Hello and welcome to this guided meditation.
My name is Ben Holt and in this meditation we are going to be relaxing more deeply than you ever have before.
We will be preparing for a deep,
Beautiful sleep and the music which you hear now will carry you after the meditation into a deep,
Deep slumber.
So go ahead and lie down,
Relax and close your eyes.
Take a deep breath in through your nose,
Filling up all the way.
Open the mouth and sigh it out.
Two more just like that.
One more.
And a few moments you are going to be more relaxed than you've ever known yourself to be.
I'm going to mention certain parts of your body and as I do I want you to just feel that part of the body begin to relax deeply.
In order to help you relax I want you to imagine yourself in a wonderfully magical forest.
It's almost night time and the sky is a beautiful indigo blue.
The stars are coming out and the moon is lighting up the rich forest trees.
Off in the distance you hear a hypnotic sound of a babbling brook and the crickets and birds seem to be lulling you to sleep.
And as you lie motionless you begin to notice a wonderfully white light just above your head.
This white light is the most relaxing and beautiful light you could possibly imagine.
And as it begins to lower down around the crown of your head you seem to be touched with a desire and a willingness to relax deeper and deeper with every breath you take.
Continuing to lower now the light begins to touch the forehead and as it does I want you to feel all the little frown lines and all the little worry lines in the forehead just seem to disappear.
The forehead smooths out completely and feels very relaxed and you feel this relaxing light coming down around the eyes now.
Now the eyelids seem to be very very heavy,
So heavy they don't even want to open.
They may flutter a little bit and that's okay just feel how heavy they are and as the relaxation comes down around the face muscles now all the little muscles in the face just begin to relax.
Relaxation comes further down around the mouth now and all the hundreds of little muscles around the mouth just begin to relax.
So much so that the lower jawbone becomes heavy in the teeth part.
The mouth may even open up a little bit with relaxation as you continue deeper and deeper relaxing deeper and deeper still.
Feel this relaxation now around the lower jawbone and behind the ears so that all the little nerve endings behind the ears just seem to relax as you continue deeper and deeper and even deeper.
The relaxation goes to the back of the neck now down around the shoulders.
So much tension seems to go to our shoulders but now you feel the shoulders just begin to relax fully.
You can even feel them drop a little bit.
The relaxation seems to go to the backbone now and as it goes down the spinal column it just seems to go out to the sides so that every muscle,
Every nerve and every fiber in the back just begins to relax fully with each and every breath.
The relaxation seems to come now to the small of the back and around the bottom.
This warm sense of relaxation comes to the back of the thighs now and into the hollows of the knees around the calves of the legs around the heels to the bottom of the foot and each and every toe just relaxes even more and more and more as you go deeper and deeper and even deeper.
Calm,
Very peaceful,
Very relaxed.
And now if necessary allow yourself to shift your body however you need in order to become more comfortable and become more relaxed.
We are going to proceed to relax the rest of you now starting with the throat muscles.
Feel the throat muscles just start to relax.
The relaxation comes down the fronts of the shoulders,
Down the upper arms,
Over the elbow,
Down the forearm,
To the hand and each and every finger just relaxes more and more and more as you go deeper,
Deeper and deeper.
Just relaxing,
Doing so very well now as you continue to relax.
Feel the relaxation now coming back to the throat muscles,
Down into the chest and all the muscles and organs within the chest now just begin to relax.
This relaxation seems to continue down the stomach area and all the muscles and organs within the stomach just seem to relax.
This warm sensation of relaxation goes down into the thighs,
Over the knees,
Down the shin bones,
Across the instep of the feet and into the feet itself.
Each and every toe just relaxes more and more as you go deeper and deeper,
Relaxing deeper and then you continue to relax,
You go deeper and deeper,
Very,
Very relaxed.
Now I want you to imagine yourself standing in this forest and at the base of the feet is a beautiful stone stairway that leads downward into a very safe valley of relaxation.
This staircase will lead you into a profound state of deep,
Deep relaxation.
We are going to take you down these stairs now and as I count backwards from 10 to 0,
Each number will take you deeper and deeper and even deeper.
10,
Take the first step down.
9,
Deeper and deeper.
8,
Way down now.
7,
Deeper and deeper.
6,
Deeper,
Feeling very relaxed.
5,
Deeper and deeper.
4,
You are going into a deep state of relaxation now.
3,
Going deeper.
2,
Relaxed,
Too relaxed to even move,
Feeling very calm.
And 1,
At the next number you will feel this beautiful place entering a space of peace and tranquility beyond your wildest dreams called deep,
Deep relaxation.
More relaxed and peaceful than you've ever known yourself to be.
0,
Just continue to relax.
Feel the deep relaxation in the body and mind.
Allow yourself to drift into a deep,
Deep sleep.
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