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Visualizations Relaxations Meditations

Bedtime Relaxation

To help you get a good night's sleep and wake up refreshed, try this visualization at bedtime. First, make yourself comfortable either lying in bed or sitting beside the bed. Take three deep breaths inhaling deeply and exhaling fully. Close your eyes and mentally search your body for areas of tension. If you find specific areas requiring attention, stretch the muscle groups in the area and then relax them completely. If they still demand your attention, tense the muscles then stretch and release. Once your body feels calm, visualize a warm, yellow light shining down from the ceiling. Watch as it illuminates first your toes and feet, and then slowly moves up your body. It feels healthy and warm as it moves up your legs and across the pelvic and hip area. Focus on each part of your body as the light continues to move upward. It moves across the abdomen, chest, and back, down your arms to your hands and the tips of your fingers. The tips of your fingers seem to be bursting with healthy, vibrant, yellow light. Feel the light tingle as it visits your fingertips. Bring the yellow light back up your arms, around your neck and across your face and head. When you focus on your face, pay particular attention to the eye area. Make certain to relax all the little muscles around the eyes and on the forehead. When you reach the top of your head, allow the warmth to settle there. Now that you have seen your physical body in this clear light, turn the filter on the light to a calm shade of purple. With this purple light, once again visit your body from your toes to the top of your head. Leave this purple light in place as you drift off to sleep.


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