A guided meditation for sleep featuring slow nasal breathing, progressive body relaxation, and affirmations like "I am deeply loved and supported by the universe" and "Abundance flows to me with ease." Rhythmic counting and specific breath mechanics guide you toward deep rest.
Foreign.
Welcome all of you beautiful breathing people to this nighttime breathing routine. Find your way to your comfortable position. You can lie down if you're doing this before bed. Stay seated if you just want deep relaxation. This session will breathe very slowly in through the nose and out through the nose. Breathing will calm our nervous system and prepare us to breathe in and out through the nose while we sleep. So let's begin by inhaling.
2, 3.
Exhaling through the nose. As you relax, inhaling, Relax the back of your head. Relaxing your face muscles. Relaxing your jaw.
3, 4.
Placing your tongues on the roof of your mouth. Letting go of tension in the neck and shoulders. Letting your arms hang loose. Hold your abdominal muscles Relax. Deeper into your space. Your hips rounded to the earth. Your bed. Your legs completely relax. All the way down to your feet. Full body is relaxed. Your diaphragm cramp pulls down as you inhale. Comes back up as you exhale. Observing any thoughts. The inhale.
Three.
Let them fall away. Each exit the breath like a wave. And after a few minutes, with our brain waves slow and us open and receptive, we come in with some mantras and affirmations to help reprogram our mind as we drift off to a beautiful sleep.
1, 2, 3, 2, 3, Four. Two, three. One. And two, three, four. Two, three, four. Two, three, four. 3, 4. 2, 3, 4. 2, 3,. 2, 3, 4. 1, 2, 3, 4. 2, 3, Four. 3, 4. 2, 3, 4. 1, 2, 3, Three, four. And two, three, Four, 3, 4.
Now with a calm mind, relaxed bodies allow these affirmations to sink deep within your subconscious mind. With every breath, I invite in deep breath and renewal. Every breath, I invite in deep breaths and renewal.
4.
I am deeply loved and supported by the universe. I am deeply loved and supported by the universe. Three. I am surrounded by love. My heart is open, calm and ready to receive. I am surrounded by love. My heart is open, calm and ready to receive.
4.
Abundance flows to me with ease. Abundance flows to me with ease. I release worry and I trust that life provides all that I need. I release worry and I trust that life provides all that I need. I honor my mind, body and spirit with kindness and compassion. I honor my mind, body and spirit, compassion and kindness. And now I surrender to a peaceful night of sleep. Now I surrender to a peaceful night of sleep.
3, 4, 2, 3, 4. One. Three, four, two, three, four. Two, three, 2, 3, 4. 2, 3, Two, three, four. And two, three. 2, 3. 2, Three, four. 2, 3, 4. 2, 3, Two, three, four. Two, three, four. Two, three, four. One, two, three, Two, three. 1, 2, 3, 4, 2, 3 4, 2, 3 4, two three. 1, 3, 2, 3 4, 2, 3, 4, 2 3. 1, 2, 3, 4, 2, 3 4, 3, 4, 2, 3, Four. And two, three, 3, 4, 2, 342, 34, 2, 3, 4, 2, 3, 4. 1, 2, 3, 4, 2, 342-342-3, 2, 3. And 2, 3, 4, 2, 34 2, 3.
3.
Four two, three, 2, 3 4, 2, 3. 342-3423. 1, 3, 4, 2, 3, 4, 2, 3, 4. 1, 2, 3, Four, 2 3. 2, 3. 4, 2, 3, 423, 2, 3 4, 2, 34 2, 3, 4, 2, 3, 4. And 2, 3, 4, 3, 4, 2, 3. 1, 4, 2, 3, 4, 2, 3, Four. 1, 2, 3, 4, 2, 3, 4 2, 3, 4, 2, 3, 4. 1, 2, 3, Four, 232-342-34, 2, 3, 4, 2, 3. 1, 2, 3, 4, 2, 3. Four. 342-3-. 2, 3, Four. And two, three, four. One, two, three, four two, three. 42 3. 1, 2, 3, Four.
3.
Four. 1, 2, 3, 04, 02, 342-33. 34 2, 3, 4, 2, 3, 4. 2, 3, 4. And 2, 3.
A.
2, 3, 4, 2, 3 4. 2, 3. 2, 3. 2, 3.
3.
Four. 3 4, 2, 3, 4. 2, 3.
Ah.
2, 3, 2, 3.
Four.
1, 4, 2, 3, 4 2, 3, 4 2, three. 1, 3, 4, 2, 3. Sa. Sam. It's sam. It's. It's. Sa. Sa.
It's sam. It's. It's. It's. It's. It's sam. It. It's. It's. It's. It's. It's. It's sam. It's. It's. It's sa. It's.
It.
It's sam. It's.
It. Sam.
It.
