Let's see if we can fall to sleep together.
Lie down and make sure that you're comfortable.
Check your body.
Adjust if you need to so that everything feels just right and then close your eyes.
With your eyes closed,
Start to focus on your breath.
Don't change anything about your breathing.
Just breathe in a normal rhythm.
Pay attention to the breath and the movements in your body,
The sensations.
Notice how your chest rises when you breathe in,
How your abdomen expands.
When you breathe out,
Your chest sinks down,
Your lungs pull back towards your spine,
Your abdomen retreats back.
Start to lengthen your breath,
Taking longer,
Slower,
Deeper breaths and become aware of the differences that these sensations create inside of your body.
You'll notice that your body automatically feels more relaxed when you breathe in deeper and slower.
You'll notice that there's a sense of slowing down,
Of calming down.
Your heart rate will slow.
Your muscles will start to relax.
The tensions in your body will slowly start to dissolve just by slowing down your breath.
Now pause in between your breaths.
Hold your breath on the inhale and hold your breath out.
Hold your breath on the inhale and hold your breath for a few seconds on the out-hale,
Feeling what it feels like to be full of breath and what comes up for you when you feel empty and you feel a little bit of breath in the body.
This is all about stimulating self-awareness just by using your breath,
Starting to slow everything down.
Let go of your focus on your breathing and just let your breathing find a natural rhythm and put all of your focus and attention on the top of your head.
Right where your crown chakra would be in the center of your scalp on the top of your head.
Just focus on that area in your body.
You may feel a slight tingling sensation or a feeling as if someone is very close to you.
Or a feeling as if someone is very gently stroking the hair on the top of your head.
Be very still and quiet.
And then once you've connected to that part of your body,
Use the intelligence of your mind and how it can communicate with every part of you.
Tell the top of your head it's time to relax,
Time to let go of any tension or stress that you might be holding in your scalp.
And notice how immediately the top of your head will soften and relax.
Allow that relaxation to slowly roll down over your forehead,
Softening the muscles around your eyes.
Let go of any tension that you have in the temples and around your ears.
Imagine that everywhere you put your attention,
You melt away any stress.
You melt away any stress or tightness.
So focus on your cheeks and let your cheeks soften and relax.
Focus on your jaw and feel your jaw softening and relaxing.
Feel the back of your head on your pillow and let your head get heavy.
Allow it to really sink down deep and let it really sink down deep.
Notice when you breathe out,
Your head will feel as if it's sinking just a little bit deeper every time.
Your entire body is sinking deeper every time you breathe out.
Bring your focus and attention down into your shoulders.
Soften them,
Let them fall away from your ears.
Let them fall heavy into the bed.
Exhale and release any tension that you have across the back of your shoulders and up the center of your neck.
Breathe out and release.
Breathe out and release.
Allow the relaxation to roll over your arms and down into the tops of your arms,
Relaxing the muscles,
Slowly moving down towards your elbows,
Flowing down towards your wrists until it relaxes all the way to the tips of your fingers.
Now your arms feel so heavy and tired and tired,
So comfortable.
You might feel a tingling sensation in the tips of your fingers vibrating through your hands.
Just enjoy the sensations.
Relax the muscles across your chest.
Let your upper body sink deeper into the bed.
Soften any tightness that you have in your abdomen.
Really focus.
On breathing in relaxation down into the base of your tummy,
Softening the muscles,
Relaxing all of the organs in your torso.
Everything is comfortable and sleepy.
I'm very,
Very relaxed.
Allow the relaxation to flow down the back of your body through each and every vertebra in your spine,
All the way down to the base of your spine,
Relaxing your lower back,
Relaxing your lower back,
Relaxing your lower back,
Softening and releasing any tension that you might have in your hips.
Just breathe it out.
Let your legs start to fall deeper into the bed.
Use your mind and tell your legs it's time to relax,
Time to stop moving.
Let the muscles soften.
Let the muscles soften.
Let the bones get heavier.
Imagine your legs sinking deeper and deeper with every breath.
Your thighs relax.
Your knees get heavy and relax.
Your lower legs,
Ankles,
All the way down to the tips of your toes.
So now your legs feel so heavy,
So sleepy and comfortable.
Your whole body feels still and weighted down into the depths of your bed,
Your warm,
Soft,
Comfortable bed,
A place where you're completely safe,
This place where you can retreat away from the rest of the world and just be.
You don't have to do anything here,
You can just be.
You can be yourself.
No worries.
There's no job to worry about,
No money to worry about,
Nothing.
Just you in this moment.
Just you from moment to moment,
Right now,
In complete relaxation.
Nothing else exists.
Nothing else is important.
Just let go.
Let go of everything.
Just be you,
Right now.
And right now everything is good.
The world is good.
Your body,
Your health,
Your state of mind,
Everything is perfect.
Right now,
In this moment.
So you can sleep.
You're safe.
Just go to sleep.
Allow your body to fall into the deepest,
Sweetest sleep you've had in the longest time.
Just sleep.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
Just be you.
