Good evening and welcome to your downtime.
Welcome back home to yourself.
This track is designed to help you achieve deep,
Restful,
Restorative sleep through techniques that regulate our nervous system and relax the mind and body.
You will be able to rest your mind with all that has happened today and relax your body,
Soothing of any pain,
Discomfort or disease.
So let's begin.
If you are laying down,
See if you can make yourself even more comfortable.
Find your sweet spot where you are fully supported by your bed,
Cushions,
Pillows,
Blankets.
Set yourself up for a deep sleep where you can truly let go of anything else.
As you are nestled in,
We'll start by regulating the nervous system.
We'll begin with a gentle,
Soothing self-massage technique.
Place your fingers in between your ears and start to gently rub up and down.
Preferably you have two fingers in front of your ears and two fingers behind your ears.
Gently massage the front and back of the ear.
This directly stimulates the parasympathetic nervous system,
More precisely the vagus nerve.
See which pace feels comfortable for you and which pressure works best now.
Become aware of your whole body while you are massaging your ears.
Relax your belly and perhaps you feel the need to take a deep yawn or a big sigh out.
This is your nervous system releasing any built-up tension or energy from your day.
It's a good sign.
Now release your hands and notice how you feel now.
Next,
We'll bring our fingers towards the jaw.
We hold so much tension in the jaw.
One of the first stress responses we have as humans is to clench the jaw.
This is a subconscious response.
It's not your fault.
We can,
However,
Relax and massage the muscles in the jaw to release some of that tension.
So bring your fingers towards your jaw and start to feel.
Allow your curiosity to lead the massage.
Gently and comfortably noticing what feels good for you in this moment.
Perhaps making a circular movement.
Perhaps using a bit more pressure in your jaw feels right for you.
Now release your hands again and notice.
Notice how your body feels.
Notice how your face has become more relaxed.
Your tongue can rest in the bottom of your mouth and again maybe some yawns or deep breaths are coming up for you.
Allow your nervous system to down-regulate.
To come back into safety and rest.
The next technique we will be exploring together is through our voice.
So from now on you can continue laying still and we will just be using our voice,
Our throat to activate the resting state of our body.
While you're laying there comfortably in your bed see if you can allow yourself to make sound or perhaps there is a sleeping person next to you.
In that case you might want to sit this one out and simply focus on your breath,
On your body.
If you can join us and let's begin.
Together we will make the sound of a bumblebee.
Take a long and deep breath in.
Feel the vibrations not just in your throat but in your whole body.
Let's do that again.
Take a comfortable deep breath in.
Notice the ripple effect.
Safety rippling through in every cell in your body.
One last time together.
Take a deep comfortable breath in.
Allow yourself to be here in the stillness and silence that surrounds you.
Drift your attention now to your heart space,
Your sweet and tender heart.
Notice how this area feels.
How does your heart feel in this moment?
Perhaps you can extend your breath into your heart.
Bring into your mind's eye a person who you love dearly.
Someone close to your heart and notice how your heart opens.
Perhaps you notice some warmth or tingly sensation.
As you inhale fill yourself up with this feeling of love and warmth and as you exhale imagine you are sending it into every cell in your body back to yourself.
As you inhale filling yourself up with love and now as you exhale imagine it is overflowing from your body and spilling out into the whole world.
You have so much love inside of you and you are wrapping the whole world up in a beautiful bubble of love.
Keep breathing in love and keep breathing out love.
As a human we have two basic needs,
Safety and connection,
Belonging.
We cultivated safety by relaxing the nervous system,
Sending signals to your mind and your body that you are safe here.
No stress,
No worries.
And now see if you can notice the second need of connection,
Of belonging in this world.
To be met by connecting to the love that is you.
We ultimately find solace and deep restoration in this moment.
You belong here.
Your body is your home.
Your mind is at peace.
Your body is in deep rest.
You are loved.
You are love.
You are whole and complete.
Just as you are in this moment.
Your body and whole body systems are healing and repairing right now.
You are safe right now in your comfortable cocoon.
Your own nest.
Your own home.
Welcome home.
