Welcome to the best sleep of your life.
Take a nice relaxing deep breath in through your nose and just sigh out of your mouth.
Again,
Breathe in through your nose,
Sigh out through the mouth.
Let yourself fully relax into whatever you are sitting or laying down on.
Feeling your body sinking a little bit deeper,
Relaxing the muscles a little bit more with every breath you take.
Allowing your body to feel more and more comfortable,
More and more relaxed.
Shift and move around as much as you need to,
To let your body settle deeper into your bed,
Cushion the floor.
Feel comforted as you know that at this time everything is okay.
Everything is okay.
Relaxing,
Everything is okay.
Nothing else matters right now.
There's nowhere to go.
There's nothing to do except relax.
Then here you are to simply feel your body and listen.
Notice if you could be 10% more comfortable.
If you could,
Move in any way that you need to allow your body to sink into complete relaxation.
As you breathe,
As you listen,
Don't worry if you can't hear everything I say.
It's natural to flow in and out of conscious hearing.
The deepest part of you,
Your core being,
Your essence is always listening.
Whatever you experience today,
This practice will work.
So there's no way to do this wrong.
You are in a safe environment,
A protected and safe held space.
Let your body relax into that knowing that you are completely safe.
Then when you're ready,
Let your body come into stillness and remain still with deep rest,
Deep nourishment.
Feel your natural breath.
You don't have to control it.
Just let that breath flow in and out,
Flow through you,
Allowing your very bones to become heavy.
Feel your body,
Your bones,
Every part of you getting heavier,
Sinking into the earth,
The bed,
Releasing that heaviness.
You may feel like you're floating.
Just breathe.
As you breathe,
Let your attention go inward.
Go deep into your inner world.
Enter into your heart space,
Deep within your heart to notice your heart's deepest longing,
Your deepest desire.
What does your heart desire?
Most of all,
In the whole world,
This is your sankalpa,
An intention affirmation based on your heart's longing.
Create your sankalpa in a positive statement in the present tense as though it's already happening.
Create your sankalpa,
Your deepest heart's desire,
Repeating it in your mind in the present tense three times.
An example is,
I flow through life with ease and peace.
I am relaxed.
State your own sankalpa three times to yourself in the present tense.
It is already happening.
As you let your body relax into feeling that sankalpa,
Your deepest heart's desire,
Simply breathe and relax knowing that it's already happening.
It already exists.
As you breathe,
Gently relaxing,
You might now send your attention all the way down to your feet,
Attention all the way down to your toes,
The soles of your feet,
Inviting that awareness,
Noticing any sensation in the feet and simply allowing your feet to relax.
You can remain completely still throughout this body scan,
Simply welcoming the sensations as they come,
Moving your awareness up your legs,
Noticing your calves,
Your knees,
Eyes,
Noticing any sensation in your legs and letting them feel heavy,
Allowing your legs to fully and completely relax,
Bringing your attention up your legs,
To your hips,
To your pelvis and your tailbone,
Noticing any sensation around the hips and then allowing this part of your body to completely relax,
Melting,
Sinking,
Fully relaxed into the bed,
Bringing awareness up to your belly and your lower back,
Noticing any sensation and allowing the lower belly,
The lower back to relax,
Feeling so comfortable,
So at ease as you breathe,
Sending your awareness now up to your torso,
The middle of the back,
Letting all these spaces completely relax and breathing that attention now up your torso,
To your chest,
To your heart,
Breathing,
Noticing the sensations in the body,
In the upper back,
In the chest,
Relaxing this part of your body fully and completely,
Letting your awareness come up to your shoulders,
Noticing any sensation in your shoulders and as you exhale,
Releasing any tension that might be held there,
Allowing your shoulders to completely relax,
Breathing that relaxation feeling all the way down your arms,
Noticing any sensation as you travel down the elbows,
Down the forearm,
All the way to your hands,
Palms and fingertips,
Allowing your arms and your hands to completely relax,
Breathing,
Sending your awareness all the way to the base of the neck,
Around your throat,
Noticing any sensation there and allowing your throat and your neck to completely relax,
Letting your awareness move up the back of your head to your crown,
Relaxing the whole back and top part of your head,
Relaxing your ears and letting this awareness move down your forehead,
Your temples,
Cheeks and eyelids,
Eyebrows,
Noticing sensation in the jaw and the mouth,
Feeling your tongue,
Feeling your nostrils and your nose and as you breathe,
Simply allowing every muscle in your face,
All the tiny muscles around your eyes to completely relax,
Releasing and melting down,
Breathing.
Your whole body filled with conscious awareness,
Completely relaxed,
You are simply melting away into the ground,
Into your bed,
You are simply energy,
A radiant vibration.
Feeling your body as a vessel for prana,
Life force energy,
Beginning to notice your breath,
Your natural breath simply flows through you with no effort on your part,
Feeling your in-breath,
Releasing your out-breath,
With every inhale,
Feel fresh wave flow upwards through you,
Bringing your whole body into equilibrium,
Flowing a sense of calm into every cell in your being and then as you exhale,
Let that wave flow downward through your body,
Carrying away any fear,
Any tension,
Any mind chatter,
It releases,
Every exhale you release,
Each inhale brings fresh upward waves of serenity and peace to yourselves,
Every inhale bringing that peace and calm,
Each exhale washes away any sadness,
Any anxiety,
All the tension washing away,
Leaving you here,
Completely calm,
Totally relaxed as you breathe,
Your mind relaxes,
As you breathe,
Your body relaxes,
As you breathe,
Your whole being relaxes and simply drifts away.
