Hello,
My name is Evelina.
I will guide you towards deep and calm sleep.
Let's begin by laying on your back,
Ensuring that your spine is long and straight and at the same time relaxed.
Allowing your legs to gently open to the sides,
To release any tensions from your calf muscles,
Your thighs and to allow them freely to relax.
Taking your hands to lay on the sides of your body with your palms pointing upwards in the completely relaxed position.
And now taking a long deep breath into your belly,
Expanding your belly like a balloon exhaling out with the sides through your mouth.
Continue breathing in that way in your own rhythm,
Allowing every inhalation to expand your belly fully and completely,
And every exhale being a release of any tension,
Of any stress,
Any worries.
So one more time taking a long deep breath into your belly and exhaling letting go of any heaviness.
Now allow your breath to slow down,
Breathing only through the nose,
Every inhale is flowing into your belly,
Every exhale is complete relaxation.
By breathing into the belly we are releasing anxiety,
Stress and tension as well as becoming more grounded by releasing excess of the thoughts,
By finding more stillness in our constantly running mind.
Breathing into the belly,
Breathing out and melting down towards your breath.
With each and every exhalation your body is becoming more and more heavy and at the same time more and more light.
Feel it melting down into the mud underneath you,
Releasing all of the muscular tensions,
Releasing all of the stress from the day and setting up yourself for the deep and complete rest.
If anything during this day made you feel stressed I'm inviting you to just let go of this anxiety and to become fully present in the right now,
Fully present to step into your deep and calm rest.
Just begin scanning the body,
So bringing your full awareness to your toes,
Feeling your toes and relaxing them completely.
Begin directing that calm and relaxed awareness higher through your feet,
Relaxing base of your feet,
Your heels,
Relaxing top of your feet,
Your ankles.
All of your feet are completely relaxed.
Now direct that relaxing awareness higher,
Feeling your calf muscles,
Your shins becoming completely relaxed.
Relaxing your knees,
Your thighs,
Directing awareness towards your hips,
Relaxing your glutes,
Relaxing your pelvis,
Relaxing whole area of your hips,
Allowing it to sink deeply towards the bed underneath you.
Feeling your awareness higher from the base of the spine,
Travelling upwards,
Relaxing your lower back,
Relaxing your belly,
All of your inner organs,
Breathing into your belly and breathing out with complete relaxation.
Directing awareness higher through the spine,
Towards the mid spine and spreading it all over your rib cage,
Relaxing completely.
Awareness towards upper back,
Towards your shoulder blades,
Awareness towards your chest,
Awareness towards your heart,
Relaxing,
Resting,
Letting go.
Awareness towards your shoulders,
Relaxing your shoulders,
Your upper arms,
Biceps,
Triceps,
Relaxing your elbows,
Your forearms,
Your wrists,
Your palms,
Relaxing your thumbs,
Your index fingers,
Your middle fingers,
Ring fingers and small fingers.
Feeling that relaxation towards the area of your neck,
Relaxing it completely.
Relaxation towards your head,
Back of the head,
Sides of the head,
Top of your head.
Now bringing awareness to your face and relaxing deeply all of your facial muscles,
Letting go of any tensions from your jaw,
Your lips,
Your tongue,
Your cheeks,
Your nose,
Your eyes,
Your eyebrows,
Your forehead.
Taking a deep breath in,
Expanding your belly,
Exhale melting down deeper and deeper.
Breathing into the belly,
Exhaling melting down towards the relaxation.
All your body is completely relaxed.
Your mind is calm.
You are safe.
You are free.
You are resting.
Continue breathing into your belly,
Allowing it to expand on each inhalation and to fall naturally in with each exhalation.
Consuming your breath as you bite towards the deeper and deeper stages of relaxation,
Of rest.
Thank you.
