During this meditation,
We're going to guide each part of our body to rest,
One by one,
Until we've gently fallen asleep.
We can start by finding ourselves lying comfortably on our backs,
Letting gravity pull us down,
Deeper into wherever we're lying.
Make sure you're in a very comfortable position and that you will not be disturbed.
You can listen to this meditation,
Be it in the day,
When you catch a break,
Or at night,
When you're ready to float off into a long night's sleep.
Start by taking a large breath in,
Pulling in as much air as you can,
And just let it go.
Allow yourself another full and beautiful breath in,
And letting go without pushing the air out too hard.
Take one more breath at your own pace,
As full as you can,
Holding it for a moment,
And then let the air go.
You can bring our focus to our right palm.
Relax your right palm and hand,
Bringing our awareness to each finger,
And one by one,
Relaxing each of them.
Relaxing your wrist,
Your right forearm,
Your elbow,
Relax your right bicep,
Your upper arm,
And relax your right shoulder,
Relax down the side,
All the way down to your right hip,
And relaxing that too.
Relax your right leg,
All the way down to your right ankle and foot,
And each toe on your right foot slowly lets go completely.
You can bring your awareness up now to the right side of your neck,
Relaxing that as well,
Allowing any sounds that you hear to feel like tiny waves of relaxation going into your right ear,
And letting the entire right side of your head fully relaxes.
Let the right side of your brain relax,
Allowing creativity to be fully accessible.
Your entire right side is fully calm and relaxed.
It's easy for you when you feel this relaxed.
You can begin to focus on your left palm.
You can relax your left palm and hand,
Relaxing each finger,
One by one.
You can relax your left wrist,
Your forearm,
Your elbow,
Relax your left bicep,
And your entire upper arms.
You can relax your left shoulder,
All the way down your side to your left hip,
And relaxing that too.
You can relax your left leg,
All the way down to your left ankle and foot.
Each toe on your left foot slowly lets go completely.
Bring your awareness up now to the left side of your neck,
Breathing in to your left side of the neck,
Just relaxing it fully,
Allowing for any sounds that you hear to feel like tiny waves of relaxation going into your left ear,
And the entire left side of your body and head fully relaxes.
Your left brain relaxes,
Allowing rationality to be fully accessible.
Your entire left side is fully calm and relaxed.
This brings you closer to falling asleep.
Now taking your awareness,
Starting with the back of your head,
Allow the weight of the back of your head to generate relaxation.
The back of your neck relaxes,
Your shoulders and shoulder blades fully relax,
Your entire upper back is completely relaxed.
Your spine relaxes,
Starting from the neck,
Slowly going down,
Disc by disc,
Relaxing your nervous system that runs through the spine.
Each of the 33 bones in your spine is relaxing one by one.
Your lower back relaxes as it presses against the surface you are lying on.
Your hips and your pelvis and your glutes all relax,
The back of your legs all the way down to your ankles relax.
We're going to go through one more focus scan on the front of our bodies.
We'll start with our forehead.
Many of us hold tension in our foreheads,
So we can allow our foreheads to just melt away,
Allowing any wrinkles to flatten.
This also relaxes our frontal cortex of the brain,
The place of creative formulation.
You can relax your eyes and notice how they're making tiny movements,
And these movements are called rapid eye movements,
Which allow you to relax even more.
Do you notice your nose and how the air passes through,
Allowing this flow of oxygen to relax you even deeper?
Relax your mouth and your tongue and your lips.
Relax your throat.
We'll go down and we'll relax our entire lungs.
Relax your heart.
Relax your ribs and your stomach.
Allow all of your vital organs to relax.
Your liver,
Pancreas,
Spleen,
Kidneys,
Your entire digestive system relaxes.
The tops of your legs relax all the way down to the tops of your feet.
Every single part of your body is so relaxed right now.
Just enjoy this feeling for some time.
Now we're going to relax your body one more time,
But in a different way.
A fully relaxed body makes sleep come easily and effortlessly.
You can start by making a fist with both of your hands and squeeze as hard as you can for five seconds.
And then let go completely.
We'll do the same thing with our entire arms,
Flexing every muscle in your arms for five whole seconds.
And relax completely.
Now tense your chest and your abs as much as you can,
Holding it for entire five.
And relax.
Tense your pelvis and your hips,
Holding tension firmly for five seconds.
And relax.
Tense your entire legs as much as you can,
Holding this tension for five whole seconds.
And release the leg muscles completely.
And lastly,
You can tense your feet as much as you possibly can,
Holding for three,
Two,
One.
And relax your feet.
Allow your body to adjust to anything it sees as needed.
Allow for your body to have complete freedom from thought.
Just let your body be in control now,
To heal what needs to be healed,
Or activate what needs to activate,
Or rest what needs to rest.
You will do exactly as it needs to now,
Without your conscious effort or even your suggestion.
This is the natural state of your body.
When you allow the mind to step away from it.
When your mind gets out of the way,
Our bodies can take charge in miraculous ways.
The hormones,
Chemicals,
Frequencies,
The very structure of each cell.
This is what sleep and rest are for.
Sleeping fully allows our mind to let go of the body so that it can regenerate.
And for however long you have to sleep right now,
Just allow your body to do what it does best.
And just let it rest.
Just let it rest.
Just let it rest.
You You You You
