Hello and welcome to this guided relaxation meditation.
The goal of this meditation is to calm down your body and mind and to prepare yourself for sleep.
This meditation can also be useful at any point of your day when you need to relax.
For the practice I advise you to lie down on the floor in Shavasana pose or if you are preparing to sleep after,
Lie down on your bed.
Find a comfortable position.
Make sure that your head and neck are supported.
Place a pillow or blanket under your knees and cover yourself with a blanket or light cloth.
Put an eye pillow over your eyes or cover them with a cloth.
And for the next couple of moments allow your body to settle in.
Make a few inhales and deep exhales.
Place your feet wide apart and allow the natural release of your body.
And with every breath observe the softening of different parts of your body.
Observe the points of contact with the bed or the floor,
The back of your head,
The shoulders,
The arms,
The lower back,
Your buttocks,
Parts of your legs and your feet.
For our body to relax we need to feel the support.
So allow the floor or the bed or the whole earth to be your support.
And now slowly shift your focus to your breathing.
Take a few inhales and exhales.
Try to make your inhale and exhale even,
Longer,
Softer.
Slowly notice how your abdomen rises on the inhale and falls down on the exhale.
Feel your navel light and airy and full of air.
Feel the soothing presence of your breath.
Relax your senses.
Imagine your skin.
Feel the whole of your skin and let the skin soften.
Soften your head and face.
Feel how your eyes are deeply relaxed.
Feel the rest in your ears,
In your nose,
In your mouth.
Let your jaw slightly open.
Relax your teeth and the tongue.
Relax the front of your neck and the back of your neck.
Relax all areas inside your neck.
Feel the deep relaxation and softening in the area of your arms,
Of your right arm and your left arm.
Feel your elbows soften.
Feel your wrists and palms touching the floor and relaxing deeply.
On the next inhale,
Feel if there is any tension left in your wrists,
Palms and fingers.
On the exhale,
Relax all 10 fingertips.
Make a deep inhale and exhale through your mouth.
Release all the tension that is left in your body.
Now bring your awareness to your chest.
Feel your ribcage expand on the inhales and soften on the exhales.
Open the space in your lungs and in your heart.
Let your inner organs rest with every inhale and exhale.
Move your awareness to your belly.
Feel your navel relaxed.
Feel the softness in the right and left sides of your waist.
Feel how your lower and middle back are relaxed.
Feel your pelvis soften and relax.
Notice how awareness brings rest to the inside.
Feel your thighs and knees relaxed.
Feel the areas of your shins and calves.
Feel how they lightly touch the floor and how they become heavy with each inhale and each exhale relaxing deeply into the support of the floor,
Of the bed,
Of the earth.
Rest your ankles and the soles of your feet.
Relax all 10 toes.
Relax all 10 toe tips.
Feel the soothing and the comforting relaxation of your feet.
Take a deep inhale and with the next exhale empty your whole body.
And here notice your inner being experience the state of rest and relaxation.
Observe how your body relaxes and the mind rests.
Your whole being is now in total stillness.
And with every inhale you take this stillness deepens into the whole relaxation of your outer body,
Your inner organs and your mind.
And now in the state of stillness you feel that your feet are heavy,
Your legs are heavy,
Your upper legs are heavy too.
You feel that your pelvis and buttocks are relaxed on the floor.
You feel that your belly is fully relaxed.
Your arms are heavy on the floor.
Your chest rises and falls down with every inhale and every exhale that brings you more stillness,
More peace.
You feel relaxation in your throat,
In your face muscles.
Your head is heavy and there is no motion in any area of your body but the breath,
The inhales and the exhales.
And in this state of total peace sense that you are not your body,
You are not the physical sensations in your body.
And also sense that you are not your mind.
You are not your thoughts.
The thoughts may come back to your mind but you are not the thoughts so you just let them go.
The thoughts may come but you let them pass like clouds on a full moon night.
Right now you feel that you are nothing but pure awareness that feels as peace and ease inside.
Connect with this part of you the pure awareness and calm deeply.
Allow yourself to experience this state with every inhale and exhale and allow the breath to bring you back to the state of pure awareness.
Take a couple of deep and easy inhales and exhales.
And slowly be aware of your physical body.
Sense the parts of your body that are now fully relaxed.
Slowly move your fingers and toes.
You may bend your knees and roll over to your right side and rest here.
There is no need to move.
There is no need to be active.
Just be here and observe the effect of your deep relaxation.
Feel how this relaxation nourishes your body and nourishes your mind.
Feel the centeredness between your mind and your body.
And continue to feel this inner connection between your body,
Your mind and your soul.
Feel your inner light and let that inner light be your nourishment and support.
You can stay in your inner light for as long as you want.
You may stay here to continue the meditation.
You may stay here to continue this meditation.
Or you may slowly allow your body to relax even more and enter the deep state of sleep.
Namaste.
