Rest, Relax And Sleep
Begins with brief talk on two common roadblocks to good sleep. Then some tapping on releasing those blocks. Then moving into a loving body scan sending your subconscious the message it is time to rest, relax and sleep. Our brains thrive off of this message because if we have any stress, it is perceived that it is time to problem solve. Lingering beautiful music to soothe into a deep sleep.
Transcript
It's time to sleep.
Whether it's taking a nap midday,
Bedtime in the evening,
Or in the middle of the night if you wake up,
This recording will help you get a restful sleep.
There are a couple of things that interfere with a restful sleep.
One is limiting beliefs around sleep.
I know my mother is famous for saying,
I'll sleep when I'm dead.
So if you've gotten any kind of negative messages like that around sleep,
Maybe a message that taking a nap is being lazy or unproductive,
Maybe not even fully realizing how imperative sleep is to your emotional and physical health and well-being.
Make sure it's dark.
If it's not dark,
If it's the middle of the day,
Sleep masks are a great alternative.
Make sure the temperature in the room is comfortable,
Even a couple of degrees cool.
Make sure you have loose-fitting clothing or none at all.
And let's just get ready for a nice restful sleep.
Another thing that interferes with sleep is stress.
So I usually have you gauge your stress level on a scale from 0 to 10.
And if we have anything that's bothering us,
Any frustrations,
Worries,
Concerns,
Fears,
That are over a 3,
And sometimes we may have several that are over 3,
Then our brain is getting the message that we're not safe,
That we can't really fall into a deep,
Long sleep because there may be a potential threat to survival.
So it's really important to release those stressors and give your subconscious the message that it's just time to sleep now.
So we'll begin with releasing any stressors or beliefs,
Which you'll be tapping along with me.
And then after that,
You can let your hands relax and just listen to my voice and the music.
Take a drink of water if you'd like.
And let's go to the side of the hand,
The carotid artery.
And we're going to take three deep,
Slow breaths.
Notice if you can make the breath even slower,
Expanding your whole ribcage and belly.
Notice if you can make the breath even slower,
Expanding your whole ribcage and belly.
Noticing the exhale is always longer than the inhale.
Go ahead and gauge right now,
Just check in with yourself.
Do I have any worries?
Do I have any stress?
Any kind of emotional anguish?
Limiting beliefs around sleep?
It might even be fears of not being able to get a good night's sleep.
That's very common with the chronic illness.
Anything like that,
Just any uncomfortable emotion,
Just notice it.
Don't need to analyze it or attach any stories.
Just notice it and gauge what number it's at on a scale from 0 to 10.
And when you notice,
And you're still tapping on Karate Chop,
When you notice that it's likely over a 3,
It helps you give yourself more understanding and compassion around any sleep challenges.
And knowing that the tapping we're about to do is going to relieve that and set you up for a restful sleep.
Take one more breath.
Even though I do have some stress,
I'm just going to say stress is a general word or term.
If when you repeat after me,
If there's,
For example,
Anger that's coming up for you,
Just replace it with anger or whatever emotion is most present right now.
Even though I have this stress,
And possibly limiting beliefs around sleep,
I deeply and completely love and accept myself for who I am.
Even though I have this stress,
And some limiting beliefs around sleep,
I send a clear message to my subconscious,
That I love and accept myself for who I am.
And that's what I'm going to do.
I send a clear message to my subconscious.
It's safe to let all of this go.
It's safe to relax.
It's safe to sleep.
Top of your head,
Another breath.
Top of your head,
Another breath.
All of this stress.
Eyebrow.
I'm noticing it in my body.
Side of your eye.
Side of your eye.
I notice my repetitive thoughts around this.
Under your eye.
Any limiting beliefs around sleep.
Under your nose.
If I have any of those known or unknown,
Chin.
I release them now.
Collarbone.
My new healthy belief around sleep is that it is an act of self-love and self-care.
Under your arm.
It's a way of cooperating with my healing.
Top of your head,
Take a breath.
My body does so many amazing things when I relax and sleep.
Eyebrow.
I deserve all of my love and care.
And that includes rest and sleep.
Side of your eye.
It's safe for me to rest and sleep.
Under your eye.
All this stress.
Under your nose.
There's nothing I can do about any of it right now.
Chin.
The very best thing I can do for any situation that I'm concerned about is to take care of myself.
The best thing I can do for any of this stress is to rest,
Relax,
And sleep.
