Hello friend,
Welcome back.
Thank you for choosing to spend just a few minutes with me today.
Before we start,
Let's take a moment to get comfortable and relaxed.
In a moment,
You'll hear a chime that will indicate the beginning of our session.
Then,
Laying down on your back,
With your arms by your sides,
Palms facing up,
And your legs slightly apart,
I'd ask you to close your eyes if that feels comfortable,
And take a deep breath in through your nose,
And exhale slowly through your mouth.
Let's do that again.
Take a nice deep inhale,
And feel your chest and stomach expand.
Notice how the air fills your body.
Then exhale slowly,
And notice how the air leaves your body.
Let's do that a few more times,
Just focusing on each inhale and each exhale.
Feel your body relax with each breath out.
When you're ready,
We'll get started with our practice.
If you need a little more time,
Just press pause and come back to the recording.
This session is a progressive relaxation exercise with a self-compassion twist.
Incorporating progressive relaxation as part of a bedtime routine can send a signal to your body that it's time to wind down and help prepare you for sleep.
This can create a conditioned response,
Making it easier to transition from wakefulness to sleep.
Progressive relaxation involves systematically tensing and then relaxing different muscle groups in the body.
This process helps release physical tension and the stress that accumulates throughout the day.
For gay men,
Or anyone facing unique stressors,
This can be particularly beneficial as it provides a way to unwind and let go of daily anxieties which can interfere with your sleep.
As you progressively relax your muscles,
Your body tends to enter a more relaxed state overall.
This relaxation response can lead to improved sleep quality,
Making it easier to fall asleep and to stay asleep throughout the night.
If you're someone who suffers from physical discomfort or pain,
Progressive relaxation can provide relief by relaxing tense or sore muscles,
Which can otherwise be a hindrance to falling asleep comfortably.
So let's just settle in.
Take a breath,
See if you can get 10% more comfortable and 10% more relaxed.
As we progress through the body,
Allow yourself to fall deeper and deeper into rest in preparation for the night's sleep.
From this point,
Just listen to my voice,
Follow my instructions.
It's perfectly natural to drift off.
Just come back to my voice and hear my words.
We'll start the body scan at the crown of your head,
So I'd like you to bring your attention to your scalp.
Now affirm,
I am at peace with myself.
Move down to your forehead,
Briefly tense,
And then completely relax the muscles.
Tense it,
Relax it,
And now affirm,
I love and accept myself completely.
I love and accept myself completely.
Continue down to your eyes,
Your cheeks,
And jaw.
Tense briefly,
And then release any tension.
Allow them to relax,
And affirm,
I am deserving of love and happiness.
Moving on to the neck and shoulders,
Bring your awareness there,
And as you breathe out,
Let go of any tightness,
Affirm,
I am free to be myself.
Shift your attention to your arms and your hands,
Feel them growing heavy and warm.
Clench your fist,
Hold it tight,
Then release it,
And now affirm,
I am worthy of love and connection.
Move your awareness to your chest,
Feeling it rise and fall with each breath.
Imagine a warm,
Comforting light in your heart center,
And affirm,
I open my heart to love.
Sense the rise and fall of your stomach with each breath,
And affirm,
I trust in the flow of life.
Now bring your awareness to your hips and your pelvis,
Releasing any tension,
And then affirming,
I am connected to my true self.
Finally,
Focus on your legs and your feet.
Tense them briefly,
And then allow them to become completely relaxed,
And affirm,
I am at peace with my journey.
Now return your attention to your breath,
Feel the gentle rhythm of your inhales and exhales.
Affirm,
I am safe and supported.
To close our practice,
Repeat these affirmations silently to yourself.
I will repeat each one three times.
Each time you repeat it to yourself,
Allow yourself to fall deeper and deeper into rest.
I am loved just as I am.
I am loved just as I am.
I am loved just as I am.
I am worthy of happiness and love.
I am worthy of happiness and love.
I am worthy of happiness.
I embrace my true self with love and acceptance.
I embrace my true self with love and acceptance.
I embrace my true self with love and acceptance.
Take a deep breath in,
Slowly exhale,
Feel a sense of peace and relaxation enveloping your entire being.
As you drift off to sleep,
Know that you are safe,
Loved,
And supported in this moment,
And always continue to breathe deeply and naturally as you fall into a deep and restful sleep.
Just let my voice completely fade away.
Enjoy your amazing sleep,
And may you wake up refreshed and ready to face a new day filled with love and joy.
Sweet dreams tonight my friend,
A better tomorrow is waiting for you.
