Welcome to Journey into a Deep Sleep.
This sleep journey will take you through a relaxation body scan so that you can experience a deep restful night's sleep.
If you fall asleep before the end,
That is wonderful,
Just continue to sleep deeply and soundly.
Make sure you are lying in your preferred position for a deep night's sleep where you will not be disturbed,
Warm,
Cosy and comfortable.
And gently close your eyes,
Let's settle in.
Any thoughts,
Worries or concerns,
Just wrap them up in a ribbon and watch them float away into the starry night sky far away,
Just let them go.
Take a slow deep breath and let go of any tension as you feel yourself sinking into the bed you're sleeping on,
Becoming still more comfortable and relaxed.
Take another slow deep breath and release any further thoughts,
Letting them drift away.
Bring your awareness into your heart centre and notice a softness there.
Another beautiful breath in and this time take the breath down to your abdomen,
Relax with a deep exhale.
Take another slow deep breath and know that in this moment all is well,
Tune into the present moment.
Follow your breathing in and out as you relax and settle in still more.
Just let your shoulders and neck area relax,
Your arms,
Back,
Abdomen,
Hips,
Legs and feet,
Relax and breathe.
Breathing is your connection to life and the natural world and like all of nature it has a rhythm.
Take a few moments to do nothing more than simply follow the rhythm of your breath and relax.
Notice your breathing,
Good.
Just bring to your awareness three things that you are grateful for today.
As you bring them to your awareness just bring a beautiful smile to your lips.
Pay attention to how you feel,
Good.
Now bring your awareness and attention to the back of your head.
Just rest there for a moment and feel this area becoming calm and relaxed.
Move to your crown,
Releasing and relaxing any tension there,
Your forehead,
Soothing any worry lines.
Your left eyebrow,
Right eyebrow,
Third eye,
Just relax into your third eye and see a soothing white light in your third eye chakra.
Your right eyelid,
Left eyelid,
Just feel the eyelids resting lightly on the top of your eyes.
All of the muscles around your eyes are now completely relaxed after all the work they have done for you today.
They are now ready to relax.
Bring your attention to the bridge of your nose,
The tip of your nose,
Right nostril,
Left nostril,
Just notice your soft breathing through both nostrils,
The gentle flowing of your breath in and out.
Move now to your right cheek,
Left cheek,
Your mouth,
Upper lip,
Lower lip,
Upper teeth,
Lower teeth,
Your tongue,
Palate,
Throat,
The back of your throat,
The whole of your mouth now,
Just bring your awareness there.
Your chin,
Now relax any tight muscles in your jaw,
Release the tension on the right side of your jaw,
The left side of your jaw,
The whole of your jaw is now releasing and relaxing,
It's letting go.
Your right ear,
Left ear,
Your ear canal is all balanced and calm.
All of your facial muscles now feel them completely soft and relaxed,
The whole of your head is now very relaxed.
Bring your attention to the base of your head,
Those tight muscles right at the base and just feel them letting go,
Diminishing,
Easing into your pillow.
Release the stress and tightness in your neck,
Back of your neck,
Front of your neck,
All the muscles of your neck release and relax.
Your throat is soft.
Bring your awareness to the tops of your shoulders now,
Right shoulder blade,
Left shoulder blade,
Feel them easing into the surface you're resting on and let them go.
All your muscles around your right shoulder blade,
Under your right arm,
Upper arm,
Elbow,
Lower arm,
Right wrist,
Back of your right hand,
Fourth finger,
Middle finger,
Ring finger,
Little finger and your thumb.
All releasing and relaxing,
Just see a white light at your fingertips.
Now feel the palm of your right hand,
Your wrist,
The whole of your right arm,
Down to the right side of your waist and right hip,
Feel them release and relax.
Bring your awareness back to the top of your shoulders.
Your left shoulder blade,
Feel it easing into the surface you're resting on and let go.
Left underarm,
Upper arm,
Elbow,
Lower arm,
Wrist,
Back of your left hand,
Fourth finger,
Middle finger,
Ring finger,
Little finger,
Your thumb,
All releasing and relaxing now.
See a bright white light at your fingertips.
The palm of your left hand,
Wrist,
The whole of your left arm,
Left side of your waist,
Hip,
Feel them releasing and relaxing.
Both palms now,
Both hands,
Both arms,
Both underarms,
Down to your waist and hips.
Now completely relaxed.
Bring your awareness back to your right shoulder blade and your right side of your back.
All of the muscles on the right side of your back,
Relax.
Bring your awareness to your left shoulder blade,
The left side of your back,
All the muscles on the left side of your back,
Relax.
Now feel your back completely relaxed.
The whole of your muscular system is now relaxing.
Focus on your spine now,
Tailbone,
Lower spine,
Middle spine,
Upper spine,
All the way to the top of your spine.