Under your arm.
I don't have to analyze or troubleshoot or plan for anything right now.
It's time to rest,
Relax,
And sleep.
Go ahead and put one hand flat on top of the other over your heart.
Taking some deep,
Slow,
Easy breaths.
It's time to rest.
Relax.
And sleep.
It's time to rest.
Relax.
And sleep.
It's time to rest.
Relax.
And sleep.
Getting comfortable now in your favorite sleep position.
Getting curious about any ways that you could make yourself even 1% more comfortable.
Maybe you can add a pillow to support your back or under your arms or under your knees.
Maybe you can add or subtract a blanket.
Maybe you could turn on a fan for extra white noise and a breeze.
It's time to rest,
Relax,
And sleep.
Doing a nice,
Loving body scan.
Picturing the top of your head.
Giving the top of your head permission to rest,
Relax,
And sleep.
Sending the top of your head the message,
Thank you.
I love you.
Moving to your face.
It's time to rest,
Relax,
And sleep.
Giving every tiny muscle in your face permission to release.
The muscles around your eyes,
Your jaw,
Maybe stretching your jaw out for a moment,
Opening your mouth really wide,
And letting go.
Sending your whole face the message,
Thank you.
I love you.
Moving to the throat and the neck,
All the glands that reside here.
It's time to rest,
Relax,
And sleep.
Giving all parts of your neck and your throat permission to release.
Maybe moving your neck around a little bit,
Gently and slowly.
Sending a clear message to your heart,
Gently.
Sending a clear message to your throat and your neck,
Thank you.
I love you.
Moving to the chest area,
Imagining the bones,
The cartilage,
The muscles,
The organs in your chest.
It's time to rest,
Relax,
And sleep.
Noticing if you feel any tightness or tension here.
Sadness loves to hang out in this area.
If you notice that,
Just notice it.
There's no need to go into the story around it,
The reasoning behind it.
Just notice it and say,
Thank you.
I love you.
Noticing both of our arms now from the top of our shoulders down to our shoulders.
From the top of our shoulders down to the tips of our fingers.
Mentally scanning.
It's time to rest,
Relax,
And sleep.
Maybe opening and closing a fist in your hands.
Maybe moving your arms around to a different sleep position.
All the heavy things that we carry today.
Letting it all go.
Allowing every muscle,
Bone,
Fiber,
Tendon in both of our entire arms to release and let go.
Sending a message to our left arm.
Sending a message to our right arm.
Thank you.
I love you.
And now moving to the torso,
The stomach,
The back.
Lots of emotions in this area.
Anger loves the liver.
Anxiety hangs out in the gut,
The stomach.
Just notice it if any of it's there.
And notice just by giving these areas permission to relax,
They do.
They can soften.
It's time to rest,
Relax,
And sleep.
Sending a clear message to your entire torso,
Your guts,
Your stomach,
Your back.
Thank you.
I love you.
Moving down to the hip area,
Your bottom,
Your pelvic floor,
The psoas muscle,
Which is a huge muscle that is holding a lot of your stress for you.
Again,
An opportunity to switch sleep positions.
Maybe noticing a gentle stretch here.
It's time to rest,
Relax,
And sleep.
This is the area where we hold a lot of anxiety.
If there's been any past traumas,
Giving this area permission to let go,
Sending this whole region of your body the message that you are safe.
Thank you.
I love you.
And now focusing on the legs,
The right leg,
The left leg.
From the top of the legs,
Let's start at the hip joints,
Down to the tips of your toes.
An invitation to rotate your feet.
Curl up your toes and let them go.
Maybe even flexing your entire legs and then letting go.
It's time to rest,
Relax,
And sleep.
Taking some deep,
Slow breaths.
Sending the message to your right leg and to your left leg.
From the top of your legs to the tips of your toes.
Thank you.
I love you.
Noticing how the breathing is even deeper,
Slower,
And easier now.
Your body is relaxed.
Your mind is at ease.
Your subconscious is really getting the message that you're safe and it's just time to sleep.
If any lingering concerns are still popcorning into your mind,
Just notice them and let them pop right out.
Sending your subconscious the message it's time to rest,
Relax,
And sleep.
Allowing yourself to just listen to the beautiful music.
Only paying attention to breathing deeply,
Fully,
Slowly.
Sending your entire being the message thank you.
I love you.
It's time to rest,
Relax,
And sleep.
