Hello Brilliant Being,
I'm so glad you're here.
This is Dr.
Liz and in a few moments you'll experience deep mental and physical relaxation to effortlessly welcome your body and mind to unwind.
And by the end of this experience your mental and physical tension will melt away and you'll be so deeply relaxed that you may find yourself more comfortable in your body.
A compassionate body scan that will be like a massage mentally and physically so that you can befriend your body now.
So just allow whatever to happen to happen so that the body and mind can rest deeply.
And there's nothing that you have to do.
Just allow yourself to listen to my voice drift and dream and I'll guide you to deep mindful tranquility and effortless comfort.
So go ahead if you haven't already find an even more comfortable position that honors your body and mind.
I wonder how you can make yourself 10% more comfortable so that you can feel 20% more relaxed.
Now take a few moments to settle and center yourself relaxing even more into your cushion arriving in this present moment together.
And if you haven't already you can allow your eyelids to gently close going even deeper inside to welcome the wisdom within.
Now shift your focus to your breath.
Your breath is always there for you and is an anchor to the present moment.
So notice the cool air as you inhale and the warm air as you exhale.
Allow it to drift and dream,
Soften and soothe.
And you may even want to let out a big sigh on your next breath.
Your sighs signaling your body and mind to let go of what no longer serves you.
And with each and every breath that you take letting all the tension of the day simply fade away.
And now bring to mind a short and sweet intention for your well-being.
It may be I am healing or I am befriending my body or I am resting deeply.
And repeat your intention three more times to allow your body and mind to soak up your resolve.
Great,
Now you see a radiant light piercing through the clouds in the sky.
It starts to cascade,
Breaking through in a glorious way.
And this light is whatever color you wish.
Because this light is for you to heal the body and heal the mind,
To soften any soreness and deeply relax every muscle,
Nerve and cell within you.
And the wonderful thing about this radiant light is that it can feel warm or cool or comfortably icy and hot to whatever eases your body and mind.
And you can see that light shimmering,
Coming down from the sky and enveloping you.
And you feel how wonderful it is to have it envelop the top of your head,
The crown of your head.
And just see it and feel it with a wonderful light going down your scalp,
Softening your brow,
Your ears,
Your eyelids and all the little tiny muscles around your eyes,
Your eyes,
The tip of your tongue,
To the root of your tongue.
Allowing the softness to go into your jaw,
To loosen any and all tension that may be there.
And noticing any sensation in your face with kindness and curiosity.
And allowing any tension to soften with every breath you take.
Just like how butter effortlessly melts with warmth simply being on the kitchen table where all the stiff,
Sharp edges become soft and supple.
And let's just rest here for a few moments,
Breathing in this present moment,
Allowing this radiant light to massage your brain.
And now move down and allow the healing light to go into your neck and throat area.
Simply noticing any sensations there,
Allowing any stiffness to soften.
Allowing that warmth with a compassionate light enveloping your body and mind around your shoulders and into your chest.
Filling your body and your heart with gentle kindness and compassion with every breath that you take.
Perhaps sending gratitude to your lungs that always give you life and breath easily and effortlessly.
And that soft and soothing light is like a wave of relaxation that fills you up from the inside out with comfort.
It works its way up and down your arms to your elbows to your wrists to the tips of your fingers,
Filling it with light in your left thumb,
Index finger,
Middle finger,
Ring finger and pinky finger.
And now allowing that softness and smoothness in your right thumb,
Right index finger,
Middle finger,
Ring finger and pinky.
And now allowing both hands to be filled with this compassionate light.
Feeling the vibrance and the radiance from the inside out.
As well as extending gratitude and compassion for all the things that you have made with these hands,
All the things that you have created,
Touched and held and embraced.
And this compassionate light continues to work down your spine,
Vertebrae by vertebrae,
All the way down to your lower back,
Softening and soothing,
Giving a massage wherever it needs it most.
And this wave of relaxation continues to the belly,
To all your organs that help you live,
Digest and give you life in the hips,
In the legs,
Breathing in relaxation and then breathing out any null tension so that you can bring kindness and softness to the front of your legs,
To your knees,
Ankles and the tops of your feet.
And now bringing kindness and gentleness to the backs of your legs,
All the way down to your calves,
To your heels,
To the soles of your feet.
Allowing this wonderful wave of compassion,
This healing light to envelop every inch of your body from the inside out.
So there's a comforting embrace.
And in just a little bit,
I want you to repeat these healing phrases silently to yourself to bring even more comfort and kindness to your body.
Allowing my words to become your words and allowing these words to go wherever they need to go in your body and in your mind.
May I be safe.
May I be comfortable.
May I be healthy.
May I be peaceful.
May I live with ease.
And let these words land within your body,
Around your body,
Feeling their warmth as you gently receive them so they nourish you and resonate within you and guide your actions.
And as this compassionate light fills you up,
You allow yourself to appreciate all that your body does for you,
Recognizing how hard it works for you easily and effortlessly,
How far it's taken you and how many steps you've taken so far in your life.
And most importantly,
How your body is always there for you,
Always healing you.
And as you see and feel this healing light embraces your whole body,
You may notice more of a pleasant drifting or floating sensation,
Feeling so light and free,
Yet supported and embraced by this compassion.
And allowing this compassion to continue to flow through you today,
Tonight and tomorrow.
Reaching your body in a new way with gentleness.
Seeing all its scars,
Wrinkles,
Imperfections and sensations,
Strength and muscle in a new way for supporting you and moving you through life to experience all the wonderful things that life has for you.
For everything that your body is capable of doing right in this moment.
And let's see if we can carry this attitude of self-compassion and kindness into your next activity today and tomorrow.
And as you drift deeper into mindful tranquility and deep slow-wave sleep,
A part of your mind will be able to absorb these suggestions that are most helpful for you.
You will find that you are easily able to sleep so effortlessly and quickly,
So that you fall asleep and stay asleep in no time at all.
And you'll be pleasantly surprised how deep you sleep,
Sleeping so very well.
And as your sleep improves,
Your feelings of well-being will improve and compassion for yourself and others will improve.
And as time passes,
You will simply feel more calm,
Clarity and confidence every day,
Treating your body with respect,
Befriending your body.
In fact,
Your sleep will become so deep and restorative,
You will have abundant energy throughout your day.
And each and every time you experience this track,
It's an invitation for your mind and body to become more and more peaceful and drift deeper and deeper into deep delta wave sleep,
That satisfying sleep.
So that waves of abundance,
Waves of relaxation flow over you and through you,
Serene and tranquil now,
Tomorrow and in the future because that inner wisdom helps you heal,
That compassion blesses you and protects you.
And finding in every day and every way,
You are becoming better and better,
More and more compassionate to yourself,
Giving your body what it deserves.
Now bring to mind that mindful intention that you first started so it becomes a part of you while you drift and dream and that every time you use this track and listen to my voice,
You'll have deep satisfying sleep,
Listening to this track at the same time every night to have deep satisfying sleep to help repair every muscle,
Bone,
Tissue and cell in your body.
So you can easily be refreshed and rejuvenated upon awakening.
And your unconscious will wake you up when you need to wake up effortlessly all by itself,
Whether it's with an alarm or pre-planned time,
You'll be pleasantly surprised how refreshed and energized you feel after this deep wave of satisfied sleep.
And whenever you wake up,
Whatever time is perfect for you and perfect for your life,
Your eyes will open,
You'll feel alert and refreshed when you wake up.
But until then,
You'll remain pleasantly asleep and I'll remain silent for a few minutes so that you can have the rest you deserve.
Sweet dreams.
