All of my meditations,
Including this one,
Have some type of body scan to help you relax,
Though none of them are traditional needress.
This one is different as I'm incorporating some sounds.
Perhaps they will distract you from your thoughts.
Perhaps they will help you to relax completely.
So still and quiet is the night.
Sigh the tension out of your shoulders.
You are at one with my voice and the sounds.
Wiggle your fingers,
Then leave them in a comfortable position.
Let the bed carry your full weight.
The night is full of mercy and there is no effort here.
No more doing,
Just melting into the mattress.
Feel the entire body beginning to create space.
Imagine your spine lengthening from the bottom of your tailbone up through your neck.
Opening space in the back of the neck.
Breath becoming deep and slow.
The miracle of each breath.
Slowing down.
Letting go of time.
Enjoying the stillness.
Creating space.
Relaxing the forehead.
Letting all of the tiny muscles around the eyes go heavy.
Eyes massaged by the darkness.
Eyes resting back on the optic nerve.
Jaw relaxed.
Space behind the ears relaxed.
Imagine the skin on your head expanding.
The brain resting heavily into the pillow.
Relax the skin on your throat.
Your whole body loosening.
Expanding.
Feel the vibration of the bowl relax your shoulders.
Feel the vibration of the bowl all the way down your spine.
Almost as if the skin is falling away from the bone.
Creating space.
Shoulder blades melting down the back like warm syrup.
Melting all the way down.
Melting down.
Imagining the area around your tailbone expanding.
Creating space.
Lower back deeply relaxed.
Hollow mellow softness.
Drifting deeper.
Deeper.
Drop.
Drop.
Imagining your thigh bones lengthening.
Your calf muscle falling away from the bone.
Feel the space behind your knees.
Feel the openness of your feet as you imagine them enlarging.
Lengthening.
Whole body lengthening.
Whole body weightless.
Safe and peaceful you feel as if you are expanding in all directions.
The echoes of the sounds send you on your journey to sleep.
You are so loose that you can imagine warm water gently running through the open spaces of your body.
Loose.
And relaxed you become part of the current.
Water just washing through you.
Your spine moves in gentle waves becoming part of the flow.
Your body has no outline.
No shape.
Just flowing like water.
Flowing into deep rest.
Deeper.
Deep rest.
Releasing into softness.
So still and quiet is the night.
You are flowing like water.
You are weightless.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
You are at rest.
