Good evening.
This is a guided meditation.
I want you to start by laying down and getting comfortable preparing for a deep sleep.
Many of us that struggle to have restful sleep or to even fall asleep,
We are filled with so many thoughts and so many stressors or so much anxiety that it's hard for us to get to a place where our body is completely shutting down and preparing for sleep.
I want you to begin slowing your breathing by taking a deep five to seven second inhale.
Hold at the top for just a second and release slowly for five to seven seconds until your breath is completely gone.
Repeat this again.
Inhale for five to seven seconds.
Hold at the top and release very slowly until your breath is completely gone.
Continue to inhale and exhale in this pattern a few more times.
Feel yourself relaxing and sinking into the bed.
As thoughts come up,
Do not ignore them.
Part of the reason we have such a hard time clearing our minds is because we push all of our thoughts down instead of giving ourselves time to process those thoughts.
So as your thoughts enter your mind,
Do not push them away.
Acknowledge them.
Think about them.
Process the thought that you're having.
Once you've completed your thought,
Continue back to your breathing.
As you continue to breathe,
You can soften the breath.
Continue breathing slowly but maybe not as deep.
Just allow your breath to sort of normalize.
As you listen to my voice,
I want you to relax every bone,
Muscle,
And your body,
Starting with the toes.
If there's any tension,
Kindly release it now.
In your feet,
If there's any tension,
Kindly release it now.
In your calves and in your shins,
If there's any tension,
Kindly release it now.
In your thighs and in your hamstrings,
If there's any tension,
Kindly release it now.
Kindly release it now.
In your hips,
If there's any tension,
Kindly release it now.
In your abdomen and in your back,
If there's any tension,
Kindly release it now.
In your shoulders,
In your upper back,
If there's any tension,
Kindly release it now.
In your arms,
In your elbows,
If there's any tension,
Kindly release it now.
In your hands,
In your wrists,
If there's any tension,
Kindly release it now.
In your fingers,
If there's any tension,
Kindly release it now.
In your neck,
If there's any tension,
Kindly release it now.
In your jaw,
In your cheeks,
If there's any tension,
Kindly release it now.
In your eyelids,
In your eyebrows,
If there's any tension,
Kindly release it now.
And in your forehead,
If there's any tension,
Kindly release it now.
Feel the stillness that's around you.
Feel yourself melting into the bed.
Allow yourself to fully emerge into relaxation.
And as I count backwards from 10,
I want you to feel yourself drifting deeper and deeper into a restful sleep.
9,
8,
7,
6,
5,
4,
3,
2,
1.
Feel your whole body heavy,
Deeper and deeper into sleep.
Good night.
May you have sweet dreams,
Peace and harmony.
May your mind be free of all that consumes you during the day.
May you rest well.
Good night.
