Hey there . This meditation is a great meditation for bedtime . It's created to help you sleep feeling calm and still and relaxed . Take a moment to do what you need to prepare your room and your sleep space . If there's any kind of light that's bothering you or sounds , just take the time you need to make sure everything is just as you need it so you won't be disturbed . When you're ready and feeling comfortable , I just want you to lie yourself down eyes still open , maybe just kind of witness this moment before you step through the portal and to sleep , knowing that you've chosen to be here , that you are safe and supported .
Speaker 1Maybe just take a nice deep inhale on four three two and one , holding at the top and then exhaling on four , three , two and one , just ridding yourself of any excess , old , stale energy . Take a few more of these Nice deep inhale , inhaling energy and light , holding at the top and then releasing , feel yourself starting to settle a little bit and when you're ready , you're going to close your eyes .
Speaker 1It's important for us to allow our bodies to relax and I want to just take a moment to honor you for taking that time . Allow your arms and legs just to relax , your feet maybe gently flopping , feeling the bed or the chair or the mat beneath you as you continue your deep breathing , go ahead and kind of nod your head from right to left , just loosening your neck . Eyes are closed . If you feel comfortable , take a moment to tuck your chin down to your chest and then reach your chin up to the ceiling and then just bring it back to neutral , start to feel energy releasing and make sure that your covers or blankets are nearby . You're feeling warm and supported . I want you now to think of a color . It can be any color you want . Maybe it's blue like the sky , or yellow like a sunflower , maybe . Just pick a favorite color . Whatever it is , I want you to breathe in that color slowly , as if you're smelling a flower or fresh laundry or whatever it is that you love to smell . Take a deep , smelling breath in and then , as you breathe out , breathe slowly as if you're blowing giant bubbles , breathing in through your nose and out through your mouth , if that feels comfortable , nice and slow and steady . Feel your stomach begin to grow and expand like a balloon as you inhale and then deflate as you exhale , rising up and down . Nothing to do but breathe , think , still and calm and peaceful . Notice how relaxed you're starting to feel . If you'd like to come back to your color now , imagine breathing that color all the way down to your toes , feeling it fill your toes and then slowly move back out , inhaling and exhaling . With each exhale you feel your body getting softer and more relaxed , feeling calm and still , moving now up from the feet to your lower legs , to your shins and calves , feeling your color all the way into your lower legs and , as you do , feel them becoming still and relaxed . Impression特哇ie haveee .
Speaker 1Now what I'd like you to do , if you can , is to tighten all the muscles in your legs , feeling your kneecaps pulling up , pull your toes tightly and hold two , three , four and just let go . Feel the energy circulating now through that area . Now I want you to imagine that your color is like paint and that your energy , like a paintbrush , is stroking gently through your legs , between your toes , around your knees and your thighs and your hamstrings , painting the beautiful color and gentle strokes and each area that you touch relaxes even further . Moving now to your thighs and your upper legs , breathing your color into this area , see the color swirling and then see and feel how you're just even more relaxed , allowing your muscles to melt . And now I want you to draw your awareness to your tailbone , draw your color energy there and , like a rising thermometer , I want you to fill your spine with this beautiful color , from the bottom tailbone up through each vertebrae , this beautiful painted energy , color and energy rising and relaxing with each vertebrae .
Speaker 1The beautiful brush stroke up to the very back of your neck , over the top of your head , painting down your nose , tracing a beautiful line over your upper lip , your lower lip , your chin . Feel the brush stroking down your throat , your neck , right through the center of your chest down to your belly button and here like a beautiful beautiful whirling , swirling energy .
Speaker 1It circles and it floods your belly as you breathe in , filling up like a balloon , filling with that beautiful color , relaxing with each exhale , settling now just a little deeper into your warm covers , feeling your head relaxing on your bed or your pillow , and then breathing that beautiful color up from your stomach through to your chest , filling your chest with your color Whirling beautiful , warm .
Your mind is feeling quiet . Now Allow the color to pass up back through your throat , into your sinuses and around the backs of your eyes , nostrils and your beautiful , beautiful mind . Just let it swirl . Start to feel your face and your jaw and your tongue all relaxing . Take a beautiful breath here and , on the exhale , feel the color rush out , spill over your whole body like a shower of color Washing , washing your body with relaxation , from the top of your head to the soles of your feet , washing away any worries or concerns . You feel safe and calm and still Allow yourself now to gently drift away .
Speaker 2In this beautiful feeling .
Speaker 1I am relaxed , I am safe , I am calm . Allow yourself to drift , knowing that you are perfect , just the way you are .
Speaker 2Easy .
Speaker 1Nothing to worry about .
Speaker 2Safe , calm .
Speaker 1Sleep .