Feel each vertebrae as you travel up and down your spine and just see a calming,
Soothing white light there flowing up and down your spine.
Feel it nourishing and re-energizing your spine.
Each of your vertebrae is now relaxed.
All the nerve endings in your spine is so relaxed right now.
The whole of your nervous system has calmed right down.
Your whole back is now feeling so relaxed.
Your lower back,
Middle back,
Upper back,
Neck,
Head,
Arms,
Hands,
All feeling so much more relaxed.
Now just rest into that relaxation and notice how it feels.
Good.
Bring your focus to your heart center now and see it filled with a loving white light of kindness,
Joy,
Peace and gratitude.
Feel it expanding into the chambers of your heart.
Now bring your attention to your chest area,
The right side of your chest,
Left side of your chest,
The center of your chest and the whole of your chest.
Just bring a softness there.
Your rib cage,
Feel tension melting away.
Right side of your ribs,
Left side of your ribs,
The whole of your rib cage is now relaxed.
Letting go.
Bring your awareness to your abdomen now,
Your upper abdomen,
Lower abdomen and all your vital organs.
Just breathe into your abdomen,
Your stomach,
Large intestine,
Small intestine,
Spleen,
Pancreas,
Liver,
Right and left kidney,
Gallbladder,
All your internal organs.
Bring white light and healing to all the systems of your body now as they begin to relax and release.
Bring your focus to your sacral area,
Release and relax.
Left and right buttock,
Bring your awareness there and feel them easing and relaxing.
Now bring your awareness to your right hip and see it becoming more and more relaxed.
Any tightness is easing away.
Right outer thigh,
Inner thigh,
Kneecap,
Back of your knee,
Calves,
Shin,
Ankle,
Top of your right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Just bring your awareness there.
See a light in your toes.
Heel pad,
Toe pad,
Top of your right foot,
Release and relax.
Sole of your right foot,
Right leg,
Right hip,
Relax.
Now take your awareness to your left hip.
Feel it easing and relaxing.
Left outer thigh,
Inner thigh,
Left kneecap,
Back of your knee,
Calves,
Shin,
Ankle,
Top of your left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
See a white light there in your toes and just bring your awareness to your toes.
Heel pad of your left foot,
Toe pad,
Release and relax.
Sole of your left foot,
Left leg,
Left hip,
Relax.
Both soles now,
Both feet,
Both legs,
Both hips,
Sacral area,
Lower abdomen,
Lower back,
Your lower torso is all completely relaxed right now.
Upper abdomen,
Middle back,
Your chest,
Upper back,
Hands,
Arms,
Shoulders,
The top of your back,
Neck,
Face,
Head,
The whole of your upper body,
The whole of your upper torso is now completely relaxed.
Your lower torso,
Your upper torso,
The whole of your body,
Feel how relaxed you are.
Just settle in to this feeling of deep relaxation.
With your body this relaxed,
Sleep comes easily to you.
Now just take some slow breaths in and out.
Breath coming in,
Breath going out.
Feel the breath flowing through your nose down to your heart center and release.
Just feel the gentleness of this breath as you become more and more in tune with sleep.
Feel how the breath relaxes you.
Just breathe naturally and calmly.
Take your breath down through your face into your neck and shoulder area and feel them relax even deeper.
Breathe down to your chest,
Ribs and upper back.
Feel the release and letting go of tension.
Flow the breath down your arms,
Wrists and hands.
Let go your upper abdomen,
Lower abdomen.
Breathe in,
Hold for a moment and release.
Bring the light and energy of the breath to all your vital organs as you go further down your body with your breath.
Your hips,
Thighs,
Knees,
Calves and shins.
Bring your breath down to your feet and toes.
Now bring the breath back up your body and let it flow back down through your body and all your systems,
Relaxing and releasing any further tension.
Whole body breathing in and out,
In and out.
Feel the flow of this whole body breathing.
Continue for a few more breaths and feel deeply relaxed.
With your body this relaxed,
Sleep comes easily to you.
Take some slow breaths now in and out.
Feel the breath flowing through your nose down to your heart center and release.
You are becoming more and more in tune with deep sleep.
You deserve to sleep deeply and soundly.
You deserve a restful sleep.
You deserve to sleep peacefully.
Sleeping soundly is natural for you.
Just continue with this gentle breathing for a short while as you drift into deep sleep.
Good.
Ask for a sphere of protective,
Warm,
Golden,
Loving light to be placed all around you and this experience too so that all the positive,
Breathing,
Serene and peaceful benefits will stay with you throughout the night.
Take a moment to thank yourself with gratitude for giving yourself this gift,
This gift of relaxation and a good night's sleep.
Good night,
My friend.
Sleep deeply and peacefully.
Namaste.
Namaste.
