Welcome to this meditation for relaxation and rest.
I'm Victoria and I'll be your guide.
Begin by settling into your bed and getting really comfortable,
Wiggling and adjusting until you find a position of ease,
Setting down your phone,
Turning off the lights and beginning to invite in a sense of rest,
A sense of ease,
A sense of peace.
Letting yourself become present to what's real in this moment,
The breath.
Noticing the quality of your breath.
Is it rushed,
Jagged,
Shallow,
Or is it deep,
Rhythmic,
Easy?
There's no right or wrong way to breathe.
Just allowing what's here to be here.
As you focus on the breath,
Let go of your worries.
They'll still be there in the morning.
For now,
Give yourself the gift of your presence.
Feeling into your body and noticing the weight,
The heaviness of your body in your bed.
Feeling the weight of the blankets on your body.
Tuning in to what's real.
You are here now.
What does it feel like to be in this moment?
Feeling,
Sensing,
Experiencing what is real,
What is alive.
Even as your body begins to shift and settle and slow down as you prepare for sleep.
If you'd like,
You can let both of your hands rest gently on your upper thighs.
Notice the contact,
The temperature,
The heaviness,
Whatever sensations are there.
Just noticing and noticing the breath and beginning to slow and deepen the breath.
Taking in and out for six to really invite rest and relaxation even deeper into each cell of your body.
Breathing a clearing breath,
Letting go.
Breathing in two,
Three,
Four,
Five,
Six.
In,
Out,
Two,
Three,
Four,
Five,
Six.
In,
Two,
Three,
Four,
Five,
Six.
Out,
Two,
Three,
Four,
Five,
Six.
Moving on for a moment at your own pace.
As you notice the rhythm of the piano,
Letting your hands tap back and forth.
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Left,
Right,
Left,
Right,
Left,
Right,
Left.
Continuing on with these slow,
Deep breaths.
As you tap rhythmically back and forth,
Inviting coherence into your body.
Beginning in,
Ease.
And beginning to slow your tapping down.
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Left,
Right,
Left,
Left,
Left.
Continuing on,
Letting yourself feel the rhythm begin to allow your body to soften,
The mind to find ease.
Thank you.
If you're still tapping,
Slowing down even more.
Right,
Left,
Right,
Left.
Beginning to let your hands rest wherever they feel most comfortable.
And noticing how you feel now.
With the rhythmic breath,
The soothing breath,
The nourishing breath.
Allowing these feelings of relaxation and rest to flow through each and every cell of your body.
Relaxing even further.
Letting go,
Letting be,
And drifting sweetly to sleep.
Relaxing even further.
