Tonight's session will be extended and take you through a 20 minute sleep meditation.
So really set yourself up so that you are ready to fall asleep.
Alarm is that your phone is at a good volume and charging.
And then set your body up,
Laying down on your back,
Taking extra time to fluff the pillow and to get comfortable adjusting so that the comforter feels good temperature wise.
And your arms can be placed down by your sides or maybe resting on the belly or chest.
We can start with the eyes open,
But try to soften those muscles that are scanning around.
So if you can,
Let your eyes go out of focus.
Softening those small muscles that control your eye movement.
So welcoming in the darkness of the room.
Let's take a full inhale,
Inflating your body.
And then as you exhale,
Feel your body empty of all of that air.
We will inhale through the nose and exhale through the mouth together.
On the count of three,
Inhale one,
Two,
Three,
Inhale through the nose.
Exhale through the mouth.
Inhale through the nose.
Inhale.
Inhale fully.
Exhale fully.
Breathe naturally.
Scan around your body for areas that could be more relaxed.
Feel the comfort of your bed,
Really feeling just how soft and supportive your mattress is.
Feeling the texture and warmth of your sheets against the skin.
Allow yourself to sink into that cozy feeling.
However your day went today,
Let's just acknowledge that you made it through and now is time to rest and recover.
If you had a challenging experience today or a stressful event,
Maybe today you made a mistake or achieved something wonderful or maybe today was pretty regular.
You can just scan through the images of your day and shift into the space of gratitude that you made it through.
Shift into your mind to one thing that happened today that you are grateful for.
Breathe with that.
And then with a deep breath in and a heavy exhale,
Let's allow the day to be done.
Allow it to move into the past.
If your mind is shifting to thoughts of the future,
What you have to do tomorrow or what you have to remember.
Take a moment to acknowledge those things.
This inner chatter reminding us of tasks,
Of worries,
Treat that chatter like individual people.
So for a moment,
Walk up to each thought and let it speak to you.
If you're worried about something,
Talk to that part of yourself,
Have the conversation in your mind and then ask,
Okay,
Who else has something to say?
I'll give you some time here to have those conversations.
What is your mind reminding you of or telling you to think about right now?
Start to ask that inner chatter,
Does anybody have anything else to say?
And if you have kind of dealt with all of those thoughts,
All of those parts of yourself,
There can be a sense of relief and relaxation.
So now that those can be put aside,
They've gotten their opportunity to speak.
We can come back to our center and allow things to get a little bit more quiet.
Closing down the eyes if they're not already.
Allow your cheeks to relax.
Smooth the forehead.
Soften your scalp.
Relax the space right around the eardrum.
Softening down the neck.
Relax your shoulders.
Relax your elbow.
Relax each hand.
Relaxing the thumb,
The index finger,
The middle finger,
The ring finger,
And your little finger on each hand.
Relax your chest.
The space around the armpits.
And your upper back.
Start to work your way down the spine,
Relaxing vertebrae by vertebrae.
And back all the way down to your lower back.
Relax your hips.
Your thighs.
Your knees.
Soften the calf muscles and your shins.
And the ankles.
Your heels.
The top of the right foot.
The sole of the right foot.
The top of the left foot.
And the sole of the left foot.
Relax the big toe.
The second toe.
The third toe.
The fourth toe.
And your smallest toe on each foot.
Feel the heavy back body.
Soft against the mattress.
Fully supported.
Relax your shoulders.
And your hips.
Relax your hips.
And your thighs.
And your knees.
Relax your hips.
And your knees.
And your thighs.
Feel this.
Stillness that you've created.
Feel the body melting.
Into a more calm state.
Feel your body shift into a place of healing.
Feel your mind and see if you can even further relax your brain.
Softening those tissues.
Getting all of those systems slow down.
Allow yourself to rest.
Talk about free speech.
