Just rest.
This is designed to help you unwind,
Release tension,
And prepare your mind and body for a deep restorative sleep.
It's called just rest because sometimes we can put so much pressure on ourselves to sleep that it actually prevents it from happening.
So I just want you to rest.
I just want you to settle in your bed and get really comfortable.
Adjust your pillows and your blankets and just allow your body to sink into the surface beneath you.
Just begin to feel ease and grace.
If you'd like to,
You can close your eyes and take a slow deep breath in through your nose and exhale slowly through your mouth.
Let's repeat this a few more times to signal to your body that it's time to rest.
Let's repeat this a few more times to signal to your body that it's time to rest.
Inhale nice and full,
Feeling the rib cage expand,
Feeling your lungs fill from the bottom to the top,
And exhale with a big sigh,
An audible breath.
Let it go.
Let it go.
Inhale again,
Nice and full.
Big,
Deep breath,
Feeling your belly rise.
And as you exhale,
Let your body go completely slack.
And as you exhale,
Let your body sink into the surface beneath you.
It's time to rest.
Trust that your body knows how to rest deeply as you allow your conscious mind to disconnect.
And if you start to fade away during this recording,
Just know that your subconscious mind is listening and is appreciative of the time you're taking for yourself to allow yourself to rest,
Restore,
And recover.
Let's start a full body relaxation scan,
Starting at the top of your head.
Imagine your hair follicles are just letting go.
Imagine the skin covering the bones,
The platelet.
Imagine it melting and softening.
Imagine it relaxing your eyebrows and the muscles behind your eyes.
Let go of any tension you're holding behind the ears,
In the jaw,
In your cheekbones.
Relax your tongue and your lips.
Let your head be heavy on your pillow,
Relaxing all of your neck muscles all the way around.
Letting your shoulders soften.
Relaxing your collarbone,
Your clavicle.
Relaxing the atlas and axis bone to the top of your spine.
And just imagine a trail running down your spine like a finger tracing the small of your back.
And just let it go.
Imagine relaxation flowing down your arms as you let your elbows soften and your forearms.
And your wrists and your hands and your fingers.
Allowing your entire torso to soften.
As you slow your breath,
Begin breathing in and out your nose at your natural rhythm.
And allowing yourself to rest a little bit deeper.
As we move down the body and allow the hips to soften,
Let your legs get really heavy.
Soften the hamstrings and the thighs.
And the kneecaps,
And the shins and the calves.
Softening the ankles and the feet.
And every single toe.
Letting each muscle become slack.
Releasing any tightness.
Take a quick recheck.
Is your jaw unclenched?
Is your belly soft?
Just allow gravity to gently pull you deeper and deeper into relaxation.
Maybe you can picture yourself in a serene environment.
Perhaps a beach at sunset.
Or maybe the trees flowing in a tranquil forest.
Imagine the warmth of the sun.
Or the coolness of the shade.
And let this imagery envelop you in comfort.
Maybe you can imagine throwing out a nice soft blanket.
To lay down on the earth.
Just gaze up at the sky.
Letting your body rest.
Knowing that it's okay to release the day.
And let go.
But no pressure.
We're just resting.
As you immerse yourself in whatever peaceful scene came to your mind.
Imagine what it sounds like around you.
Imagine if you can hear the wind.
Matching the soothing rhythm of your own breath.
Allow it to meld and emerge into one.
Allow this stillness to cradle your mind.
Washing away.
Any lingering thoughts or worries.
Just remind yourself that you're ready for rest.
It's okay to let go.
It's okay to drift away.
Sweet dreams,
My friend.
Sweet dreams.
