Guided relaxation for deep sleep.
Please find a comfortable position for your rest.
Take your time to fidget around and allow yourself to become as comfortable as possible.
You might like to take a few deep breaths to acknowledge how you're feeling in your body and your mind right now.
Take a moment to consider sleep.
Sometimes we resist sleep because we feel we need to think.
Rather,
Our unconscious minds have their own way of processing our emotions and our experiences.
Letting go into an unconscious state can actually help us work on our problems in our lives and then think more clearly when we wake up the next day.
Take a moment to remind yourself that sleep is a time for rest,
Relaxation,
Feeling,
And dreaming.
This is not the time for thinking.
Now take a moment to pay attention to your breath.
Relax the muscles of your belly so that the breath can deepen in a relaxed way.
Imagine the breath slowing down a little bit.
No resistance for your breath at all.
Imagine softening the path of the breath.
The nose,
The throat,
The chest,
The belly,
And the pelvis all relax completely so the breath is completely free to move as deeply as it wishes to go in your body.
Relax the pathway of your breath.
And now imagine softening the pathways of the mind.
Relax your forehead.
Soften the space around your eyes,
Between your eyebrows.
Relax the muscles of your face,
Your cheekbones,
Your jaw.
Relax your ears,
Your eyes.
Imagine your entire skull could relax,
Letting go of any tension at all,
Your brain itself relaxing.
Imagine your brain gently switching to a state of rest and calm,
Deep processing and unconscious healing.
Your brain sends this message down your spinal cord into your nervous system.
But now is the time for relaxation,
Calm,
Quiet,
And internal healing.
There is nothing that you need to do right now.
You have all the time in the world.
The only thing that matters is relaxing your body and allowing it to enter the healing resting state.
This relaxation moves further down your body,
Like a gentle sense of warmth and well-being suffusing every part of you.
Imagine that every time you exhale,
Your body drops even more deeply into relaxation.
Relax your neck.
The front of your throat soft and easy.
The back of your neck and the sides of your neck that run down into your shoulders.
All these muscles are letting go,
Softening,
Coming to an easeful state of rest.
Relax your shoulders.
Feel them releasing into the earth below you.
Your right shoulder softens and relaxes.
And then your left shoulder.
Feel your entire right arm relaxing,
Down through the elbow and the forearm.
Relax your right wrist,
The palm of your hand,
Your fingers.
Everything relaxes.
Feel your left arm now relaxing.
Your upper arm,
Your elbow,
Your forearm,
Your left wrist,
The palm of the hand,
The fingers.
Your arms are completely relaxed.
Now feel your chest softening and relaxing.
Every exhale is a deepening,
Drawing you further into rest,
Ease,
And well-being.
The muscles of your chest soften.
Your heart,
Which is slowing down just a little bit.
Your lungs.
Everything is relaxing here.
Your upper back.
Your shoulder blades are sliding down your back.
The right shoulder blade relaxes.
And then the left.
The space between them softens.
The back of your heart.
Everything soft and receptive,
Completely relaxed.
Relax your mid-back.
Your ribs.
The muscles between each rib.
Your diaphragm under your ribs,
Gently rising and falling with your breath.
Your solar plexus.
Your stomach.
The entire middle part of your torso softens and relaxes.
Your belly relaxes even more deeply.
The muscles around your stomach.
Your sides.
Behind your belly button.
Your lower back is releasing as the belly softens and let's go.
The muscles deep in your abdomen.
All of them softening,
Relaxing.
The fascia around your internal organs relaxes.
Your abdominal organs are relaxing and softening with you as well.
Everything letting go.
Everything in a state of healing rest.
This healing relaxation moves down into your pelvis.
You can feel the back of your hips relaxing.
The joint at the bottom of your spine soft and easeful,
Perhaps slightly rocking with the movement of your breath.
The muscles of your right hip and glute are softening and letting go.
The muscles of your left hip and glute softening and letting go.
Your pelvic floor,
Right at the base of your spine,
Softens and relaxes.
This small net of muscles that supports your pelvic organs is relaxed and soft,
Able to move gently,
Rocking with your breath.
Your genitals relax.
The organs held in your pelvis.
Everything is relaxed.
Everything in a healing state.
Each organ taking the space to rest,
Relax,
And heal.
Every organ suffused with well-being,
Sweetness,
And softness.
The relaxation continues to move down your legs and feet.
Your right thigh is relaxing.
The front of the thigh and the back of the thigh.
The inner and the outer parts of the thigh relax.
The muscles gently softening around the bone of your right thigh.
Even your right thigh bone relaxes.
Your left thigh relaxes as well.
The front of the thigh softens and then the back.
The inner part and the outer part of the thigh both relax.
The left thigh bone relaxes as the muscles let go.
Both of your thighs are completely relaxed.
The right knee relaxes as well.
The complex,
Beautiful machinery of your knee rests.
The tendons and bones floating in space.
Everything soft and at peace.
Then the left knee.
The machinery of the left knee softens and relaxes.
There is space between every part of the knee joint,
Softening and relaxing.
Both of your knees relax and let go.
This quiet,
Soft,
Healing relaxation moves down into your right lower leg.
The muscles around the shin relax.
The calf muscles let go.
The bones of the lower leg softening and relaxing.
The left lower leg as well.
Muscles around the shin.
The calf muscles.
The left lower leg relaxes.
Both lower legs are heavy and soft,
Receiving the healing relaxation.
Your right foot relaxes as well.
The ankle joint softens as if floating in space.
The heel bone,
The sole of the right foot,
The top of the right foot.
Each toe of the right foot relaxes,
Softens,
Becoming heavy and light at the same time.
The left foot also relaxes.
The ankle joint is soft and easy.
Each part of the joint floating gently,
Connected but soft.
The sole of the left foot relaxes.
The top of the foot between each foot bone.
Each toe heavy and soft,
Spacious and easeful.
Both feet are completely relaxed.
Both legs are heavy and grounded to the earth.
The pelvis soft and spacious,
Gently moving with the breath.
The belly at rest,
Deeply healing in the softness.
The chest,
Shoulders,
And arms heavy and relaxed.
The neck,
The head resting in space,
Heavy with relaxation,
Light with softness.
The mind is at ease,
Gently focused on this healing relaxation,
Allowing the thoughts to flow in the spacious background,
Moving toward the unconscious process of dreaming,
Resting,
Sleeping.
The entire body is completely relaxed.
The entire body is in a state of healing.
There is nowhere to be but here,
Allowing your body to do what it does best,
Rest,
Repair,
And heal quietly with the simple gift of time.
You are completely relaxed.
