Latest / STOPTIME: Live in the Moment. / Transform Your Sleep: Guided Bedtime Meditation and Body Scan

Transcript

Transform Your Sleep: Guided Bedtime Meditation and Body Scan · STOPTIME: Live in the Moment.

• 0:01
  Speaker 1: Hey there.
• 0:01
  Speaker 1: So how you set yourself up for tomorrow is very much connected to how you settle into your bedtime routine, and so this is a meditation that you can use for sleep, but I want you to think about it as something that you can build upon and that you can come to and remember that you're setting yourself up for a beautiful day.
• 0:41
  Speaker 1: We all want sleep and you will sleep, sleep, but you're doing something good for yourself when you set yourself up with a great bedtime routine.
• 0:54
  Speaker 1: So you can either pause the track and get yourself ready, truly intentionally ready, to step into that place and that intention of honoring this beautiful time before you sleep, letting go of anything that might distract you or pull you back into the day.
• 1:27
  Speaker 1: Really, take a moment to set up your room.
• 1:29
  Speaker 1: If you feel better getting into a neat bed and you haven't made your bed, that's okay, but if you feel like you want to, then go for it, whatever it is.
• 1:41
  Speaker 1: If you need a glass of water or maybe you know, check the temperature around, whatever it is.
• 1:45
  Speaker 1: If you need a glass of water or maybe you know, check the temperature around, whatever it is, all right, I'll be here when you get back if you want to pause the track and when you're ready if you haven't already turned out the light I'd like you to just sit on the edge of your bed, close your eyes gently, with your hands on your knees, your feet flat on the ground, and just take a few deep, cleansing breaths, breathing in, two, three, four, holding and then just exhaling for as long as you can, just letting go of any remnants of your day or thoughts that were churning.
• 2:47
  Speaker 1: This is your time.
• 2:49
  Speaker 1: This time is for you.
• 2:51
  Speaker 1: Once you've done a few of those, settle yourself into a comfortable position, making sure that you will not be disturbed, and I want you to close your eyes.
• 3:12
  Speaker 1: When you're ready, turn off your light if you have not already done that and take a deep inhale again for the count of four, three, two, one, holding and exhaling for a count of four, three, two, one.
• 3:37
  Speaker 1: And while you're inhaling, just saying to yourself breathing in, inhaling, just saying to yourself breathing in and on that, exhale, simply, simply say breathing out.
• 3:55
  Speaker 1: Repeat this breathing sequence six times while focusing on your breath.
• 4:01
  Speaker 1: While focusing on your breath, feel your body falling deeper into a state of relaxation.
• 4:13
  Speaker 1: You might even feel some resistance as you move into this next state.
• 4:21
  Speaker 1: That's okay.
• 4:24
  Speaker 1: Allow the transition time, the place where there's a space.
• 4:29
  Speaker 1: Allow the space for your muscles to let go, becoming soft and loose.
• 4:39
  Speaker 1: Feel your body becoming light and weightless and, at the same time, completely grounded and supported.
• 4:53
  Speaker 1: Let go completely and trust Trust in the safety of the universe.
• 5:07
  Speaker 1: I want you to draw your attention to your feet and say to yourself my feet and toes are relaxed.
• 5:33
  Speaker 1: Now follow this relaxing feeling upwards, while continuing to say the following my lower legs are relaxed, my knees are relaxed, my knees are relaxed, my upper legs are relaxed, breathing in the expansiveness, the new space that you've created.
• 6:12
  Speaker 1: Nothing to do but breathe.
• 6:18
  Speaker 1: Continue to scan your body, noticing how your hips are relaxed.
• 6:40
  Speaker 1: Your lower back is relaxed.
• 6:41
  Speaker 1: Saying to yourself my middle back is relaxed, feel it spreading, creating space between the vertebrae, taking up more space as you spread and then air underneath you as you float.
• 6:51
  Speaker 1: Saying to yourself my upper back is relaxed and my spine is relaxed.
• 7:01
  Speaker 1: My stomach, my stomach, my shoulders, my ribcage.
• 7:18
  Speaker 1: Just scanning your body and simply noticing the power of your breath to relax.
• 7:32
  Speaker 1: Reminding yourself tomorrow is going to begin in a beautiful way because you're taking this time to breathe and relax.
• 7:47
  Speaker 1: Feel your chest, relax your arms and elbows, mmm, mmm.
• 8:02
  Speaker 1: Luxuriate in this beautiful feeling.
• 8:06
  Speaker 1: Your forearms, your wrists, your hands and your fingers are relaxed.
• 8:17
  Speaker 1: You're feeling comfortable and tranquil.
• 8:33
  Speaker 1: Start to notice how heavy your muscles feel.
• 8:36
  Speaker 1: The lightness was the weight you had been carrying that you no longer need, and the heaviness you feel now is the relaxation, the grounding, the grounding, the letting go In your next breath.
• 8:58
  Speaker 1: I want you really to breathe that in and, as you exhale, feel as if you're sinking into the ground, becoming one with the universe.
• 9:11
  Speaker 1: The back of your neck is relaxed.
• 9:21
  Speaker 1: Feel the energy swirling around the front of your neck, which is now relaxing.
• 9:30
  Speaker 1: Your lower jawbone is relaxed.
• 9:37
  Speaker 1: Your ears, your cheeks, your lips are relaxed.
• 9:49
  Speaker 1: Your nose and your eyes are relaxed, your eyelids getting heavier and heavier.
• 10:03
  Speaker 1: Feel the breath on your eyebrows as your forehead relaxes and your scalp simply lets go.
• 10:33
  Speaker 1: On your next breath, I want you to breathe in gratitude.
• 10:40
  Speaker 1: Feel it, gratitude for this moment.
• 10:49
  Speaker 1: Your body and mind are connected and in this moment they are both relaxed.
• 11:03
  Speaker 1: Focus on your breathing, following the air and its path as it expands your stomach and ribs and then slowly leaves your body.
• 11:24
  Speaker 1: You're drifting now on a cloud, gently drifting, gently breathing, breathing.
• 12:10
  Speaker 1: Smile in your heart because you know that tomorrow's gonna be a great day.
• 12:32
  Speaker 1: Sleep well, my friends, namaste.