Good evening,
Let's take this time together to help you relax your body and quiet your mind so you can soften into a deep,
Restful night's sleep.
Begin by lying down in a comfortable position,
Eyes closed,
And let's start with a cleansing breath to help you release and let go of the day.
Take a full,
Deep belly breath in,
Hold gently at the top,
And now very slowly let that air drift out.
Let's do one more together,
Inhale fully,
Hold,
And exhale slowly,
And with that out breath letting go of everything today carried for you.
Notice here how your body already feels lighter,
Softer,
And more at ease.
Now let's deepen this feeling with some gentle muscle relaxation.
I want you to start at your feet by pointing your toes and tightening those muscles,
Holding for one,
Two,
Three,
Four,
Five,
And releasing that.
Again pointing and holding and fully relaxing your feet.
Now moving up your legs to your calf muscles,
Tighten your calf muscles and hold and release.
Again,
Tightening them and holding and fully relaxing your calf muscles,
And moving up to your thighs,
Tighten them and hold,
Release,
Again tightening,
Hold,
And relax.
Now moving around to the backside,
I want you to tighten your buttocks and hold and release,
Again tightening and holding and fully relax.
Now moving to the front and to your stomach area,
I want you to draw in and tighten your lower abdominal muscles and hold for one,
Two,
Three,
Four,
Five,
And release.
Again,
Tighten and hold and fully relax.
Now moving to your upper stomach,
Tightening there and holding and release.
Once more,
Tighten and hold,
And now fully relaxing your stomach.
Moving up to your shoulders,
I want you to lift your shoulders up toward your ears and hold that for one,
Two,
Three,
Four,
Five,
And then slowly let them drop down,
Again lifting and holding and relaxing your shoulders.
Moving again around to the back and your shoulder blades,
Squeezing together your shoulder blades and holding,
And release,
Again tightening the shoulder blades,
And now fully relaxing.
Moving to your arms,
I want you to tighten your arms and hold and release,
Again tightening the arm muscles and holding,
And now fully relaxing your arms.
Moving down to your hands,
Make gentle fists in both hands,
Tighten and hold,
And release.
Again,
Making fists and holding and relaxing and feeling gratitude for all the work your hands did today.
Now moving to your face,
I want you to purse your lips and hold that,
Now relaxing them,
Again pursing your lips and hold and relax.
Moving to your nose,
I want you to scrunch up your nose and hold that and releasing,
Again tightening the nose and holding and then relaxing.
Moving up to your forehead,
I want you to furrow your brows and tighten there and hold and release,
Again tightening at the brow and holding and relaxing.
Let's do the entire face,
Scrunching your face and tightening those muscles and holding and releasing,
Again tightening the face and hold,
And now fully relaxing your face.
Now let's finish by tightening the whole body,
Everything we just worked through,
Tighten and hold everything in your body,
And releasing that,
Last time tighten and hold the whole body for 1,
2,
3,
4,
5,
And very slowly releasing everything.
Notice how each part is softening,
Every muscle,
Every tendon,
Every ligament melting into ease.
I want you to take a moment here to be grateful for your body and all it helped you accomplish today.
Now let's close with a few gentle affirmations,
Repeat after me,
I let go of today and all it carried,
The good and the difficult.
I did my best and that is enough.
I am safe,
Protected,
And ready to sleep soundly.
My mind is calm and free of worries.
My heart is open and at peace.
I welcome the gentle night that lies ahead for me,
And I look forward to tomorrow knowing I get another chance.
And as you lie here,
Noticing that your breath is soft,
Steady,
And your body feels relaxed,
Relaxed,
Heavy,
And ready for rest.
Sleep well now my friend,
Breathe softly,
Sleep deeply,
And restore fully.
Remember,
You can return to this practice as often as you need.
I'll be here,
Good night.
