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The Canvas of Relaxation: Bedtime Meditation for Better Sleep · STOPTIME: Live in the Moment.

• 0:01
  Speaker 1: Hey there.
• 0:01
  Speaker 1: This meditation is a great meditation for bedtime.
• 0:06
  Speaker 1: It's created to help you sleep feeling calm and still and relaxed.
• 0:14
  Speaker 1: Take a moment to do what you need to prepare your room and your sleep space.
• 0:23
  Speaker 1: 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.
• 0:36
  Speaker 1: 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.
• 1:16
  Speaker 1: Maybe 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.
• 1:43
  Speaker 1: 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.
• 2:20
  Speaker 1: It'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.
• 2:28
  Speaker 1: 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.
• 3:06
  Speaker 1: Eyes are closed.
• 3:08
  Speaker 1: 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.
• 3:45
  Speaker 1: You're feeling warm and supported.
• 3:51
  Speaker 1: I want you now to think of a color.
• 4:01
  Speaker 1: It can be any color you want.
• 4:06
  Speaker 1: Maybe it's blue like the sky, or yellow like a sunflower, maybe.
• 4:25
  Speaker 1: Just pick a favorite color.
• 4:26
  Speaker 1: 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.
• 4:42
  Speaker 1: 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.
• 5:11
  Speaker 1: Feel your stomach begin to grow and expand like a balloon as you inhale and then deflate as you exhale, rising up and down.
• 5:36
  Speaker 1: Nothing to do but breathe, think, still and calm and peaceful.
• 5:53
  Speaker 1: Notice how relaxed you're starting to feel.
• 6:05
  Speaker 1: 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.
• 6:34
  Speaker 1: 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.
• 7:19
  Speaker 1: Impression特哇ie haveee.
• 7:37
  Speaker 1: Now 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.
• 8:06
  Speaker 1: Feel the energy circulating now through that area.
• 8:13
  Speaker 1: 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.
• 8:46
  Speaker 1: 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.
• 9:24
  Speaker 1: 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.
• 10:13
  Speaker 1: The 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.
• 10:45
  Speaker 1: 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.
• 11:25
  Speaker 1: It 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.
• 12:43
  Speaker 1: Your mind is feeling quiet.
• 12:45
  Speaker 1: 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.
• 13:03
  Speaker 1: Just let it swirl.
• 13:05
  Speaker 1: Start to feel your face and your jaw and your tongue all relaxing.
• 13:20
  Speaker 1: 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.
• 14:07
  Speaker 1: You feel safe and calm and still Allow yourself now to gently drift away.
• 14:43
  Speaker 2: In this beautiful feeling.
• 14:48
  Speaker 1: I am relaxed, I am safe, I am calm.
• 15:03
  Speaker 1: Allow yourself to drift, knowing that you are perfect, just the way you are.
• 15:55
  Speaker 2: Easy.
• 16:00
  Speaker 1: Nothing to worry about.
• 16:11
  Speaker 2: Safe, calm.
• 16:23
  Speaker 1: Sleep.