Hello my friends and welcome to this practice that will help you to fall asleep faster,
Get a deeper more nourishing rest so that you can wake up more refreshed to take on your day.
I'm going to invite you to get into a position you can sit up or you're very welcome to lie down and you may very well fall asleep during or at the end of this practice.
Taking any final adjustments that you need as we begin to land here and transition from our day into the night,
Into our sleep.
And this practice is very simple.
We are going to be moving through the body as I guide you through a deep relaxing body scan.
So without further ado I'm going to invite you to take a deep breath in through the nose and as you breathe out imagine your body sinking deeper into your chair,
Into your bed.
Taking another deep breath in to the belly,
Chest,
Lungs and releasing.
Letting go,
Letting go of the day,
Letting go of tension in the body.
And one more breath,
Maybe the biggest one you've taken today.
Deeply breathing in and letting go of something as you release and exhale.
Letting go,
Letting go.
And as you return back to your natural rhythm of breath,
I'm going to invite you to bring your attention to the top of your head and slowly bring your awareness to different parts of your body as you arrive at each part noticing if there is any tension that you're holding on to.
And the invitation is to send your breath down to that part where the tension is being held and to relax it,
Soften it,
Even 10%.
So moving from the head down to the forehead,
Allowing the forehead to be smooth and soft,
Softening the eyes and all the little muscles around.
Relaxing the tongue all the way down to the root and an opportunity to unclench the jaw.
On your next inhale,
Sending ease down to the shoulders as you exhale,
Letting them go.
Allowing the arms to be heavier and the hands fully letting go as you feel into all the different sensations in the hands from the pinky up to the thumb.
Making your way up the arms into the chest,
Arriving here and just noticing the gentle rise and fall,
The inhale and the exhale.
And each breath taking you deeper into the present moment,
Deeper into ease and relaxation.
If any thoughts come up,
Just recognize that you're thinking and gently bring it back to the body,
Back to the part that you're focused on.
As we move down from the chest,
We arrive in the belly where we often hold a lot of emotional tension throughout the day.
So an opportunity to really soften the body,
Soften the belly with the next inhale and the next exhale.
And continuing to do that for a few rounds,
Really inviting in that ease,
That softness into the belly.
Moving down to the hips and the legs and almost imagining like you have a flashlight that's traveling from the top of your legs down to the knees,
Both left and right.
And as you slowly move down,
The legs just start to become more and more relaxed,
Letting go of any tension that's ready to be let go of.
Finally arriving at the feet and with your mind's eye,
Tracing around the contour of the foot,
Around the toes and the heel,
Noticing the tops and the bottoms.
And together we'll take one more deep breath into the whole body and releasing anything else that's ready to be released out the body,
Out the feet,
Received by the earth.
Noticing the shift in your state,
In your energy,
And setting the intention before we close our practice that you are welcoming in an easeful,
Deep sleep.
At this point,
Taking your time to transition into your bed if you're not there already and have a peaceful sleep.
See you tomorrow.
