You already have the blueprint within you to surrender to sleep,
However,
In our society we are trained to be constantly online,
Available and this sometimes confuses our body,
It doesn't know when it can fully relax and let go and when it needs to solve problems,
Think about tomorrow,
Plan out your next projects.
This space right here is a signal to your body and your brain to surrender,
To re-enter a state of safety.
My name is Anais,
I am a neuromindfulness coach and I'm here to guide you from chaos to calm.
So let's begin.
Find a cozy and comfortable spot where you can lie down.
Let yourself be embraced by any blankets,
Pillows,
Creating the most relaxing position that you've ever laid down in.
Close your eyes and take a full,
Big breath in,
Expanding your lower belly and lower back,
And sigh as you exhale,
Make any sound that desires to be released.
With your next deep inhale,
Expanding your lower abdomen,
Holding your breath at the top and release it with a complete exhalation.
With your next inhale,
Start to tense all the muscles in your entire body.
Tense your feet,
Both your legs,
Your arms,
Tense your entire torso,
Your spine,
Your neck and shoulders,
Squeeze all your face muscles.
Hold your breath and hold this tension and now release and with a big sigh,
Let go of all this tension.
Allow your breath to slowly sway back and forth like the natural ebbs and flows in nature.
If any thoughts or worries knock on your door,
Tell them that you'll be back tomorrow and that this time is dedicated to rest,
To sleep.
With your next inhale,
Imagine you are inhaling tranquility.
With your exhale,
You are exhaling out any tension or restlessness.
Keep breathing in tranquility,
Exhale tension.
Feel the weight of your body sinking into the bed grounding you in a state of deep relaxation.
Notice how effortless your breath rises and falls,
Almost like gentle waves carrying you into a still,
Dark ocean.
Your breath is your body's natural cleansing process.
With every inhale,
It takes exactly what it needs from the air so that you can live and with every exhale,
It releases what your body no longer needs.
Feel a soft sense of gratitude for this continuous process and all the forces that are working together to make this happen.
And by breathing consciously,
We support our body's natural rhythm.
Release any mental tension or physical tension with each exhale.
Let go of today's events,
Knowing that this is your time to restore and with each inhale,
Inviting in that deep state of safety and relaxation.
Relaxation of the mind and relaxation of the body.
Scan your body from your head all the way down to your toes.
Notice any areas of discomfort.
Allow your body to consciously release that tension.
Together with every exhale,
Trust that your body and your mind know how to access deep sleep during this sacred time for yourself.
Feel the gentle embrace of darkness enveloping you,
Wrapping you into its arms,
Holding you close and tight,
Creating a safe and serene space for sleep to find you.
Allow any resistance to sleep,
To surrender.
Allow any thoughts to gently drift away like fluffy clouds passing in the night sky.
Invite stillness into your mind.
Feel this peace washing over you,
Soothing your body and mind into a state of deep rest.
As you continue to relax,
Let go of any attachments,
Comparisons or expectations.
Rest in the natural rhythm of your body and the healing power of sleep.
Trust that it is restoring,
Nurturing and rejuvenating you from within.
Stay in this state of surrender for as long as you need.
Feeling embraced.
Feeling safe.
Feeling held.
When you are ready,
Gently bring your awareness back to the present moment.
Feeling a sense of gratitude for the peace and restoration that sleep offers you every single night.
May you surrender to sleep now,
Knowing that it replenishes your body,
Mind and spirit.
May you awaken,
Refreshed and renewed,
Ready to embrace a new day with vitality and joy.
Sweet dreams.
