This is a progressive body relaxation meditation for deep rest or falling asleep.
Make yourself comfortable.
You can sit but I'd recommend lying down.
Taking a few moments to adjust and get as comfortable as you can.
Finding stillness and sinking into the surface that your body rests on.
And then bring your attention to your breath.
Simply notice what the inhales and exhales feel like right now in this moment.
Noticing if your breath feels shallow.
If your inhales and exhales are even.
And as you take each new breath,
Gently adjusting the breath in whatever way feels most balanced to you.
And as you focus on your breath and your attention starts to go inward,
I invite you to gently close the eyes if they weren't closed already.
And with the eyes closed,
Bringing even more focus to your internal landscape.
To what's going on,
To the subtleties you notice in your body.
Becoming aware of the heartbeat.
Aware of where you might be holding tension or discomfort.
And also directing your attention to any place that feels neutral.
Acknowledging that's a place that feels good.
And as you breathe just a bit deeper,
Your body softens into the surface you're on even more.
Letting it completely support you.
And bringing your attention to the very top of your head.
And as I direct you through the body,
You simply have to notice that part of your body.
And let your subconscious give the command for it to relax.
Top of the head,
Relax.
Forehead,
Eyes and temples,
Relax.
Nose,
Mouth and jaw,
Relax.
Whole back of the head,
Relax.
Neck,
Throat and vocal cords,
All relax.
Right shoulder,
Right arm,
All the way down to the wrist,
Relax.
Right hand and all five fingers,
Relax.
Left shoulder,
Left arm,
Down to the wrist,
Relax.
Left palm and all five fingers,
Relax.
Chest,
Lungs and heart,
Relax.
Belly,
Digestive organs and all other major organs,
Relax.
Upper back,
Mid back and lower back,
All relax.
Every single vertebra and the supple discs in between soften and find spaciousness.
Whole back relaxes deeper into the soft surface you're on.
And whole front body softens and relaxes even deeper down to the back.
Right pelvic half,
Left pelvic half,
Whole hip structure,
Relax.
Right glute,
Left glute and area around the tailbone,
All relax.
Right thigh,
Right knee and right shin,
Relax.
Right ankle,
Right foot and all five toes,
Relax.
Left thigh,
Left knee,
Left shin,
All relax.
Left ankle,
Left foot and all five toes,
Relax.
Whole lower body,
Heavier and relax.
Whole body,
All together,
Relax.
And as you feel your whole body deeply relaxed,
You start to notice how your brain waves have slowed down.
How your thoughts have begun to slow down.
And as if you're watching your thoughts float in and float out,
Just like you would notice clouds passing slowly in the sky.
You become aware of the space between your thoughts.
That neutral pause of nothingness.
You might also be aware of the spaciousness in your body.
And the space that your body takes when it has full permission to relax.
You might also notice the space between each one of your breaths.
That natural,
Gentle pause between the inhale and the exhale and between the exhale and the inhale.
And you start to sense the longer pauses.
The space between each one of my words.
And then you're so relaxed that you start to feel the space between each moment in time.
Feeling yourself drifting towards that beautiful theta brainwave state.
And enjoying the silence.
That's right.
That's right.
Letting go just a bit more.
That melting in even deeper.
And as you continue to drift.
Allowing that to be.
Surrender to deep rest.
That's right.
And enjoying that space.
So deeply relaxed.
Deeply relaxed.
Connected.
And at peace.
That's right.
