Welcome.
I will begin this recording with some soothing images and I'll be leaving you with some peaceful music.
If you fall asleep while listening,
That's great.
And if you don't,
That's fine too,
Because you will still be quieting your mind and resting your body.
One of the biggest contributors to insomnia is worrying about insomnia.
So try to see this as an opportunity to meditate and rest.
Let's begin.
Make sure your body is as comfortable as possible.
Make any adjustments that might make you even more comfortable.
And begin by taking a few deep breaths.
And as you exhale,
Imagine releasing any tension or tightness.
And now shift your attention to the surface underneath you.
It might be your mattress or a cushion or a pillow.
Tune into all the places your body is being held and supported right now.
See if you can really let your body sink into that support.
Give your muscles and bones permission to rest and be fully supported by the surface underneath you.
And now begin to notice all the support around you.
Maybe you can feel the sheets or the blanket or the pillow beneath your head.
Really let your neck and head relax and be fully held by the pillow or the cushion.
Notice your whole body being supported beneath you and around you.
Supported by the cushion,
Material and even the air.
And now tune into your breathing.
Notice your breath as it moves in and out of your nostrils or your mouth.
Imagine your breath is like a soothing tropical breeze blowing through your whole body,
Calming your system,
Quieting your mind.
As you inhale,
Imagine that healing breeze going all the way up into your mind,
Quieting all your thoughts.
And as you exhale,
Allow that soothing breath to move all the way down through your whole body,
Right through the soles of your feet.
And again,
Inhaling,
Soothing breath all the way up to the top of your head and exhaling that healing breath all the way down through your feet.
You can even imagine a healing color as you breathe,
Allowing that color to move through your whole body and soothe your system.
Allow your body to rest.
Allow your mind to rest.
There's nothing you need to do right now except rest.
With every breath,
Feel your mind getting quieter and your body feeling more and more relaxed.
Think of your whole body becoming more and more relaxed.
Imagine all the muscles in your scalp and forehead relaxing and letting go.
Allow the muscles around your eyes and eyelids to soften,
Release and relax.
You can even imagine your brain relaxing.
And now allow your cheek muscles and your jaw to relax and release.
And feeling that relaxation move to your mouth and your lips.
And now moving down to your neck,
Imagine all the muscles in your neck relaxing and releasing any tightness or tension.
And moving down into your shoulders,
Giving your shoulders permission to soften and let go.
And now your arms,
Sending a wave of relaxation from your upper arms down through your forearms and wrists into your hands and fingers,
Letting all tension drain right out through your fingertips.
And now moving into your chest,
Feeling a wave of calm and relaxation in your chest with every breath.
And allowing this relaxation to spread now into your stomach.
Allow your stomach area to relax and let go.
Just a gentle rising and sinking with each breath,
Soothing your whole system.
And now moving into your back,
Allowing all the muscles in your back to release and relax,
Letting go of all tension and tightness.
And now moving this wave of relaxation into your legs,
Allowing all the muscles in your upper legs to completely relax.
And moving down to your lower legs,
Your ankles and your feet.
Allow your feet and your toes to completely relax and release any tension.
Good.
Now I'd like you to imagine and see yourself at the top of a beautiful set of ten stairs.
You will be slowly going down these stairs and with each step,
You'll be feeling more and more relaxed and peaceful.
I will be counting you down and with each step your body will feel more relaxed and calm.
Ten,
You are relaxed and at peace.
Nine,
Feeling deeply relaxed.
Eight,
Feeling a deep sense of calm.
Seven,
Allowing your body to deeply rest.
Six,
Feeling calm,
Deep calm.
Five,
Your body is letting go even more.
Four,
Going further into deep,
Deep peace.
Three,
With every breath,
Calmer and calmer.
Two,
Letting go,
Feeling deep rest.
One,
Letting go into deep peace.
