Hi and welcome to your PM meditation.
You can do this relaxation meditation lying down somewhere comfortable for sure maybe you're sitting upright or already in bed.
Wherever you are start to close down the eyes and soften your body.
Bring awareness to the shoulders allowing the shoulder heads to fall back naturally.
Soften the cheeks and the jaw.
Here begin to take a full inhale through your nose and release a sigh.
And when we exhale during this meditation,
I encourage you to fully release all of the air.
A long slow exhale encourages the parasympathetic nervous system to bring you into a more relaxed state.
Take a big inhale through the nose and sigh.
No rush with the breath.
This is your time to slow down.
Go ahead and release one more sigh hearing the sound of your breath.
And begin to fall into your natural breath pattern.
Notice which passages you choose to breathe through tonight.
The nose,
The mouth.
Do what feels best.
Bring your awareness down to the soles of the feet and soften each foot entirely.
Relax your toes,
The ankles.
The top of each foot,
The sole of each foot.
Bring that awareness up through your shins and calves.
Relaxing those muscles.
And your knees.
Feel the weight of the thighs.
Relaxing your glutes.
Relax your hips.
Feel the entire lower body heavy and disengaged.
Breathing into your low belly.
Use the breath to soften those tissues.
Relax your lower back.
Relax the sides of your torso.
And the rib cage.
Your chest.
Relax your strong back muscles.
Extending out beyond the spine.
Relax your shoulders.
Your shoulder blades.
Soften the armpits.
Soften the back of your neck.
Just feel the entire torso heavy and relaxed.
Feel the weight of each arm.
The connection of the arm to the surface beneath you.
Just feeling the space that each arm takes up.
Relax the elbows.
Relax each wrist.
Relax the palm of each hand.
Relax the top of each hand.
Relax the fingers.
Relax the knuckles.
Feel each arm heavy and relaxed.
Bring your awareness up to your head.
Soften your scalp.
Soften the forehead.
Relax your temples.
Relax your eyebrows.
Fully relax each eye.
The top eyelid.
The bottom eyelid.
Fully relax your ears.
Dragging down the jawline.
Softening as you go.
Relaxing your chin.
Relax your teeth,
Your gums,
And your tongue.
Soften the lips and the bridge of your nose.
Feel the entire head and each detail of your face.
Soft and relaxed.
Bring your awareness down to the center of the chest.
Feeling into the heart space.
Feeling outside of the center heartbeat is still drifting into relaxation.
Allow yourself to drift into this gentle feeling.
Drifting into the sleepy feeling.
