Hello and welcome.
I sometimes find it difficult to get to sleep at night because my body feels tight or my mind feels too busy or something's just not quite right and I can't seem to settle.
I've found there are a few things that can really help me drop off into a lovely deep sleep and I'd love to share them with you now.
I really hope it helps you too.
First of all,
Take some time to make yourself comfortable.
You might already be in bed or perhaps you're lying on the floor.
Wherever you are,
Make yourself cozy.
Lay down on your back,
Maybe put a cushion beneath your knees,
A pillow under your neck,
Pull a blanket or a duvet over your body so you don't get cold.
Maybe even put an eye pillow or an eye mask over your eyes.
Take your time.
Pause me if you need to and press play again once you're ready.
As you lay there on your back with your eyes closed,
Notice all the parts of your body that are in contact with the bed or the floor,
The back of your body,
Every point that is pressing down.
Feel the weight of your body laying there,
Quiet and still.
Now bring your attention to all the parts of your body that are covered with clothes,
A blanket or a duvet.
How does the fabric make your skin feel?
Warm,
Soft,
Tight,
Itchy perhaps?
Try not to move,
Just notice.
Finally,
Think about all the parts of your body that aren't covered by anything at all.
The skin that can just feel the air around you.
Your face,
Maybe your hands,
What does the air feel like on your skin?
Is it warm or cool?
Is it moving or still?
Now notice the air as you breathe,
In and out through your nose.
Start to gently take in a deeper breath,
Slowly filling up your chest with fresh air before softly letting it go.
And again,
Take a slow deep breath,
Your chest and belly gently expanding in all directions and then slowly releasing it,
Your chest and belly dropping down.
Keep going with those slow deep breaths,
Maybe counting as you breathe in,
Up to four and then again counting to four as you breathe out.
Try not to strain your body to fill up too much or empty too much.
Keep your breath soft and let it go.
Try not to let your breath go too fast,
Empty too much.
Keep your breath soft and slow,
In and out like waves gently lapping against the shore.
Notice the temperature of your breath,
The air as it comes in and out,
In and out.
You might notice that it feels warmer on the way out than on the way in.
That's your body,
Your own energy warming the air up while it's inside you.
So,
You can now let your breath return to normal.
If your mind starts to wander,
You can always pay attention to your breath,
Maybe practice counting or just concentrate on the journey of the air as it comes in and goes out.
Your breath is a really useful tool to help you settle your mind.
Now bring all of your attention to your body.
Your breath can carry on in the background,
No special effort.
Notice your feet,
Scrunch up your toes,
Squeeze the muscles in your feet tight,
Tighter,
Point your toes,
Flex your feet,
Point and flex once more and release.
And think to yourself,
My feet are relaxed.
Next,
Your legs,
Squeeze your legs together,
Maybe lift them an inch or two off the bed,
Tighten all the muscles in your legs,
Lift your kneecaps up,
Tighter,
Squeeze and relax.
Think to yourself,
My legs are soft and relaxed.
Moving up your body,
Squeeze your tummy muscles and your bottom muscles,
Really squeeze your body.
Think to yourself,
My hips and my tummy are soft and relaxed.
And further up your body,
Come to your back and your chest.
Can you tense up the muscles in your body?
Maybe arch your back a little and then squeeze the muscles in your rib cage so that you squeeze all the air out,
Out,
Out and then let a fresh breath come in and soften those muscles again.
Think,
My back and my chest are relaxed.
Now we come to your arms and your hands.
Clench your hands into fists as if you were squeezing a lemon.
Tighten the muscles in your arms,
Lift them off the bed a couple of inches,
Make them stiff,
Tighten a little bit more,
Squeeze a little bit more and relax.
Think to yourself,
My arms and my hands are soft and relaxed.
Finally,
Your shoulders,
Neck and face.
Hunch your shoulders up towards your ears,
Scrunch all the muscles of your face into the middle towards your nose,
Squeeze your eyes shut,
Purse your lips together more,
A little bit more and relax.
My shoulders,
Neck and face are relaxed.
How does your body feel now?
Notice every part of your amazing body.
The front,
The back,
From top to bottom.
Notice how heavy it feels.
How your muscles feel like they're melting and sinking deeper into your bed with each breath.
You don't want to move.
Your body feels so heavy and relaxed.
Our words are very powerful and we believe what we tell ourselves.
So I'd like you to tell yourself something over and over again.
Keep repeating this mantra again and again.
As you breathe in,
Think,
My body is relaxed.
And as you breathe out,
My mind is relaxed.
My body is relaxed.
My mind is relaxed.
My body is relaxed.
My mind is relaxed.
Sending you lots of love and gratitude.
Sleep well.
Namaste.
