Relaxation: Prelude to Sleep

Prepare your body, mind and spirit for restful sleep. Relax using Integral Yoga's savasana practice's tense and release, breath and concentration.

Transcript

This is relaxing the writer relaxation.

Relaxing deeply quiets the mind and relaxes the body.

It is not meditation and it is not sleep.

Relaxing in this way is more restful than sleep and maybe healing to both the body and the mind.

Deep relaxation will help you open to your creative wisdom.

It may prepare you for sleep or make it easier to continue your day.

If you haven't listened to the introductory track,

Please do that now.

It will provide suggestions for positioning your body comfortably,

Either lying flat or sitting in a chair.

Remember that if you've chosen to use the Prelude to Sleep track,

There will be no wake up.

We'll begin by tensing and releasing each part of the body and then scan the entire body.

Later there will be periods of silence to help you relax completely.

If at any time during the relaxation you become aware of distractions,

Bring your attention back to the breath.

When you're ready,

Let's begin.

Close your eyes.

Gently move the head from side to side.

Bring the head back to center.

Find a comfortable place and let it be.

Take a deep breath.

Hold it.

Open the mouth and let the air gush out.

Again,

Inhale,

Hold it,

And let the air gush out.

Bring the attention to the right arm.

Stretch out the arm,

Spread the fingers,

Make a fist.

Raise the arm a few inches and tighten it all the way to the shoulder.

A little tighter,

A little bit tighter,

And release.

Roll the arm from side to side and let it be.

Bring the attention to the left arm.

Stretch out the arm,

Spread the fingers,

Make a fist.

Raise the arm a few inches and tighten it all the way to the shoulder.

A little tighter,

And a little tighter,

And release.

Roll the arm from side to side and let it be.

Bring the attention to the right leg.

Stretch it out,

Raise it a few inches,

Tighten it all the way up to the hip,

And a little tighter,

And release.

Roll the leg from side to side and let it be.

Bring the attention to the left leg.

Stretch it out,

Raise it a few inches,

Tighten it all the way to the hip.

A little tighter,

And a little tighter,

And release.

Roll the leg from side to side and let it be.

Bring the attention to the buttocks.

Tighten the buttocks as tight as you can.

Really,

Really tight,

And release.

Again,

Tighten really,

Really tight,

And release.

Bring the attention to the abdomen.

Breathe into the abdomen,

Take in a little more air,

A little more air,

And hold it.

Open the mouth and let the air gush out.

Bring the attention to the chest.

Breathe into the chest,

Take in a little more air,

Sip in a little more,

And hold.

Open the mouth and let the air gush out.

Without moving the arms,

Slide the shoulders up towards the ears,

And release.

Squeeze them together in front of the chest,

And release.

Slide the shoulders down towards the waist,

And release.

Turn the head from side to side,

Bring it to center,

And release.

Bring the awareness to the face.

Move the jaw up and down,

And side to side,

And release.

Open the mouth wide,

Really,

Really wide.

Open the eyes,

Stick out the tongue,

And stretch the face wide open,

And release.

Now squeeze the lips together really tight,

And release.

Suck in the cheeks,

And release.

Wrinkle the nose,

Squeeze the eyes shut,

And release.

Raise the eyebrows,

Wrinkle the forehead,

And release.

Now squeeze all the muscles of the face in towards the tip of the nose,

Really,

Really tight,

And release.

Now if you like,

Place an eye pillow over your eyes.

Make any adjustments so you are perfectly comfortable,

And can remain still for the remainder of the relaxation.

Notice how the body feels.

As you scan the body,

If you notice any tension that still remains,

Just send a mental message to release that tension.

Breathe into that part of the body.

Imagine that part of the body filled with warm,

Healing light.

Without moving any part of the body,

Bring the attention to the feet.

Relax the toes,

Relax the soles of the feet,

Relax the tops of the feet,

Relax the ankles,

Relax the calves,

The knees,

And the thighs.

Relax the buttocks and the hips,

Relax the abdomen and the internal organs,

Relax the rib cage,

The chest,

The heart,

And the lungs.

Bring the awareness to the lower back,

And relax it.

Relax the middle back,

And the upper back,

And the shoulder blades.

Feel the entire spinal column releasing into the earth,

Completely supported,

Completely relaxed.

Bring the awareness to the hands.

Relax the fingers,

The thumbs,

Relax the palms of the hands,

And relax the backs of the hands.

Relax the wrists,

The lower arms,

The elbows,

And the upper arms.

Relax the shoulders,

The neck,

And the throat.

Relax the mouth,

The tongue,

And the lips.

Relax the cheeks and the nose.

Relax the eyes,

The eyelids,

And the eyelashes.

Relax the ears,

The sides of the head,

The back of the head,

And the top of the head.

Relax the forehead,

And relax the spot between your eyes.

Notice how the body feels when it's completely relaxed.

Bring the attention to the breath.

Without changing anything,

Notice how the breath feels when the body is relaxed.

Let it flow in and out by itself.

Relax the shoulders,

The upper body,

And the upper body.

Bring your attention to the mind.

Notice the thoughts.

Let them come in and let them flow out,

Almost as if they belong to someone else.

If you notice any distractions,

Bring the attention back to the breath.

Find that quiet spot deep inside.

This is your true self.

Enjoy that peace.

You can come back to this place anytime you choose.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Bring the attention back to the breath.

Relax the shoulders,

The upper body,

And the upper body.

Reviews

The tensing and relaxing was great! I used my mala during the piano part which helped me staying present. Definitely have this bookmarked now!

I did like the tensing and relaxing body parts! Almost nodded off to the repetitive piano music. Thank you 😊

Great practice thanks

Found this very effective in relaxing and falling asleep.

Enjoyed this very much.

Agreed a little fast paced but still effective.

Amazingly restful. And, yes, it is meditation. :-)

Real yoga nidra before bed!! Best one yet!!

Just a bit fast from one relaxation "command" to the other..

Wonderfully effective!

Helped me to fall back to sleep. Difficult to use if you have a sleeping bed partner since you start by tightening your muscles.

Excelente, relaja muchìsimo

excellent. thank you