of the day.
You've done enough for today,
Right now you're allowed to rest.
With each exhale,
Feel yourself sinking deeper and deeper into the bed.
Feeling yourself supported,
Held,
And your body already knows how to sleep.
You don't need to try,
You just need to allow.
If thoughts arise,
Picture them floating past you like clouds,
No grabbing,
No judging,
Just noticing and letting them pass.
Once again,
Just bring your awareness back to your breath,
Not controlling it,
Just feeling it.
Feeling every inhale,
Every exhale.
With every breath out,
Feel yourself drifting closer to sleep.
Heavier,
Calmer,
Quieter.
If sleep comes,
Let it take you.
If not,
Simply rest here in this gentle pause.
Your body is held,
Your mind can rest.
Sleep is waiting for you.
Stay here for as long as you need,
Nothing else to do,
Nowhere else to be.
Good night and sweet dreams.
