Welcome to this Evolve meditation designed specifically to help you get the most out of your sleep.
Whether you have a difficulty falling asleep or staying asleep,
Meditation is a great way to help you with that.
So let's get started.
For this one specifically,
Allow yourself to lay down and get comfortable.
When you feel ready,
Allow your eyes to get heavy and start to close.
The first thing I want you to do is take three cleansing breaths.
You're going to inhale through your nose and with that inhale I want you to gather any worries,
Any anxieties,
Any stressors.
Gather them up and as you exhale out of your mouth,
Let them all go.
You're going to do that two more times.
Exhaling and exhaling.
Often,
We don't get as much rest as we would like to because our brain is constantly moving.
Our thoughts are still coming and going even though all we want to do is put them aside.
This meditation is going to help you collect them and put them aside until tomorrow.
As we go through this meditation,
I want you to imagine a box and every time a thought comes up or something you think you need to do or a worry or something that is stressful,
You're going to imagine putting that right into the box.
You don't need to fight it.
There's no need to analyze it.
Just allow yourself to acknowledge that it's there and then put it in the box.
You're going to do that with each one of those things that pops up during this meditation.
If there's anything that you need to put in the box,
Go ahead and do so now.
Knowing that it'll be safe and waiting for you when you need it to come back.
For now,
Allow yourself to come into the present moment.
This is not a time to think about the past or worry about the future.
Just be here.
You're going to start to relax and put your body to sleep one body part at a time.
You're going to start with your toes.
Moving into your feet and your ankles.
Allow your legs to become heavy.
Allowing them to relax and sink into the bed.
Relaxing your hips.
Allow your lower back to soften.
Allow your abdomen to relax.
Allowing your chest,
Allowing your breathing to become easy and even.
Imagine that sense of peace rolling up your spine.
All the way up through your upper back and into your neck.
Relaxing one vertebrae at a time.
You then relax your shoulders,
Pulling them down away from your ears.
Allowing that sense of relaxation to flow down through your arms and into each and every finger.
You allow your face to soften.
Relaxing your jaw.
Finding that area right in between your eyebrows where we hold so much tension.
And with one more deep breath,
An overall sense of peace rolls over your entire body.
And with that,
You put a lid on top of your box.
You place it on the shelf.
And you fully surrender into a good night's rest.
Relaxing one vertebrae at a time.
