Preparing now for this journey through the body.
Noticing your breath.
Allowing it to move naturally in and out.
Just following that breath in and out of the body.
If there are any strong or overwhelming emotions,
Finding where those are located in the body.
And when you find them,
Just describing the physical sensations to yourself associated with that emotion.
So where is that emotion sitting in the body and how would you describe the physical sensations associated with that emotion?
And just noticing what happens as you begin to describe that emotion to yourself.
You might find that it starts to dissipate or become less intense.
And if anything else arises in its place,
Again finding that in the body and describing those associated physical sensations.
And you can do a little scan of the body for any more uncomfortable sensations or feelings of contraction.
And just noticing,
Perhaps creating a little bit of space in that place with your breath.
And then we're just going to move through the body,
Releasing contraction,
One area at a time.
Starting with your toes,
Bringing your awareness to your toes,
Noticing your toes.
And then giving those toes a little squeeze.
Squeezing the toes,
Holding that squeeze.
And then releasing,
Releasing contraction,
Allowing the toes to relax.
And then moving to the whole feet,
Bringing your awareness to the feet,
Noticing the feet.
Giving those feet a squeeze,
Squeeze and hold.
And then release,
Releasing contraction,
Releasing tension from the feet.
Next moving your awareness to your lower legs,
Noticing the lower legs.
Giving those lower legs a squeeze,
Squeezing and holding.
And then releasing,
Releasing tension,
Releasing contraction in the lower legs.
And continuing to the upper legs,
You can include the hips and the pelvis.
Giving that whole upper leg area,
The buttock area a squeeze,
Holding.
And then releasing,
Releasing contraction,
Releasing tension,
Allowing those legs to relax.
And then bringing your attention to the entire lower body,
Feet,
Legs,
Hips,
Pelvis.
Squeezing the entire lower body,
Squeezing and holding.
And then releasing,
Releasing tension,
Releasing contraction in the lower body.
And next moving your awareness,
Moving your intention up to the abdomen,
Belly,
Digestive system,
And your back.
So the front and back of the torso,
The entire torso.
And just giving that torso a squeeze,
Squeezing,
Squeezing and holding.
And then releasing,
Releasing contraction and tension in the torso.
Taking a few breaths to aid in that release,
To really soften that belly,
Soften that back.
And then moving your awareness into your hands,
Your hands and your fingers.
Noticing your hands,
Giving them a squeeze,
Holding and then releasing,
Releasing contraction and tension in the hands.
And continuing to the lower arms,
Giving those a squeeze,
Squeeze,
Hold and release.
Releasing contraction in the lower arms,
Releasing tension in the lower arms,
Allowing the arms to relax.
And then bringing your awareness to your upper arms and your shoulders.
Noticing the arms and shoulders,
Any sensations in the arms and shoulders.
And then just squeezing the arms and shoulders,
Holding them and then releasing,
Releasing contraction in the shoulders and arms.
And then bring your awareness to your whole arms,
Including your hands and shoulders.
Just doing another squeeze,
Just including the hands,
Entire arms and shoulders,
Squeezing,
Holding and releasing,
Releasing contraction in the arms and the shoulders and the hands.
And then just checking in,
Part way through this process,
What sensations are occurring in your body.
Is there any warming or tingling or relaxation happening?
Just noticing.
And then moving up to the neck and shoulders.
Bringing your awareness to the neck and shoulders and giving the neck and shoulders a squeeze,
Squeezing,
Holding and releasing.
Releasing any contraction or tension in the neck and shoulders.
Moving your awareness up to your scalp,
Giving your scalp a squeeze,
Hold and then release,
Releasing contraction in the scalp.
Finally moving to the face,
Noticing the face,
Noticing any tension you're holding in your brow,
Behind your eyes,
Through your jaw.
And then just giving your face a squeeze,
Squeezing your face,
Holding,
Holding and then releasing,
Releasing contraction and tension in the face.
Finally going to move your awareness to your entire body,
Whole body now,
Giving your whole body a squeeze.
Squeezing,
Holding,
Holding,
Holding and then releasing,
Releasing contraction,
Releasing tension in the entire body.
And just taking a moment to sit with any sensations occurring in your body now after finishing that process.
Any warm,
Any tingling,
Any other sensations.
Just continuing to breathe,
Notice your breath and enjoy any release in the body.
Is there a place in your body that feels particularly good right now?
Particularly warm,
Particularly nourishing or peaceful or relaxed?
Just finding a place that feels particularly good and allowing yourself just to spend some time in the pleasurable sensations available in that place.
I'm going to leave you for a minute to just enjoy that.
And then finally I'm just going to ask you to set an intention.
This could be an intention for how you want to sleep,
For a big change in your life,
Something you want to release,
For how you want to feel tomorrow upon waking up.
Whatever intention feels really good to you right now,
Just setting that from this place of presence and alignment,
Knowing that that's going to empower it to become manifest.
How do you want to feel?
Now you're free to either end the recording or stay here,
Sinking into the music and the sleep frequencies being transmitted through this track.
Either way,
Sleep well and may your intentions become manifest.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
