Find Restful Sleep

12:20

12:20

Find Restful Sleep

by Timea Urban, The Urban Healer

Rated

4.2

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

939

Take less than 15 minute to soften your body. Connect to your breath and allow your physical self to surrender as you prepare for bed. You will be guided through a body scan, have an opportunity to release stagnant energy, and let go of the tension of the day. Set an intention of deep rest and feeling safe as you settle for bed, then end in gratitude. Good night, dear one. May you sleep deeply and well.

Sleep Breathing Body Scan Relaxation Spine Decompression Eye Focus Deep Breathing Muscle Relaxation Jaw Relaxation Intention Setting Heart Center Heart Intentions

Meet your Teacher

Timea Urban, The Urban Healer

Toronto, ON, Canada

Meet your Teacher

Timea Urban, The Urban Healer

Toronto, ON, Canada

Transcript

Arrive by taking three deep breaths. Each breath will be a little deeper and every exhale a little longer as you inhale expand through your ribs and as you exhale letting go of your day two more slow deep breaths allowing your exhales to become a little longer one more deep breath in exhale sighing it out through your mouth allow yourself to arrive being present to your breath and the sensations of your body with every breath you allow your mind to settle with every exhale you're softening and surrendering if you need to adjust yourself please do that now adjusting any pillows or props to make you feel completely comfortable taking the sensation of the bed underneath you gently holding you and supporting you from here bring your attention to your feet wiggling your toes moving your ankles if you feel so and then allowing your feet to get heavy as they settle next allowing your legs to relax allowing the muscle to melt away from the bone the bones get heavier as they settle from here bringing your attention to your hips and pelvis allowing your body to be safely held relaxing through the hip joint allowing your breath to release any tension that you may be feeling I'm here allowing your breath to move all the way to your lower core creating an expansion in your chest and abdomen as you exhale you soften your body creating space for your next breath to flow in allow your spine to settle each vertebra slowly melts one by one as there is a little extra space being created decompressing the spine from here allow your shoulders to melt away from your ears bringing your shoulder blades a little closer together elevating through your heart center as you inhale you create expansion through your chest as you exhale the air escapes through your mouth letting go whatever no longer serves you inhale taking in fresh air exhale releasing what you no longer need once more inhale taking in whatever you need to have a good night's rest and exhale letting go extra stress and tension from here allowing your arms and hands to get heavy moving your fingers and wrists if you are so-called then allowing the muscle to melt away from the bone the bones become heavy as they settle for the night as you bring your awareness to your heart center taking in the beating of your heart and the gentle fall and rise of your chest with your breath in case your mind begins to wander come back to your breath following your breath with your mind's eye it slowly enters and fills your body and when it is ready gently escapes taking with it any fears or concerns bringing you to a perfect state of surrender I invite you to set an intention and invite a beautiful rest and deep slumber into your heart center as you set an intention to find deep rest slowly begin to bring your attention to your neck as your neck begins to relax and soften perhaps moving your head side to side and unclenching your jaw creating a sliver of space between the teeth allow your tongue to get heavy begin to soften through your face relaxing through your temples and softening your third eye the point between your eyebrows as your entire face is softening you allow your skull to settle taking a moment to take in your entire body being gently held by the bed below you allow yourself to feel safe secure and how giving yourself permission to rest let's take one more deep breath filling up exhale a slow sigh out through your mouth may you have a peaceful deep rest and may your day tomorrow be filled with love happiness and health namaste