Good evening dear and welcome to your meditation.
Let's get you settled for a good and restful night.
Make sure you are in a very comfortable position and that you will not be disturbed.
Sit or lay down and remember that you can listen to this session at any time.
Be it in the day when you can catch a break or at night when you are ready to float off into a long night's sleep.
Take a large breath in,
Pulling as much air as you can and just let it go.
Allow yourself another full and beautiful breath in and let go without pushing the air out too hard.
Take one more breath in at your own pace,
As full as you can and hold it for a moment.
Hold it and let the air go.
Nice.
Taking a few big breaths whenever you are ready to rest is a really good practice and should be your priority.
Now begin to focus.
Begin to focus on your right palm.
Relax your right palm and hand.
Feel every micro inch of your palm and your fingers.
Relax each finger,
One by one,
Starting by the thumb and all the way down to your pinky.
Relax your right wrist and your forearm.
Relax your elbow.
Relax your right bicep and entire upper arm.
Bring that relaxation up to your right shoulder and down to your right hip.
Feel it soften.
Now relax your right leg and feel that wave go all the way down to your right ankle and your foot.
Now relax each toe on your right foot and slowly let go completely.
Feel it relax.
Allow any sounds that you hear to feel like tiny waves of relaxation going into your right ear.
Your entire right side is fully relaxed.
The entire right side of your head fully relaxes.
Now go inward and feel your right brain relaxing.
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.
Good.
Begin to focus on your left palm.
Relax your left palm and hand.
Feel every inch of your skin above and inside.
Feel that relaxation expanding to each finger.
Feel them getting relaxed one by one.
Relax your left wrist,
Your forearm,
Your elbow.
Relax your left bicep and entire upper arm.
Feel the relaxation going out to your left shoulder and down to your left hip.
Feel all that area melting down.
Start to feel your left leg relaxing and feel the wave of relaxation go all the way down to your right ankle and your foot.
Each toe on your left foot is slowly relaxing and letting go completely.
Now bring your awareness back up to the left side of your neck and feel your neck relaxing and melting down.
Allow for any sounds that you hear to feel like a tiny wave of relaxation going into your left ear.
Finally,
Notice how the entire left side of your head is fully relaxing.
Your left brain relaxes as well,
Allowing rationality to be fully accessible.
Your entire left side is now fully calm and relaxed.
This brings you closer to falling asleep.
Good.
Now allow the weight of the back of the head to generate relaxation.
The back of your neck relaxes.
Your shoulders and shoulder blades fully relaxed.
Notice how your entire upper back is completely relaxed.
Your spine melting from your neck and slowly bringing that relaxation down bone by bone.
Relaxing your nervous system that runs through that spine.
There are 33 bones in your spine and each one of them is relaxing one by one.
Your lower back relaxes,
Your hips,
Pelvis and glutes relax.
Your legs all the way down to your ankles are now fully relaxed.
And this makes you feel so sleepy.
Good.
We are going to go through one more focus scan on the front of our body,
Starting at your forehead.
Many of us hold tension in our foreheads.
So allow your forehead to just melt away.
Allow wrinkles to flatten.
This also relaxes the frontal cortex of the brain,
The place of creative formulation.
Relax your eyes now and notice they are making tiny movements.
These movements are called rapid eye movement,
Which allow you to relax further more.
Notice your nose and how the air passes through.
Allow this flow to relax you.
Relax your mouth and your tongue.
Feeling that wave of relaxation down your throat and going down relaxing your entire lungs and your heart.
Feel your ribs and stomach soften as well.
Allow all of your vital organs to relax.
Your liver,
Pancreas,
Spleen,
Kidneys.
Feel your entire digestive system relaxing and your reproductive organs completely relaxed as well.
The top of your legs relaxes all the way down the top of your feet.
Good.
Every single part of your body is so relaxed right now.
Just enjoy this feeling for now.
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.
Take a fist with both your hands and squeeze as hard as you can for five seconds.
Squeeze,
Squeeze.
And then let go completely.
This is called dancing.
Dance your entire arms now,
Flexing every muscle in your arms for five whole seconds.
And let go completely.
Now tense your chest and abs as much as you can,
Holding for five seconds.
And relax your chest and abs.
Tense your entire legs as much as you can,
Holding this tension for five whole seconds.
And release the leg muscles completely.
And lastly,
Tense your feet as much as you can,
Holding two,
Three,
Four,
Five,
And relax your feet.
Good.
By doing this,
You activate and then deactivate each muscles in your body,
Causing your continuous relaxation.
Now just stop doing anything at all.
Do not flex nor relax anything.
Simply lay and 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 of 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.
Trust that it will do exactly as it needs now without any efforts or suggestion.
This is the natural state of your body when you allow the mind to step away from it.
When the mind gets out of the way,
Our bodies can take charge in miraculous ways,
Changing hormones,
The very chemistry of our bodies,
And even restructure each of our cells.
This is what sleep and rest are for,
Sleeping fully allows for your mind to let go of the body so that it can regenerate.
Allow yourself to nap now however long you feel you need to.
So right now,
Allow your body to do what it does best,
Rest.
