Alright,
Deep sleep series,
Take one.
Welcome to Serenity Oasis.
My name is Allison,
And I'm so happy you're here to join us in our Relax and Unwind for Deep Sleep series.
We are here to help you release the day and ease into a restful night.
Tonight's session will guide you into a state of calm,
Gently drawing away any stress or tension holding you back from deep breaths that you deserve.
Let's begin this journey to relaxation.
Allowing your mind and body to unwind completely.
You can go ahead and get into the most comfortable position you can get into.
If you have any candles,
Incense,
Anything to elevate your experience.
When you feel ready and you are in a comfortable place.
We can start to gently close the eyes.
And just inhaling through the nose and exhaling out the mouth.
We will start bringing awareness into our body and just noticing how you are feeling in this moment.
Your mind.
Physically.
Mentally.
Emotionally.
We will now bring our awareness to our back.
And I just want you to notice the sensations that arrive.
As you bring your focus to this part of your body.
For some of us,
It may be a warm or cool sensation.
For some of us,
A tingling sensation.
And some of us may not feel anything at all.
That's okay too.
We're just noticing our body.
And maybe with each breath we take,
We allow ourselves to sink even deeper into the comfort of wherever we are sitting.
We will begin to notice the sounds around us.
Maybe you hear the music here or there's other sounds where you are.
Tuning in to a sound,
An instrument that you like for a couple of moments.
Allowing the sound to anchor you into the here and now.
We'll bring our awareness back to our breath.
And we will start a breathing exercise called equal breathing,
Where we will inhale through the nose for five.
And we will exhale through the mouth for five.
Taking your time with each breath,
We will go ahead and begin.
Breathing in for 5,
4,
3,
2,
1.
Let it go for 3,
2,
1.
Inhale for 5,
4,
3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
5,
4,
3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Inhale for 5,
4,
3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Inhale for 5,
4,
3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Coming back to a regular rhythm in the breath.
As we return to this regular rhythm,
We will start following that gentle sensation of each breath.
As we inhale,
Noticing fresh air flowing through the nostrils.
Fresh air filling the lungs.
Expanding our chest and belly.
As we exhale,
Chest and belly full and air flows upward and out of the body.
We will be here for 2 minutes.
Just feeling each breath or connecting to the sounds around us.
But when we notice our mind wandering off,
We simply bring it back to any of the things that help us stay present.
If it helps,
You can think of the word inhale as you breathe in,
Exhale as you breathe out.
But the timer begins now and we are just breathing.
As we exhale,
We will keep focusing on our breath to help us relax a little deeper and to help us release any stress,
Any tension that we've gathered through the day.
We will start to visualize a magnet.
Now this magnet will help us release any of those things that are not allowing us to rest in our mind,
In our body.
And it will do this by simply bringing awareness to each body part.
We will start at the feet.
If there is anything you're holding on to in the toes,
The soles of the feet or the heels,
I want you to go ahead and release it to the magnet now.
Whatever you're holding on to here,
Go ahead and let it go.
The ankles,
Shins and calves,
Releasing everything.
The knees and thighs.
The hips and belly.
Let it all go.
Your chest,
Your shoulders.
Any stress carried in the shoulders,
Allow it to melt into the seat beneath you.
You do not need to hold on to anything.
Let it go.
Your arms,
Your hands,
Your fingers.
Let it all flow out of your body.
Your neck,
Your jaw.
If there is any clenching in the teeth,
Gently releasing.
Allowing the mouth to open just slightly.
Your cheeks and nose.
Your eyes and eyebrows.
If there is any scrunching in the forehead,
Gently releasing.
Allowing the whole face to gently soften.
Allowing the whole body to soften.
And lastly,
Your mind.
Can you,
Just for a moment,
Let go?
There is nowhere else to be.
Nothing else to do.
We are just breathing.
Allow yourself to drift deeper into relaxation.
Knowing that you are supported,
Safe,
And at peace.
Let your body remain heavy,
Your mind light,
And your breath steady.
If sleep comes,
Let it take you effortlessly.
If you're simply resting,
Enjoy the stillness and ease you've cultivated.
Thank you.
