Welcome to this 10-minute sleep protocol designed to get you ready for bed and improve sleep.
Lie down,
Get cozy,
And close your eyes.
Now let yourself know that your day is over.
Everything can wait until tomorrow.
There's nothing else you need to do other than sleep.
Sleep is the only thing that matters right now.
Let's begin with light breathing.
The goal is to take slow and long breaths in and out through the nose.
You want to imagine there's a feather under your nose that won't be disturbed.
You'll start to feel light air hunger,
The need to breathe heavier,
And that's what you're looking for,
A little discomfort.
If the air hunger gets too strong,
You feel too stressed,
Or your diaphragm contracts,
Take in more air.
Going for 90 seconds in 3,
2,
1,
Go.
Try not to tense up.
Relax into the discomfort.
Breathe normally.
Now picture a set of stairs with 10 steps.
These stairs can be made from anything you'd like.
Wood,
Stone,
Brick,
Whatever you prefer.
Just make sure they're very vivid in your mind's eye.
I'm going to count down each step from 10 to 0,
And with each step you take,
You'll sink deeper and deeper into the surface beneath you.
10,
Take your first step.
9,
8,
Feeling more and more relaxed,
7,
6,
5,
Sinking deeper into relaxation,
4,
3,
Feeling heavier and heavier,
2,
0,
You are now completely relaxed.
Allow yourself to enjoy this state of calm.
Let's move to 3 rounds of relaxation breathing.
Inhaling for the count of 4,
And exhaling through thinly pursed lips,
Or making a shhhhh sound for the count of 8.
With every exhale,
Allow your body to sink even deeper.
Let's begin.
And inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Breathe normally.
Picture a light floating over your head.
This light is sending down warm and relaxing energy to any body part it touches.
Melting away any tension.
This warm light is shining on the top of your head.
Down to your forehead.
Eyebrows.
Eyes.
Nose.
Upper lip.
Chin.
Jaw.
Now this light covers your entire face.
Melting away any tension.
Moving down to your neck.
Shoulders.
Upper arms.
Forearms.
Fingers.
Now covering your arms from shoulders to fingertips.
Moving to your chest.
Through to your upper back.
Down to your belly.
Through to your lower back.
Now this light expands to cover your entire upper body.
Feeling a sense of warmth and relaxation.
Sinking deeper and deeper.
Deeper and deeper into the surface beneath you.
The light moves to your pelvis.
Hips.
Thighs.
Calves and shins.
Tops of the feet.
Soles of the feet.
Toes.
Now the warm light covers your entire lower body.
From your hips down to your toes.
Melting away any tension.
It now moves to your entire body.
Sending down waves of relaxation.
From head to toe.
You feel your body sink even deeper into the surface beneath you.
Feeling heavier and heavier.
You enjoy this sense of ease.
On your next inhale,
Breathe in this light and send it to your chest.
And let this warm light spread through your entire body on every exhale.
Inhale bringing in the light.
Exhale allowing the light to spread.
Now enjoy a restful and peaceful sleep.
