Hello and welcome to this total body relaxation for sleep.
My name is Monika and I am very happy to have you here.
Make sure you are in a very comfortable position and that you will not be disturbed.
You can listen to this session at any time,
Be it in the day when you can catch a break or at night when you are ready to float off into a long night's sleep.
Take a large breath in,
Pulling in as much air as you can and just let it go.
Allow yourself another full and beautiful breath,
Letting it go without pushing the air out too hard.
Take one more breath in your own pace,
As full as you can,
Holding it for a moment and let the air go.
Taking a few breaths whenever you are ready to rest is now your priority.
Begin to focus on your right palm.
Relax your right palm and hand.
Relax each finger one by one.
Relax your right wrist,
Your forearm,
Your elbow.
Relax your right bicep and entire upper arms.
Relax your right shoulder and down to your right hip,
Relaxing it too.
You relax your right leg all the way down to your right ankle and foot.
Each toe on your right foot slowly lets go completely.
Bring your awareness up now to the right side of your neck,
Relaxing it.
Allow any sounds that you hear to feel like tiny waves of relaxation going into your right ear.
The entire right side of your head fully relaxes.
Your right brain relaxes,
Allowing creativity to be fully accessible.
Your entire right side is fully calm and relaxed.
Sleep is easy for you when you feel this relaxed.
Good.
Begin to focus on your left palm.
Relax your left palm and hand.
Relax each finger one by one.
Relax your left wrist,
Your forearm,
Your elbow.
Relax your left bicep and entire upper arms.
Relax your left shoulder and down to your left hip,
Relaxing it too.
You 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,
Relaxing it.
Allow for any sounds that you hear to feel like tiny waves of relaxation going into your left ear.
The entire left side of your head fully relaxes.
Your left brain relaxes,
Allowing rationality to be fully accessible.
Your entire left side is fully calm and relaxed.
This may bring 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 bone by bone,
Relaxing your nervous system that runs through the spine.
There are 33 bones in your spine and each one of them is relaxing one by one.
Good.
Your lower back relaxes as it presses against the surface you are lying on.
Your hips,
Pelvis and glutes relax.
The back of your legs all the way down to your ankles relax.
This makes you feel so sleepy.
We are going to go through one more focus scan on the front of our bodies,
Starting at your forehead.
Many of us hold tension in our foreheads,
So allow your forehead to just melt away,
Allowing wrinkles to flatten.
This also relaxes the frontal cortex of the brain,
The place of creative formulation.
Relax your eyes and now notice they are making tiny movements.
These movements are called rapid eye movement which allow you to relax even more and notice your nose and how the air passes through.
Allow this flow to relax you.
Relax your mouth and your tongue.
Relax your throat,
Going down relaxing your entire lungs.
Relax your heart.
Relax your ribs and stomach.
Allow all of your visal organs to relax.
Your liver,
Pancreas,
Spleen,
Kidneys,
Your entire digestive system relaxes.
Your reproductive organs completely relax.
The tops of your legs relax all the way down the tops of your feet.
Every single part of your body is so relaxed right now.
Just enjoy this feeling for some time.
And now if you don't want to relax,
Relax,
Come down here.
Now you are going to relax your body one more time but in a different way.
A fully relaxed body makes sleep come easily and effortlessly.
Make a fist with both of your hands and squeeze as hard as you can for 5 seconds.
Then let go completely.
Tense your entire arms,
Flexing every muscle in your arms for 5 whole seconds.
And release completely.
Now tense your chest and abs as much as you can,
Holding it for an entire 5 seconds.
And relax your chest and abs.
Tense your pelvis and hips and reproductive organs,
Holding tension firmly for 5 seconds.
And relax this area.
Tense your entire legs as much as you can,
Holding this tension for 5 whole seconds.
And release the leg muscles completely,
Relaxing your legs.
And lastly,
Tense your feet as much as you can,
Holding 2,
3,
4,
5.
And relax your feet.
By doing this you activate and then deactivate each muscle in your body causing a continuous relaxation.
Now just stop doing anything at all.
Don't flex or relax anything.
Don't activate or rest any area.
Just allow yourself to be.
Allow for your body to adjust to anything that is needed.
Allow for your body to have complete freedom from thought.
Let your body be in control of itself now to heal what needs to be healed or activate what needs to activate or rest what needs to rest.
It will do exactly as it needs now,
Without any effort or even your suggestions.
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,
Changing hormones,
The very chemistry of our bodies and even the structure of each of our cells.
This is what sleep and rest are for.
Pain fully allows for our mind to let go of the body so that it can regenerate.
Allow yourself to nap however long you feel you need to.
So right now,
Allow your body to do what it does best,
To rest.
