Hello there,
Beautiful one.
This is Faith Hunter,
And I am delighted to bring you a soothing sleep ritual.
As we prepare the body and mind for a peaceful night's rest,
Know that this is your time,
Personal gift to yourself.
After a full and busy day.
So make sure you're in a quiet place.
You can sit in your bed,
Dim those lights,
And let's settle into a place of comfort.
We will begin with a little centering breath.
So I want you to place one hand over your heart and the other hand over your belly.
Know that you can completely close your eyes or cast the gaze down.
Breathe in through your nose,
And then pause right at the top.
And as you exhale,
Let out a big sigh.
Breathe in through your nose,
Pause,
Let out a sigh.
Do this a few more times on your own.
Breathing in,
Pausing,
And exhaling.
As you do this a few more times,
I want you to notice how your body begins to soften with each breath.
And I want you to know that you are creating space for more ease and setting the foundation for a great night's sleep.
Now,
I want you to seal your lips and allow your breath to simply flow in and out of your nose.
We're going to begin to move into a few shoulder rolls.
And as we do this,
We're going to release tension from the upper body.
So as you inhale,
Gently lift your shoulders up towards your ears.
And as you exhale,
Roll them back and down.
You're inhaling,
Lifting the shoulders up towards your ears,
Exhale,
Rolling them back and down.
Do this a few more times and feel the weight of your day melting away with each movement.
Breathing in,
Shoulders lift up,
Breathing out,
Roll them back as you relax.
All right,
Take a moment to pause,
To feel,
To experience,
Observe and notice.
And let's transition to a spinal twist.
Now,
In the spinal twist,
I'm going to invite you to actually recline on your back.
If you want,
You can shake your body out a little bit as you get settled.
And then slowly draw both knees in towards your chest.
Your arms are going to extend out wide into a T-shape.
Breathe in.
And as you exhale,
Release your knees over to one side.
Doesn't matter,
Right or left.
And as your knees drape over to one side,
I just want you to breathe in and out of your nose.
Relax the shoulders.
Allowing the arms,
The knees and even your head to just melt into your bed.
A few more breaths here on this side.
And then slowly begin to lift the knees back up to center and allow them to drift to the opposite side.
Same thing here.
Legs are heavy,
Arms are relaxed,
Breath is smooth and slow.
Allow yourself to be cradled and held by the bed and just feel a sense of ease wash over you.
A few more breaths here.
Slowly draw those knees back to center.
Extend the legs,
Sweep the arms over your head,
Give yourself another little stretch.
And now we're going to get really comfortable.
Allow those arms to simply come alongside your body.
The legs can open wide.
And if it feels more comfortable for your spine,
You can place a pillow under your knees.
And of course,
A pillow can also rest under your head.
We're going to do a simple body scan to release any lingering tension.
The tongue is relaxed in your mouth.
The eyes are heavy,
Resting.
And the eyelids are heavy,
Resting over your eyes.
Bring your awareness to your toes.
I want you to wiggle them a little.
You can even flex or point the feet if that feels right.
And then allow the feet to relax.
Slowly move your awareness upward,
Moving into your shins,
Your knees,
Your legs,
And your hips.
Allow that area of your body to melt.
Release.
Let it all go.
Don't hold on anymore.
Feel a softness in your belly.
As your shoulders and arms and your neck.
Release and fully let go.
Check in with your mouth again.
Relax your jaw muscles.
Relax the tongue.
Unclench your teeth.
And feel your entire face soften.
I invite you to take another inhale,
Deeply expanding the belly.
And then exhale.
Let it all go.
Just rest here.
And in these final moments together,
I'm going to whisper a few words to you.
You deserve to rest.
Welcome peace into your body and your mind.
You deserve to rest.
Welcome peace into your body and your mind.
You deserve to rest.
Welcome peace into your body and your mind.
Now allow yourself to drift into a deep,
Healing,
Nourishing and loving space.
Calm.
Sleep.
