Welcome to this yogic relaxation for deep sleep.
Lay comfortably in your bed.
Allow the arms to either relax alongside you or place the hands on the stomach,
Resting on your back.
If you need support for your lower back,
You can put a pillow under the knees.
Let the body be warm,
Covered with a blanket,
And get comfortable.
Allow the eyes to close.
Start with some slow deep breaths,
In and out through the nose.
With every exhalation,
Feel the back and body relaxing into the bed,
Preparing for a deep and nourishing night's sleep.
Take a few more slow deep breaths,
Or perhaps even some deep sighs,
Just to let go of any holdings from the day,
Letting go of all energies or thoughts from the day,
And bringing all the attention now into the body and breath.
Notice your toes and feet.
Feel the toes and the feet relax.
You can repeat silently,
I relax the toes and feet,
The toes and the feet relax.
Notice the legs repeating silently to yourself,
I relax the legs,
The legs relax.
Feel the legs and the feet getting heavy,
Heavy,
Heavier,
Letting go.
Just let the legs relax.
Relaxing the back,
The shoulders and the neck,
The back,
The shoulders and the neck,
Relax.
Relaxing the stomach,
Imagining even the heart,
Relaxing in all the internal organs in the torso,
Repeating silently,
I relax the stomach,
I relax the heart,
The body is relaxed.
Notice the arms,
Let the arms get heavy,
Heavy,
Heavier,
Letting go of the arms,
Allowing the arms to relax.
Repeating silently,
I relax the arms,
The arms relax.
Relax the hands and the fingers,
Repeating silently,
The hands and the fingers relax.
Letting go of the hands,
The fingers and the arms.
Feel the weight of the skull relaxing into the pillow,
Relaxing into the pillow,
Relaxing all the muscles of the face,
Around the jaw,
Above the eyebrows,
The cheeks,
The forehead,
The scalp,
Behind the ears,
Softening,
Relaxing and letting go.
Shifting awareness to the breath,
Allowing the mind to relax with the exhalation and the inhalation,
Just like watching waves in the ocean,
Watching the rise and follow the breath.
Letting the mind rest peacefully within,
Preparing for a deep and nourishing and healing night's sleep for rest and relaxation.
Repeating silently,
I am relaxed,
I am relaxed,
I am relaxed and all is well.
Aum,
Let the mind rest peacefully within,
Preparing for a deep and nourishing and healing night's sleep for rest and relaxation.
Repeating silently,
I am relaxed,
I am relaxed and all is well.
Aum,
Let the mind rest peacefully within,
Preparing for a deep and nourishing and healing night's sleep for rest and relaxation.
