Welcome my friend.
This is Samantha.
You can listen to this session at any time.
Be it in the day when you can catch a break for a quick nap or at night when you're ready to float off into a long night's sleep.
Just make sure that you are in a comfortable position and that you will not be disturbed.
So go ahead and find that comfortable position.
We'll go ahead and get started.
Now take a large breath in,
Pulling in as much air as you can and then just let it go.
Allow yourself another full and beautiful breath,
Letting it go without pushing the air out too hard.
Take one more breath in your own pace as full as you can,
Holding it for a moment,
And then let the air go.
Take a few big breaths whenever you're ready to rest as this is now your priority.
We're going to begin by focusing on your right palm.
Relax your right palm and your hand.
Relax each finger one by one.
Relax your right wrist,
Your right forearm,
Your elbow.
Relax your right bicep and your entire upper arms.
Relax your right shoulder and all the way 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 letting go completely.
Bring your awareness up now to the right side of your neck,
Fully relaxing it.
Allow for any sounds that you hear to feel like tiny waves of relaxation just coming in to your right ear.
The entire right side of your head just fully relaxes.
Your right brain is relaxing.
It's allowing for creativity to become fully accessible.
Your entire right side is fully calm.
It's fully relaxed.
Asleep is easy for you when you feel this relaxed.
Now begin to focus on your left palm.
Relax your left palm and hand.
Relax each finger one by one.
Relax your left wrist,
Your forearm,
Your elbow.
Relax your left bicep and entire upper arms.
Relax your left shoulder and down to your left hip,
Relaxing it too.
Relax your left leg all the way down to your right ankle and foot.
Each toe on your left foot,
Slowly let's go completely.
Bring your awareness up now to the left side of your neck,
Relaxing that too,
Allowing for any sounds that you hear to feel like tiny waves of relaxation coming in to your left ear as 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 makes you closer to falling asleep.
Now take some awareness to the back of your head.
Allow the weight of the back of your head to also generate relaxation.
The back of your neck relaxes,
Your shoulders and your shoulder blades come to full relaxation.
Your entire upper back is completely relaxed.
Your spine relaxes,
Starting from the neck,
Slowly goes down bone by bone,
Relaxing your nervous system that runs through the spine.
There are 33 bones in your spine,
Each one of them is relaxed.
Your lower back relaxes as it seeps against the surface you are laying on.
Your hips,
Pelvis,
And glutes are all relaxed.
The back of your legs,
All the way down to your ankles,
They all feel so relaxed.
This makes you feel so sleepy,
So very sleepy and tired.
You're beginning to drift into a deep slumber.
We are going to go through one more focus scan on the front of our bodies,
Starting at your forehead,
As you start to drift away.
As many of us hold tension in our foreheads,
So allow your forehead to just melt away any tension,
Allowing your wrinkles to flatten as this allows to relax the frontal cortex of the brain,
The place of creative formulation.
Relax your eyes now and just notice if they are making tiny movements.
These movements are called rabbit eye movement,
Which allow you to relax even more.
Notice your nose and how the air passes through.
Allow this flow of air to relax you.
Relax your mouth and your tongue.
Relax your throat.
Going down,
Relaxing your entire lungs.
Relax your heart.
Relax your ribs and stomach.
Allow all of your vital organs to relax.
Your liver,
Pancreas,
Spleen,
Kidneys,
Your entire digestive system,
Just relaxing.
Your productive organs completely relaxed.
Surrendering your entire body.
The tops of your legs relax all the way down to the tops of your feet.
Every single part of your body is so relaxed right now.
Just enjoy this feeling for some time,
The surrendering of your entire body.
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 for five seconds.
Now let go completely.
This is called tensing or tense.
Now tense your entire arms,
Flexing every muscle for a whole five seconds.
Now relax one,
Two,
Three,
Four,
Five,
And release.
Now tense your chest and abs as much as you can,
Holding for the entire five seconds.
One,
Two,
Three,
Four,
Five,
And now relax your chest and abs.
And now we're going to tense your pelvis and hips,
Reproductive organs,
And hold that tension firmly for five seconds.
One,
Two,
Three,
Four,
Five,
And relax all those areas.
And now let's focus on your entire legs as much as you can.
One,
Two,
Three,
Four,
Five,
And let go.
Release the leg muscles completely.
Relax your legs.
And lastly,
Tense your feet as much as you can,
Holding one,
Two,
Three,
Four,
Five,
And now relax your feet.
Now good.
By doing this,
You activate and then deactivate each muscle in your body,
Causing a continuous relaxation.
Now just stop doing anything at all.
We don't want to flex.
We don't want to 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 of itself now to heal what needs to be healed or activate what needs to be activated.
Or rest what needs to rest.
It will do exactly as it needs to now without any effort or any 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,
Our bodies can take charge in beautiful ways,
Changing hormones,
The very chemistry of our bodies,
And even the structure of each of our cells.
This is what sleep and rest are for.
As sleeping fully allows for our mind to let go of the body so that it can regenerate.
If you have not drifted off already,
Allow for yourself for a nap or to drift off for the night.
However long you feel you need right now.
So right now,
Allow your body to do what it does best.
To rest and to recover.
Take care my friend.
