Are you ready to get a good night's sleep?
Get comfy and cozy in your bed.
Lie down on your back if you can.
Close your eyes down.
Wiggle and move,
Making any adjustments you need to get ready for a sweet night's sleep.
Take a deep breath in.
Pulling in as much air as you can.
And then just let it go.
Do that again,
Another full and beautiful breath in.
And letting it go without pushing the air out too hard.
Take one more breath.
In your own time,
As full as you can.
Pausing at the top of the breath.
And then let the air go.
Taking a few big breaths whenever you're ready to rest is now your priority.
Begin to focus on your right palm.
Relax your right palm and hand.
Relax each finger one by one by one.
Relax your right wrist,
Your forearm.
Your elbow.
Relax your right bicep and upper arm.
Relax your right shoulder and down to your right hip,
Relaxing it too.
Relax your right leg all the way down to your right ankle and foot.
Each toe on your right foot slowly lets go completely.
And now bring your awareness up to the right side of your neck.
Relaxing it.
Allow any sounds you hear to feel like tiny waves of relaxation going into your right ear.
The entire right side of your head fully relaxes.
Your right brain relaxes,
Allowing creativity to be fully accessible.
Your entire right side is fully calm and relaxed.
Sleep is easy for you when you feel this relaxed.
Bring your awareness to your left palm.
Relax your left palm and hand.
Relax each finger one by one by one.
Relax your left wrist.
Your forearm.
Your elbow.
Relax your left bicep.
And your upper arm.
Relax your left shoulder.
And down to your left hip.
Relaxing it too.
Relax your left leg all the way down to your left ankle and foot.
Each toe on your left foot slowly lets go completely.
Now bring your awareness up the left side of your neck.
Relaxing Hedge.
Allow any sounds you hear to feel like tiny waves of relaxation going into your left ear.
The entire left side of your head fully relaxes.
Your left brain relaxes,
Allowing rationality to be fully accessible.
Your entire left side is fully calm and relaxed.
This brings you closer to falling asleep.
Now bring your awareness to your back,
Starting with the back of your head.
Allow the weight of the back of your head to generate relaxation.
The back of your neck relaxes.
Your shoulders and your shoulder blades fully relax.
Your entire upper back is completely relaxed.
Your spine relaxes starting from the neck.
Slowly going down,
Bone by bone.
Relaxing your nervous system that runs through the spine.
There are 33 bones in your spine,
And each one of them is relaxing.
One by one.
Your lower back relaxes as it presses against the surface you're laying on.
Your hips,
Pelvis,
And glutes.
Relax.
The back of your legs all the way down to your ankles.
Relaxes.
This makes you feel so sleepy.
We're going to go through one more focus scan on the front body.
Starting at your forehead.
Many of us hold tension in our foreheads.
So allow your forehead to just melt away.
Allowing your wrinkles to soften.
This also relaxes the frontal cortex of the brain.
A place of creative formulation.
Relax your eyes now and notice they are making tiny movements.
These movements are called rapid eye movement,
Which allow you to relax even more.
Notice your nose and how the air passes through.
Allow this flow to relax you.
Relax your mouth.
And your tongue.
Soften your throat.
Going down,
Relaxing your entire lungs.
Relax your heart.
Soften your ribs.
Allow your stomach to relax.
Allow all of your vital organs to relax.
Your liver,
Pancreas,
Spleen.
Kidneys.
Your entire digestive system relaxes.
Your reproductive organs completely relax.
The tops of your legs relax all the way down to the tops of your feet.
Now you're going to relax your body one more time.
But in a different way.
A fully relaxed body makes sleep come easily and effortlessly.
Make a fist with both of your hands and squeeze as hard as you can.
And let go completely.
This is called tensing.
Now tense both your arms completely.
Flexing every muscle in your arms.
And then let go,
Release.
Now tense your chest and your abs as much as you can.
And let go.
Relax your chest and abs.
Tense your pelvis and your hips,
Holding firmly.
And let go.
Tense your legs as much as you can.
Hold this tension.
And let go.
Release the leg muscles completely.
Relaxing your legs.
And lastly,
Tense your feet as much as you can.
Holding.
And relax your feet.
By doing this,
You activate and then deactivate each muscle in your body,
Causing a continuous relaxation.
Now just stop doing anything at all.
Don't flex or relax anything.
Don't activate or rest any area.
Just allow yourself to be.
Allow for your body to adjust to anything it sees is needed.
Allow for your body to have complete freedom from thought.
Let your body be in control now.
To heal what needs to be healed.
Activate what needs to activate.
Rest what needs to rest.
It will do exactly as it needs now.
Without.
Your conscious effort,
Or even your suggestion.
This is the natural state of your body.
When you allow the mind to step away from it.
When your mind gets out of the way.
Your body can take charge in miraculous ways.
Changing hormones,
Chemicals.
Frequencies.
The very structure of each cell.
This is what sleep and rest are for.
Sleeping fully allows for our mind to let go of the body.
So that it can regenerate.
For a long while now.
Allow your body to do what it does best.
Rest.
And sleep.
Sweet dreams.
