Welcome to this Total Body Relaxation for sleep and rest.
Make sure you are in a very comfortable,
Warm and relaxed position where you will not be disturbed.
You can listen to this session at any time,
Be it in the day when you need to take a break or at night when you are ready to float and drift into a long night's sleep.
Take a deep breath in,
Pulling in as much air as you can and just let it go.
Allow yourself another full and beautiful breath,
Letting it go without pushing the air out too hard.
Take one more breath in your own pace,
As full as you can,
Holding it for a moment and let the air go.
Just feel your body beginning to relax now,
Letting go of any stress or tension.
Taking a few big breaths whenever you are ready to rest is now your priority.
Begin to focus on your right palm.
Relax your right palm.
Relax each finger,
One.
Relax your right wrist,
Your forearm,
Your elbow.
Relax your right bicep and the entire upper arm.
Relax your right shoulder down to your right hip,
Relaxing that too.
Relax your right leg all the way down to your right ankle and foot,
Each toe on your right foot.
Slowly,
Just let your toes relax completely.
Now bring your awareness up to the right side of your neck,
Relaxing that area.
Allow any sounds that you hear to feel like tiny waves of relaxation going into your right ear.
The entire right side of your head fully relaxes.
Your right brain relaxes,
Allowing creativity to be fully accessible to you.
Your entire right side is now fully calm and relaxed.
Sleep is easy for you when you feel this relaxed.
Begin to focus on your left palm now.
Relax your left palm and hand.
Relax each finger,
One by one.
Relax your left wrist,
Your forearm,
Your elbow.
Relax your left bicep and the entire upper arm.
Relax your left shoulder down to your left hip,
Relaxing that too.
Feel your left leg relaxed all the way down to your left ankle and foot.
Each toe on your left foot,
Just slowly let the toes relax completely.
Your neck,
Relaxing that area.
Allow for any sounds that you hear to feel like tiny waves of relaxation going into your left ear.
The entire left side of your head fully relaxes.
Your left brain relaxes,
Allowing rationality to be fully accessible to you.
Your entire left side is fully calm and relaxed.
This brings you closer to falling asleep.
Good.
Now,
Taking your awareness,
Starting with the back of your head.
Just allow the weight of the back of your head to generate relaxation.
The back of your neck relaxes.
Your shoulders and shoulder blades fully relax.
Your entire upper back is completely relaxed.
Your spine relaxes,
Starting from the neck,
Slowly going down bone by bone,
Vertebrae by vertebrae,
Relaxing your nervous system that runs through the spine.
There are 33 bones in your spine and each one of them is relaxing one by one.
Feel your muscles relax as you travel up and down your spine.
Relax.
Your lower back relaxes as it presses against the surface you are laying on.
Your hips,
Pelvis and glutes relax.
The back of your legs,
All the way down to your ankles,
Release.
This makes you feel so sleepy.
Nice.
We are going to go through one more focus scan on the front of your body,
Starting at your forehead.
Many of us hold tension in our foreheads,
So allow your forehead to just melt away.
This also relaxes the frontal cortex of the brain,
The place of creative formulation.
Relax your eyes now and notice they are making tiny movements.
These movements are called rapid eye movement,
Which allow you to relax even more.
And just notice your nose and how the air passes through.
Allow this flow of air to relax you.
Relax your mouth and your tongue.
Relax your throat.
Going down,
Relax your entire lungs.
Relax your heart and bring healing light to your heart area.
Relax your ribs and your stomach and allow your vital organs to relax.
Just take a deep breath into your stomach,
Hold for a moment and release.
Now bring your awareness to your liver,
Pancreas,
Spleen,
Kidneys,
Your entire digestive system.
Release and relax.
Your reproductive organs completely relax.
The tops of your legs relax all the way down to the tops of your feet.
Good.
Every single part of your body is so relaxed right now.
I will just leave you now for a minute to enjoy and experience this deep feeling of relaxation.
For one minute.
Good.
Now you are going to relax your body one more time,
But in a different way.
A fully relaxed body makes sleep come easily.
Make a fist with both of your hands and squeeze as hard as you can for five seconds.
Four,
Three,
Two,
One.
Then let go completely.
This is called tensing.
Tense your entire arms,
Flexing every muscle in your arms for five whole seconds.
Four,
Three,
Two,
One.
And release the arms completely.
Now tense your chest and abs as much as you can,
Holding it for an entire five seconds.
Four,
Three,
Two,
One.
Now relax your chest and abs.
Just let go.
Tense your pelvis and hips and reproductive organs,
Holding tension firmly for five seconds.
Four,
Three,
Two,
One.
Relax this whole area.
Tense your entire legs as much as you can,
Holding this tension for five whole seconds.
Four,
Three,
Two,
One.
And release the leg muscles completely.
Relax your legs.
And lastly,
Tense your feet and toes as much as you can,
Holding for five seconds.
Three,
Two,
And relax your feet.
By doing this you activate and then deactivate each muscle in your body,
Causing a continuous relaxation.
Now just stop and do nothing at all.
Don't flex or relax anything.
Don't activate or rest any area.
Just allow yourself to be.
Allow for your body to adjust to anything it sees is needed.
Allow for your body to have complete freedom from thought.
Let your body be in control of itself now,
To heal what needs to be healed,
Or activate what needs to be activated,
Or rest what needs to be rested.
It will do exactly as it needs to now.
Without any effort,
Just be aware of the natural state of your body.
When you allow the mind to step away from it,
When your mind gets out of the way,
Our bodies can take charge in miraculous ways.
Changing hormones,
The very chemistry of our bodies,
And even the structure of each of our cells,
To bring about natural healing.
This is what sleep and rest are for.
Sleeping fully allows for our mind to let go of the body so that it can regenerate and re-nourish.
So allow for yourself to sleep now,
However long you feel you need to.
So right now,
Allow your body to do what it does best,
To rest.
Wishing you a deep and peaceful sleep.
Thank you for taking time for you.
