Welcome to finding rest and relief for your mind and body.
Feel free to play this relaxation as you are preparing for sleep at night or whenever you want to settle down for.
Find a comfortable playdown or sit,
Whichever feels right for you.
If you are lying down,
Close your eyes if that feels comfortable.
Notice your body resting on your bed or couch or the floor,
Wherever you are.
If you have a blanket over you,
Notice the warmth of the blanket as you snuggle in.
Notice the texture of the blanket if it feels soft or snugly.
Notice your head resting on your pillow so that you don't have to hold yourself up and your muscles can rest.
See if you can notice the temperature of the air as you breathe in and as you breathe out.
As you breathe in,
Perhaps the air feels cool and as you breathe out,
Perhaps the air feels warm.
Notice the air as you breathe in.
This will help you tune in to your body.
Then find the natural rhythm of your breath.
Guide your attention gently to your feet and to your toes,
Resting where they are.
Notice if there's any tension in your feet,
In your toes,
Anything that you'd like to let go of.
Simply notice in the moment.
Just observe as you breathe in and as you breathe out.
You can send your flow of air down to your feet and to your toes.
And perhaps the air brushes past your muscles and your toes.
It instantly fixes them.
Guide your attention up to your lower legs.
Notice where you might feel any tension.
Notice any sensations that emerge moment by moment.
Breathing with them as they enter your awareness.
And when you feel ready,
As you breathe in,
As you breathe out,
You can send a flow of air,
Breathing out,
Fixing all the muscles,
Resting,
Releasing.
Then gently guide your attention upward to your hips,
Your stomach,
Your chest.
Notice by moment any sensations that emerge into your awareness.
Notice if there is anything that you would like to let go.
As you breathe in,
As you breathe out,
Send the air down through your upper and chest,
Your stomach,
Breathing it out and relaxing every muscle in your back and stomach,
Creating space for peace,
Serenity,
Relaxation.
And if you notice any thoughts emerging into your awareness,
Simply notice the thoughts and gently guide your attention back to your breath.
Breath is your anchor and it will always be with you wherever you go.
Connecting your attention up to your elbow,
To your head,
To the tips of your fingers.
Noticing any tension,
Any sensations that appear,
Anything that you'd like to let go of as you breathe in and as you breathe out.
Breathing a full,
Refreshing breath of air down your shoulders,
Past your elbows,
Down your lower back,
To your hands and your fingers and the tips of your fingers so that you breathe out through the tips of your fingers,
Inviting all of your muscles in your arms,
Hands,
Fingers,
Shoulders to release,
Relax,
Soften.
Now guiding your attention up to your neck and your face and every feature on your face,
Your lips and your tongue,
Release and muscles in your cheeks,
Soften.
Your eyes release and relax and the space between your eyes softens.
Your forehead releases and relaxes.
Thoughts in your mind soften so that your mind can read.
And your thoughts can slow,
And your thoughts can slow.
Returning your attention back to your breath and choose to take a deeper breath if it feels good.
I'll count your breath for you and you can listen to my voice while we will breathe in for 4,
You'll exhale,
Breathing out.
And when we breathe in,
The stomach frame fills with air so that our belly button moves away from our spine.
And when we exhale,
The air moves up from the bottom of our lungs or mouth,
Buttons back toward our spine.
Here we go,
Breathing,
Exhale,
2,
3,
Breathing in,
2,
Exhale,
5,
6,
7,
One more time,
Inhale,
2,
3,
4,
Exhale,
6,
Rest,
7,
8.
It's natural noticing snugly and cozy and cut feelings or experience right now.
You can always come back to this feeling to have rejuvenating sleep with peaceful,
Beautiful dreams.
Sleep well and have a restful night.
