Hello,
This is Joanna and welcome to this meditation.
I invite you today to nap with me with this muscle relaxation meditation.
Make sure you are in a very comfortable position and that you will not be disturbed.
Remember that you can listen to this at any time,
Be it in the day,
When you can catch a break or at night,
When you are to float off into a long night's sleep.
Start by taking a large breath in,
Pulling in as much air as you can and just let it go.
Allow yourself another full and beautiful breath and let it go without pushing the air too hard.
Take one more breath,
At your own pace,
As full as you can,
Holding it for a moment and let the air go.
Nice.
Taking a few big breaths whenever you are 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.
Relax your right wrist,
Your forearm,
Your elbow.
Relax your right bicep and entire upper arms.
Relax your right shoulder and down to your right hip.
Relax it too.
You relax your right leg all the way down to your right ankle and your foot.
Watch though on your right foot,
Slowly let's go completely.
Now bring your awareness up to the right side of your neck and relax it,
Let it go.
Allow any sound that 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.
Begin to focus on your left palm.
Relax your left palm and hand.
Allow each finger one by one to relax.
Your left wrist,
Your forearm and your elbow.
Relax your entire left bicep and upper arm.
Relax your left shoulder and down to your left hip.
Relax your left leg all the way down to your left ankle and foot.
Each toe on your left foot,
Slowly let's go completely.
And I invite you to bring your awareness to the left side of your neck,
Relaxing it.
And here again for any sound that you hear to feel like tiny waves of relaxation into your left ear.
The left side of your head is also fully relaxing.
Your left brain relaxes,
Allowing rationality to be fully accessible.
And now your entire left side is fully calm and relaxed.
And this makes you getting closer to falling asleep.
And now let's bring your awareness to the back of your head.
Allow the weight of the back of your head to generate relaxation.
Seeing the back of your neck relaxing,
Your shoulders and shoulder blades fully relax.
Your entire upper back is completely relaxed.
Your spine,
Starting from the neck,
Relaxes and slowly going down bone by bone,
Relaxing your nervous system that runs through the spine.
There are 33 bones in your spine and each 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.
Relax the back of your legs all the way down to your ankles.
This makes you feel ever so more sleepy.
Now we are going to go through one more focus scan on the front of our bodies,
Starting at your forehead.
Many of us hold tension in our foreheads,
So allow your forehead just to melt away,
Allowing those wrinkles of expression to flatten.
Relax your eyes now and notice that they are making tiny movements.
Those movements are called rapid eye movement and it allows you to relax even more.
Notice your nose and how the air passes through and allow this flow to relax you.
Relax your mouth and your tongue.
Relax your throat,
Going down relaxing your entire lungs.
Relax your heart,
Your ribs and your stomach.
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 the tops of your feet.
Now feel like every single part of your body is so relaxed right now.
Just enjoy this feeling for some time.
Now you are 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 5 seconds and then let go completely.
Now tense your entire arms,
Flexing every muscle in your arms for 5 whole seconds and release completely.
Now tense your chest and abs as much as you can,
Holding in it for an entire 5 seconds.
And relax your chest and abs.
Tense your pelvis and hips and reproductive organs,
Holding tension firmly for 5 seconds.
And relax this area.
Tense your entire legs as much as you can,
Holding this tension for 5 whole seconds.
And release the leg muscles completely,
Relaxing your legs.
And lastly,
Tense your feet as much as you can,
Holding 1,
2,
3,
4 and 5.
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 it's needed and 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 activate.
Or rest what needs to rest.
It will do exactly as it needs now,
Without any effort or even your suggestions.
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 miraculous 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.
Sleeping fully allows for our mind to let go of the body so that it can regenerate.
Allow for yourself to nap now,
However long you feel you need to.
Allow your body to do what it does best.
