Welcome to this relaxing meditation for deep sleep.
My name is Anais and I am honored to be here with you today in this beautiful self-care moment.
And sometimes sleep can be so elusive and not at all a priority in our days.
But actually we need our rest,
We need our sleep to be more energized and show up as our best selves in our lives.
Bring your awareness to the position that you are in right now.
And I wonder if you can make yourself even more comfortable right now.
Notice the gentle rise and fall of your belly and become aware of how your breath is slowing down already.
And if you sometimes have trouble falling asleep or staying asleep then this evidence based practice called PMR,
Progressive muscle relaxation,
Will not only help you to relax every muscle in your body but it will also help you to move away from overthinking or any intrusive thoughts that arise up the moment you lay your head down to rest.
So let's begin.
Bring your awareness into your feet now.
With your next inhale curl up your toes,
Tense your feet for a few seconds.
And now exhale and release this tension.
Imagine you are exhaling out through the soles of your feet and sending any heaviness,
Any anxiety,
Any worries through your feet out into the earth below you.
With your next inhale make fists with both your hands,
Hold this tension as you hold your breath.
And exhale as you release all 10 fingers and feel your hands relax.
Moving your attention now towards your belly.
Allowing your belly and stomach to find relief now as well.
Inhale into your stomach,
Tense your abdomen,
Your stomach,
Tense your whole belly.
Hold this tension as you hold your breath.
And now relax your belly.
Allow your breath to flow from your lower belly and your abdomen to expand with every inhale.
And let it fall again with every exhale.
With your next inhale tense your right leg all the way up from your calf,
Your thigh,
Your hamstrings.
Keep this tension in your right leg and hold your breath.
And now release the breath and the tension.
Moving to your left leg now.
With your next inhale tense all the muscles in your left leg,
Your calf,
Your shin,
Your knee,
Your thigh and your hamstrings.
Keep this tension tight in your whole left leg.
Hold your breath.
And exhale and release this tension.
Feel how both your legs and your feet have released any constriction,
Any resistance to fully letting go and falling asleep.
With your next breath in inhale into your right arm.
Tense all the muscles,
Your biceps,
Your triceps,
Tense your elbow,
Your lower arm and upper arm.
Hold your breath as you keep this tension going.
And now exhale and let this tension go and melt away.
With your next inhale tighten up all the muscles in your left arm,
Your biceps,
Triceps,
Your elbow,
Your upper and lower arm together.
Feel your left arm tensed up.
Hold your breath and maintain this level of tension.
And now release this tension as you exhale.
Allowing your breath to send away any tightness that you were carrying in your arms.
Expand your awareness now to both your arms together.
Notice how they are melting away deep into the mattress below you.
Light as a feather.
Shift your awareness now into your chest.
Inhale and tense your chest.
Hold your breath and keep the tension going.
And now exhale.
Allow your chest to open up and to soften.
With your next inhale tense all the muscles in your entire torso.
From your lower belly up towards your abdomen,
Your stomach and your chest.
Hold this tension.
And allow yourself to fully let go of this tension as you exhale now deeply and slowly.
Moving your awareness around into your back.
Become aware of your lower back,
Your middle back and your upper back together with your shoulders.
Maybe you feel like you are carrying the world on your shoulders.
It's okay.
You are not alone.
You are not alone.
It's okay to put that weight down now.
Tense your entire back up all the way to your shoulders.
Hold this tension as you hold your breath.
And now exhale and send this tension out deep into the ground below you.
With your next inhale shift your focus into your throat and your neck.
Breathe into your neck as you tense these muscles.
Hold your breath and keep the tension.
And now exhale.
Allow your neck to find soothing and relief.
Move up into your face.
Become aware of the many muscles in your face.
The muscles around your eyes.
Around your jaw.
Your cheeks and your ears.
Your forehead.
And with your next inhale tense up all the muscles in your face.
Your forehead.
Your eyes.
Your jaw.
Hold your breath as you hold this tension.
And now exhale slowly and completely.
Exhaling this tension.
Allowing all the tiny muscles in your face to melt like snow in sunlight.
Expand your awareness now to your face.
Torso.
Together as one.
And with your next inhale tense all the muscles in your torso.
Your arms and your face.
Hold your breath.
Hold the tension.
And exhale.
Release and relax.
Allow your lower body to tense up now as you take a deep breath in.
Hold your breath.
Hold this tension as hard as you can.
And release and relax.
Now let's do one last for the entire body.
Curl up your toes.
Tense every single muscle in your entire body.
All the way up in your face.
Hold your breath as you hold the tension in your entire body.
And release and let go.
You've now completely and successfully relaxed every single muscle in your entire body.
Notice how your mind has become more quiet.
And you've sent signals to your body that it's okay to relax deeply now.
You are safe to ease into deep sleep.
Your body knows exactly how to access the deep sleep that you had in your life before.
And when you wake up tomorrow,
You will feel well rested,
Peaceful and calm.
Thank you for meditating with me.
Good night.
