Hello people,
Welcome to this night time routine meditation for the facial release for deep sleep.
Just finding a comfortable place for yourself and closing down your eyes,
Coming down into your inner world,
Bringing your attention right now to your facial area,
This area can hold so much tension throughout the day,
It's an area of communication,
Expression,
An area of movement,
Every now and then it needs a release,
It needs to relax.
So now let's tense our facial muscles,
Really give them a big squeeze by closing your eyes tightly and tensing your face,
And relaxing everything out,
Unclenching,
Releasing.
Let's do that a couple of more times,
Squeezing your eyes tightly and tensing your face,
For 1,
2,
3,
Then relaxing,
Unclenching,
Releasing.
Once again,
Squeezing your eyes and face tightly,
For 1,
2,
3,
Then releasing,
Unwinding,
Relaxing.
These mini contractions and relaxations act as a pumping system for your facial muscles,
Pumping out tension and increasing relaxation in this vital area.
Now paying special attention to your jaws,
Place your right hand on the right side of your jaw,
Starting from the lower jaw around the chin,
Firmly press up until you reach the start of your hairline,
Then repeating,
Pressing up,
Starting at the chin again,
Releasing tension,
Being gentle with yourself,
Releasing the days worries and stresses through this self massage,
Soothing,
Soothing,
Soothing.
Going deeper if you wish,
Relaxing your hands into your jaw as you stroke upwards,
Now relaxing your right hand down and lifting up your left hand,
Starting at the left side of the chin and stroking upwards until the hairline,
Right along the jaw,
Releasing,
Relaxing,
Letting go and surrendering to the motion of the hand,
Stroking upwards,
Releasing tension within your jaw,
You've done so well today,
It's time to unwind,
To have some deep rest,
Increasing the pressure if you wish,
Being gentle on yourself,
Finding different angles,
Whatever feels good for you,
Then relaxing your left hand down,
Notice how your jaw feels now,
If you still feel some tension,
Just release and unclench the jaw,
Let it hang there,
Relaxed,
Bringing your attention to your eyes,
Just fully relaxing them,
Unclenching and releasing them,
They have done their job for the day,
Bringing your attention to your cheekbones,
Unclenching,
Unwinding,
Releasing,
Bringing your attention to your neck and shoulders,
Releasing these,
Let them relax here,
Letting them hang down,
No tension,
Just relaxation,
Tranquility,
Sinking into the very structure you are on,
Sinking in,
That's it,
Allowing you and the structure to become one,
Getting comfortable and cosy,
Noticing if there's any last tension in your facial area,
Just unclenching and releasing if there is,
Letting your muscles,
Bones,
Ligaments and tendons go limp,
They are finished for the day,
Their work has been done,
Your work has been done,
You have done your best today,
If you want to sleep now,
Sleep,
Otherwise,
You can bring yourself back to your bedroom,
Slowly opening your eyes if you wish,
Anytime you want some deep relaxation before bed,
Come back to this meditation,
Make it a part of your night time routine for self-soothing and releasing stress before bed,
Try out some of my other night time routine meditations if you wish,
Have a great night,
Sending you peace,
See you soon.
