Hi,
This is Damiana.
This is a sleep inducing relaxation to help you enjoy a nap or to help you fall asleep at night and wake up feeling refreshed and rejuvenated.
For best results,
To benefit from the binaural beats music,
Use your headphones.
To grow out this relaxation process,
If you notice thoughts that take you out of this space,
Simply observe them,
Acknowledge them for a few seconds and then come back to the present moment.
To feeling your body,
To feeling your breath,
To listening to my voice.
Start with lying down on your back or your preferred position.
Make sure you are comfortable and warm.
Notice your body,
See how you can move or shift a little and get more comfortable.
Now close your eyes.
You are here to simply feel your body and listen.
You are in a safe environment,
Protected space.
Just follow these simple instructions.
Bring your attention to the world around you.
Become fully aware of this world.
With your eyes closed,
See in your mind the left wall,
The right wall,
The wall in front of you,
The wall behind you.
Listen to the sounds outside of this room.
Listen to the sounds in this room,
The sound of my voice,
The music.
Notice if there are any smells,
Feel the taste of your saliva and feel the temperature in the room.
Now visualize your own body resting and become aware of your own physical presence.
Now bring your awareness to your breath.
Feel the gentle movement of your body as you breathe.
Feel the natural breath.
Feel the air entering your body through your nostrils.
Follow the breath in as it moves into your chest and abdomen.
Now follow the breath out as it moves from abdomen to the chest and back through the nostrils.
In,
Moving into your chest and abdomen.
Out from abdomen to chest and nostril.
And one more time on your own.
Now scan your body without moving,
Tune in to how your body feels like.
With no labels.
Welcome all sensation.
Just as it is.
Allow your awareness to travel through your body on a journey of sensations.
As you hear the music,
The sound of my voice,
I invite you to simply feel and relax each part of your body the way I'm going to mention it.
Bring your awareness to the left side of your body.
Relax your left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Relax the sole of your foot.
The top of the foot.
Your heel.
And your whole left foot.
Relax and feel the whole left foot.
And now relax your left ankle.
Gradually go up your left leg.
Left calf.
Left shin.
Top of the lower leg and your kneecap.
Left thigh.
Your left hamstring.
And your left hip.
Relax that entire left leg.
Your left leg is so heavy and relaxed.
Now compare the entire left leg with the right leg.
Feel the heaviness of the left leg.
So heavy,
So comfortable,
So relaxed.
Feel that difference between the left leg and the right leg.
The left leg is so heavy that if you would try to lift it,
You couldn't.
These thoughts might come in.
Observe each one of them for a few seconds and let them go.
Keep coming back to right here,
Right now.
This is your time to just be.
Now bring your awareness to the right side of your body.
Relax your right big toe.
Second toe.
Third toe.
Fourth toe.
And your fifth toe.
Relax the sole of your foot.
Top of the foot.
Your heel.
Relax your whole right foot.
Relax and feel that whole right foot.
And now relax your right ankle.
Gradually go up your right leg,
Right calf,
Right shin.
Your kneecap.
Right thigh.
Your right hamstring.
Right hip.
Relax the entire right leg.
Your entire right leg is so relaxed.
Feel the heaviness of the right leg.
So heavy,
So comfortable,
So relaxed.
Sink in a little deeper.
Be aware of the stillness and the delicious heaviness of your legs.
Both legs,
Left and right,
Are fully relaxed.
Be aware of how they feel like compared with the rest of the body.
Now gently bring your awareness towards your left thumb.
Your index finger.
Your middle finger.
Wing finger.
And pinky finger.
Feel the back of your left hand.
Left palm.
Feel and hold your left hand in your awareness,
Completely relaxed.
Bring your awareness to your left wrist and relaxed.
Left forearm.
Left elbow.
Your left upper arm.
Left armpit.
Left shoulder.
Let go of any remaining tension in the left shoulder.
Feel the tension dissipating.
Feel that whole left arm getting heavier and being fully relaxed.
Now be fully aware of the left arm and sense how it feels like in comparison to the right arm.
So relaxed.
Heavy.
Sinking in.
Now bring your awareness towards your right thumb.
Your index finger.
Middle finger.
Wing finger.
And pinky finger.
Feel the back of your right hand.
Your right palm.
Feel and hold your right hand in your awareness,
Completely relaxed.
And now bring your awareness to your right wrist and relax.
Right forearm.
Right elbow.
Your right upper arm.
Right armpit.
Right shoulder.
Let go of any remaining tension in your right shoulder.
Feel the tension dissipating.
Feel the whole right arm getting heavier and being fully relaxed.
Let the gravity continue to sink you down.
Get heavier and heavier.
Feel the whole body weighted down.
Now feel the muscles of your sit bones supported and relaxed.
Gradually move your attention towards your pelvis and relaxed.
And now towards your belly.
Comfortable.
Relaxed.
Without changing the breath.
Notice how the gentle breathing extends into your belly.
Be aware of how through the gentle process of your breathing,
Your belly is moving up and down.
Feel your belly rise on the inhale and feel your belly fall on the exhale.
Your breathing is natural and automatic.
Now be aware of your chest moving up and down with your breathing.
Simply feel,
Observe.
Let go of your thoughts.
Just be right here,
Right now.
Safe.
Comfortable.
Warm.
Breathing in and out naturally.
Now gently move your attention to the low back.
Feel your low back relaxed.
Gently go up your back and be aware of the large muscles in your back.
Let go of any remaining tension in your whole back.
All the muscles are relaxed and fully supported.
Let the gravity continue to sink you down.
Get heavier and heavier.
Bring your attention to the back of your neck.
Gently,
Ever so gently,
Think of lengthening the back of your head so the back of your skull lengthens away from your heart.
Just so gently,
So lightly.
And maybe your chin dips slightly.
Now feel the front of your neck and the jaw.
Letting go.
Unclenching your teeth.
Relaxing your jaw.
Relaxing your tongue.
Breathing in and out.
Feel your lips and jaw slacken and relax.
Feel your left cheekbone.
Left cheekbone.
So relaxed.
Feel the left nostril.
Be aware of the gentle flow of cool air entering your left nostril and the slightly warmer air exiting through your left nostril.
Feel your right cheekbone.
Relax.
Right cheekbone.
So relaxed.
Feel the right nostril.
Be aware of the gentle awareness of the cool air entering your right nostril and the slightly warmer air exiting through your right nostril.
Now as you breathe,
Feel the air in and out through both of your nostrils.
Gentle.
Calm.
At peace.
Bring your attention to your left eye and relax the space behind your eye.
Give your attention to the right eye.
Relax the eye and also the space behind the right eye.
Feel the space between your eyebrows,
Third eye center.
So relaxed.
Now move across the forehead,
Relaxing the forehead muscles.
Feel the top of your head now.
Fully aware of the top of your head.
Fully relaxed and peaceful.
Now feel your entire body completely relaxed.
Feeling your breath in and out.
Letting go of any remaining passing thoughts.
Being right here,
Right now.
Completely accepting of yourself just as you are.
Gently drifting into sleep.
Feeling your breath.
Feeling your body being deeply comfortable.
Breathing in and out.
In and out.
Gently drifting into sleep.
Gently drifting into sleep.
