Welcome,
My name is Christina and this is your time to let go.
A time for rest,
For ease,
For softness.
As you settle into bed,
Allow your body to become heavy against the mattress.
Feel the quiet support beneath you,
The safety of being held,
Cocooned.
There's nothing you need to do,
Nowhere you need to go.
This moment here unfolding gently.
With each breath in,
Invite calm.
With each breath out,
Release the day.
Let my voice guide you into stillness and know that it's perfectly okay if you drift off before we finish.
That's what this practice is here for.
Soften your eyes,
Soften your jaw,
Relax your shoulders,
And allow your whole being to begin unwinding.
Opening the door to deep and restful sleep.
Taking a slow,
Deep breath in through the nose.
A slow exhaling out through the mouth.
Breathing in deeply.
Breathing out slowly.
Breathing in.
Breathing out.
Take a moment to feel your body as a whole.
Feel into your head.
Just breathe and feel.
Feel your face.
Feel your neck.
Feel your shoulders.
Feel your arms.
Feel your spine.
Feel your chest.
Feel your belly.
Feel your legs.
And feel your feet.
Breathe and feel your whole body.
Allow everything to pause.
Slow down.
And soften.
Breathing in deeply.
Exhaling slow.
Feel the sweet heaviness of your body.
Feel your body lying on the mattress with its steadiness and support.
Feel the embrace of the blanket.
Feel its softness,
Its warmth,
Its lightness.
Wrapped around your body.
Now gently search within your body.
Noticing where you feel warmth inside your body.
And now within the body,
Where do you feel coolness?
Feeling inside your body,
Where do you feel tightness?
And now within your body,
Where do you experience softness?
Continue to scan the sensations in your body,
Taking your time.
Locate where in your body you experience softness.
Where else do you experience heaviness?
Where else do you experience a similar sensation of heaviness?
Where do you feel relaxation?
Where else do you feel relaxation?
Noticing where you feel the most connected to in your body.
Where else do you feel connected to?
Feeling inside your body.
Observe the feeling of warmth and coolness at the same time.
Allow yourself to feel both sensations at the same time.
Feeling tightness and softness at the same time.
Noticing that your body can feel both heavy and relaxed in the same moment.
Slowly letting go,
Relaxing the mind,
Softening the whole physical body.
Softening all your muscles,
Softening all your bones.
Softening all your organs,
Softening your mental body.
Softening all your thoughts,
Softening your emotional body.
Softening all your emotions,
Softening your energetic body.
Softening your whole being inside and out.
Allow yourself to soften into the center of your body.
Feel the space all around you.
Take a few deep breaths in through the nose and out through the mouth.
As you breathe in through the nose,
We're gently going to hold the breath.
While you hold the breath,
Squeeze your face.
Hold the breath and squeeze all the muscles in your face.
And slowly exhaling out through the mouth.
Take another deep breath in through the nose.
While you hold your breath,
This time squeeze the shoulders,
Squeeze the arms and the hands.
Keep holding and squeezing.
And slowly exhale to release.
Take another deep breath in.
While you hold the breath,
Squeeze the chest,
The belly and the back.
Squeeze and hold.
Opening the mouth to slowly exhale,
Releasing the muscles.
Take another deep breath in through the nose.
And hold the breath.
As you hold the breath,
Squeeze the legs,
Your bum,
Your feet.
Squeeze and hold.
And slowly exhaling out through the mouth.
Gently releasing your muscles.
And notice how they feel.
Allow everything to slow down.
Softening even deeper.
And breathing slowly.
Imagine that you are lying down in a soft cloud.
With soft tones,
Colors all around you.
Feeling your body melting into this cloud.
Allow yourself to sink deeper into stillness.
And as you breathe in,
See this white,
Pink light in your brain.
As you breathe out,
Push this light all the way down through your body.
Through your spine,
Down your legs.
And let it come out through your feet.
And as you breathe in,
See this pink lilac light in your brain.
As you breathe out,
Push this light all the way down to the base of your feet.
Breathing in.
Breathing out,
Letting this light go.
As you allow your inhale to expand to a count of four.
Exhaling slowly to a count of six.
Breathing in calm.
Breathing out tension.
Breathing in calm.
Breathing in calm.
Breathing out tension.
As you let everything slow down into stillness.
Into deep rest.
Gently repeat to yourself.
May I be safe.
May I be at ease.
May I rest deeply tonight.
May I be safe.
May I be at ease.
May I rest deeply tonight.
May I be safe.
May I be at ease.
May I rest deeply tonight.
