This guided meditation is exactly what you need before you go to bed.
With this meditation,
You will be able to relax your body and your mind and enjoy a deep and restful night of sleep.
Before you begin,
It is important to set an intention.
A great place to start is deciding why you want to experience your desired outcome.
For example,
If you want a better night of sleep,
Think about why you need one.
How will you show up differently in the world if you experience the good night of sleep?
We will begin the meditation in a seated posture and as we get more relaxed,
Move into a lying posture.
Do your best to find a comfortable seated position on your bed.
You can use a pillow for extra support.
Gently place your hands on your knees.
Open them up so that your palms are facing upwards.
Breathe slowly and as you exhale,
Close your eyes.
Take this time to focus on the feeling of weight around your entire body.
Pay attention to how you naturally inhale and exhale.
Feel the flow of air as it moves and warms your nostrils.
Feel the flow of air as it expands your chest and abdomen.
Breathe.
As you prepare for a restful night of sleep,
Put aside all the problems you had during your day.
Begin to enter a state of peace and calm and let them go.
You can no longer change what happened.
You don't need them keeping you stressed anymore and they cannot bother you if you do decide to let them go.
Breathe deeply in through your nose and exhale out through your mouth.
When you inhale,
Feel your body relax and get into a deeper state of calm and peace.
And when you exhale,
See yourself letting go of all your anxiety,
Stress and problems.
The problems you face may show up as choppy and difficult breathing.
As you let go of the problems and get into an even deeper state of peace and calm,
Notice as your breathing becomes smoother.
Stress may show up in your body as tensions in your muscles.
Notice any tensions and let them go as you exhale.
Continue to breathe in through your nose,
Allowing your belly to expand and exhale out through your mouth,
Releasing all the worries and tensions from your body.
Breathe in peace and calm,
Exhale out stress and tension.
Begin deeply allowing your belly to expand and invite in peace and calm.
And exhale out through your mouth,
Releasing all your worries and tensions from your body.
Try to drop your shoulders.
Notice your breathing.
Pay attention to how you feel.
Are you more relaxed?
Are you more at ease with less tension in your body?
Your mind and body are linked together.
The more relaxed your body is,
The calmer your mind will be.
Being in a state of less tension in your body will result in a calmer mind.
When you feel stressed and anxious,
Your body stores this information as tension within your muscles.
This causes issues in your tissues and prevents you from enjoying a deep and restful night of sleep.
As often as you can,
Spend some time to distress and revitalize your body before going to sleep as you are doing now.
At this time,
You will do some simple body movements to bring you into an even deeper state of relaxation.
Inhale deeply through your nose and on your exhale,
Bend your head forward and touch your chin to your chest.
You may place both of your hands behind your head to pull your head forward for a deeper stretch.
Hold this position for two full and deep breaths and exhale away any tensions you become aware of.
On your next exhale,
Slowly raise your head and bring your chin to a neutral position.
Now inhale as you lift your right hand to the right side of your head.
Exhale as you tilt your head so that your left ear moves closer to your left shoulder as far as you can without straining yourself.
Every time you exhale,
Move your left ear closer to your left shoulder and hold this position for a couple of breaths.
On your next exhale,
Slowly raise your head and bring your chin back to a neutral position.
Prepare to do the same movement on the opposite side of your body.
Inhale as you lift your left hand to the left side of your head.
Exhale and tilt your head so that your right ear moves closer to your right shoulder as far as you can without straining yourself.
Again hold this position for a couple of breaths,
Moving your right ear closer to your right shoulder every time you exhale.
On your next exhale,
Slowly raise your head and bring your chin back to a neutral position.
Listen to your body.
Where is there tension that you need to release?
Imagine that your nose has moved to that part of your body.
As you inhale,
Imagine calming,
Relaxing and healing air is moving in through your nose,
Located on the spot holding tension in your body.
Exhale out all the air,
Releasing all the tension from this area.
Continue to do this for a couple more breaths.
Stretch parts of your body as you need to,
To help you release even more tension.
On your next exhale,
Listen to your body again.
Where is there tension that you need to release?
Imagine that your nose has moved to that part of your body holding the tension.
And as you inhale,
Imagine calming,
Relaxing and healing air moving in through your nose,
Located on the spot holding tension in your body.
Exhale out all the air,
Releasing all the tension from this area.
Continue to do this for a couple more breaths.
Pay close attention to how your body feels now.
What other parts of your body would you like to breathe,
Stretch and release tension from?
Allow your intuition to guide you on this.
Exhale out all the air,
Releasing all the tension from this area.
When you are finished,
Move from the seated position into a lying position.
Adjust your body so that it is comfortable as you prepare to slow down your breathing and fall asleep.
Now inhale through your nose so that the air fills your belly.
Hold your breath for a couple of seconds and then exhale the air out of your nose again.
Repeat this for a couple more breaths.
Each time increasing the length of time it takes you to inhale,
Hold your breath and exhale out without straining yourself.
Inhale,
Hold,
Exhale.
Relax your entire body.
Bring your awareness to the here and now.
Let go of everything and simply be.
Do not attempt to control your mind.
Do not judge the thoughts that you have.
Simply let them be or let them go.
Observe your natural breathing.
This will help you to feel your body melt into your bed and achieve a complete state of relaxation.
Relax your forehead.
Relax your eyebrows.
Relax your lips.
Relax your tongue.
Let go of the tension in your scalp.
Let go of the tension in your shoulders.
Let go of the tension in your arms,
Your hands,
Your fingertips.
Relax your heart.
Relax your chest.
Relax your stomach.
Let go of the tension in your waist,
Your quads,
Your calves,
Your knees,
Your shins,
Your ankles,
Your heels,
Your feet,
And your toes.
Observe your breathing without interfering with it.
Remember why you intended to have a good night's sleep.
Slowly drift into the safest and most restful night of sleep in your life.
Slowly drift into the safest and most restful night of sleep you have ever had.
Good night,
My friend.
Good night.
Good night.
Good night.
