Do you find that your mind is busy and full of thoughts that keep you from going to sleep at night?
This sleep relaxation technique will allow you to put a time limit on the thinking you do before sleeping and teach you how to quiet your mind and fall asleep.
Listen to this relaxation technique anytime you need to drift easily into deep healthy sleep.
You may wish to keep a notepad by your bed so that you can quickly write down important things you must remember.
Once they're written down you no longer need to worry about them and you can sleep knowing that you can review your notepad in the morning.
During the first part of the relaxation technique you may wish to write down important things that need to be done tomorrow.
Any thoughts that are difficult for you to let go of can be written down with to deal with later.
Remember that once you clear your mind to start for sleep you must pop the notepad away.
This guided sleep relaxation will help you fall into a deep restful sleep.
Begin by lying on your back with your hands by your side or on your legs.
You can change positions at any time you need in order to become more comfortable but start by lying on your back for now.
Mentally scan your body for areas of tension.
Make a note of how your body feels.
During this sleep relaxation session you'll focus on feeling any tension in your body and on quietening the mind.
Once the mind is calm and peaceful you'll easily drift into a pleasant restful sleep.
Breathe in and start to relax.
Exhaling slowly expelling any tension.
You might have thoughts about things you did today or things you need to do tomorrow.
Perhaps you're thinking about something or someone.
Now is the time to clear your mind for sleep.
So tomorrow you'll be refreshed and strong and you can handle anything that comes your way.
Now take a few moments to do the thinking you need to do before you sleep.
Focus now on anything you need or want to think about before you go to sleep.
For the next minute do any worrying or thinking or decisions,
Anything that you've got to plan out.
Now it's time to get it out if you have to put it on the piece of paper.
Do it if you need to make a list.
Do that now.
Clear your mind for sleep.
There is nothing else you need to be doing at this moment.
Everything can wait till tomorrow.
Nothing you need to be thinking about except being calm and relaxed.
If you need to pause the session so you can write things down please pause.
Now we're going to recommence.
Notice how your body feels right now.
Where in your body is the tension stored?
Can you feel a little bit of tightness,
A bit that's more tense,
One small area?
Breathe in deeply and let that tension go as you breathe out with a sigh.
Notice where your body feels more relaxed.
Let that feeling of relaxation grow with each breath spreading further and further the feeling of heavy relaxation.
Feel your attention drifting as you become sleepy and calm.
For the next few moments you can choose to focus on counting and become more relaxed as each number passes through your mind.
Concentrate your attention on the number one.
Maybe you can see it in front of you.
As you can count from one to ten you'll become more relaxed.
As you're relaxed you can allow your mind to drift into pleasant,
Refreshing sleep.
Count slowly with me.
One,
Focusing on the number one.
Two,
You are more deeply relaxed,
Deeper,
Calm,
Peaceful.
Three,
Feel the tension leaving your body,
Relaxing and filling your body and your mind.
Concentrating just on the numbers.
Picture in your mind number four,
Very relaxed,
Calm.
Tingling feeling of relaxation in your arms and legs.
Very heavy,
Pleasantly heavy and relaxed.
Concentrating on number five as you drift deeper,
Calmer,
Sleep washing over you,
Peaceful.
Six,
Deeply relaxed.
Seven,
Your body and mind are very calm.
Eight,
So very pleasant and heavy.
Nine,
Allowing your mind to drift easily,
No direction,
Floating,
Relaxing.
Ten,
You are deeply relaxed.
You may now count back down from ten to one.
When you reach one you'll be fully relaxed and drift into deep sleep.
Slowly counting on your own while I continue to talk.
Focusing on the numbers while I describe the relaxation experience.
Ten and very slowly focus on nine and keep going on your own.
As you become deeply relaxed,
Warm,
Heavy,
Peaceful,
Comfortable.
Sleep relaxation,
Pleasant and calm,
Drifting,
Relaxing.
Sleep relaxation,
Feeling very good and peaceful,
Confident,
Refreshing,
Relaxed.
Sleeping deeply,
Quiet.
Sleep relaxation,
Smooth breathing,
Warm and calm.
Sleep relaxation,
Drifting into a deep,
Deep sleep.
Deep,
Pleasant sleep relaxation.
Sleep.
