You You Hello,
This is Paul McCann and I'd like to welcome you to this guided meditation for sleep You So make sure you are in a very comfortable position that you have all the bolsters and pillows and blankets that you need Did you have the temperature in the room just right for you?
And be somewhere where you will not be disturbed You can listen to this meditation During the day when you catch a break or at night When you are ready to float off into a long night's sleep So take a large deep breath Pulling in as much air as you can right deep into your belly and hold it and Then just let it go Now taking another full beautiful breath Holding it And just letting it go without pushing the air out too hard Take one more deep breath in your own time as full as you can Holding it for a moment Holding it for a moment and let it go Taking a few big breaths whenever you are ready to rest is now your priority So now take your focus to your right palm of hand Relax your right palm and your whole hand Relax each finger one by one Relax each finger one by one Relax your right wrist Your forearm Your elbow Relax your right bicep and entire upper arm Relax your right shoulder and all the way down your side to your right hip Feel that wave of relaxation move through your hip Down into your right leg all the way down to your right ankle and foot Feel each toe on your right foot slowly and completely relax Relax And now bring your awareness up to the right side of your neck Relaxing it Allow any sounds you can hear to feel like tiny waves of relaxation going into your right ear The entire right side of your head fully relaxes The entire right side of your head fully relaxes Allow the right side of your brain to relax Relax so now your entire right side of your body is fully calm and relaxed Begin to focus on your left palm of hand Completely 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 left arm Relax your left shoulder and allow this to seep down to your left hip Relax your left shoulder and allow this to seep down to your left hip Relaxing into your left leg all the way down to your left ankle and foot Relaxing your left foot Allow each toe on your left foot to completely let go And then bring your awareness up to the left side of your neck Allowing any sounds you might hear to feel like tiny waves of relaxation going into your left ear The entire left side of your head fully relaxes The left side of your head fully relaxes The left side of your brain relaxes And now your entire left side is fully calm and relaxed Now bring your awareness to your back starting at 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 now completely relaxed Allow your spine starting from your neck to melt towards the floor Slowly going down bone by bone Relaxing your nervous system that runs through your spine There are 33 bones in your spine and each of them is relaxing and letting go one by one Allow your lower back to melt towards the ground Feel your hips and pelvis spread Your glutes relax The back of your legs and all the way down to your ankles relaxes and lets go Now take your awareness to your forehead Allow your forehead to melt away Relaxing through this area will help to relax your frontal cortex of your brain Relax your eyes now Feel them sink back in their sockets Notice your nose and how the air passes through your nostrils Relax through your jaw Letting go of your mouth and your tongue Relax through your jaw,
Letting go of your mouth and your tongue Moving your awareness to your throat,
Feel it soften and let go Relax down through your throat into your lungs Your lungs relax,
Your heart relaxes Letting go through your ribs down into your stomach Breathing gently into your belly Feel that breath relax your whole abdominal area Allow all of your organs to relax Your liver,
Your pancreas,
Your spleen,
Your kidneys Allow your entire digestive system to relax Allow your reproductive organs to relax Allow that relaxation to spread down through the top of your legs all the way down to the tops of your feet Every single part of your body has now let go Relax your body So just now enjoy this feeling for a moment Now we are going to relax your body one more time but in a different way So make a fist with both of your hands and squeeze as hard as you can for 5 seconds Then let go completely Now tense your entire arms squeezing the muscle against the bone And then completely release Now tensing your chest and your spine Tensing your chest and abdominal area as much as you can Holding it And then breathe and let it go Tensing your pelvis and hips and reproductive organs as much as you can And then as you breathe out let it go Now tensing your entire legs,
Both legs as much as you can squeezing the bone with the muscles And breathe out and let it go And now tense your feet as much as you can Holding them,
Squeezing them And breathe out and let them go So resting in this sense of relaxation that you've created Allow for your body to adjust to anything it sees is needed Allow for your body to have complete freedom from any thought 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 Your body will do exactly as it needs to right now Without your conscious effort or suggestion This is the natural state of your body When you allow the mind to step away When your mind gets out of the way Your body can take charge in a miraculous way Changing hormones,
Chemicals,
Frequencies The very structure of a cell This is what sleep and rest are for Sleeping fully allows for our mind to let go of the body so it can regenerate So now allow your body to do what it does best to rest and sleep So now allow your body to do what it does best to rest and sleep So now allow your body to do what it does best to rest and sleep So now allow your body to do what it does best to rest and sleep Thank you for watching!
