Full body relaxation for deep sleep.
Lie down in a comfortable position,
Adjusting as needed to settle in for rest.
Even if sleep doesn't come immediately,
Simply allowing your body to relax will leave you feeling refreshed and restored.
Take a slow,
Deep breath in and exhale gently.
Breathe in deeply once more and let the air flow out naturally.
With each breath,
Feel your body loosening.
There's nothing you need to do right now except breathe and unwind,
Let yourself drift,
Gradually becoming sleepier with every exhale.
Now,
Try to release your next breath as slowly as possible.
Inhale deeply and exhale even more slowly,
Drawing out the breath,
Relaxing.
And when you finish exhaling,
Allow your next breath to flow in naturally,
And then exhale slowly again.
Let your breathing settle into a comfortable,
Effortless rhythm,
And feel each inhale and exhale become smoother,
Calmer and more peaceful.
Begin scanning your body,
Starting from the crown of your head and moving downward.
Bring your awareness to your head,
Simply notice any sensations.
Let your focus move down to your forehead,
Eyes,
Nose and jaw.
Continue downward,
Past your shoulders and your neck,
Becoming aware of any tension you may be holding.
As you reach your upper body,
Notice how it feels.
Is there any tightness in your chest or back?
Simply observe without judgement.
Now shift your attention lower,
To your stomach and hips.
Notice what sensations arise here.
Keep scanning,
Moving downwards.
At your knees now,
Notice how they feel.
Continue downward,
All the way to your feet,
Simply acknowledging each part of your body without trying to change anything.
Now bring your awareness to the most tense area in your body.
Focus on it.
Imagine the tension softening,
The muscles loosening,
Warmth spreading.
Bit by bit,
That area releases,
Becoming completely relaxed.
Now shift your attention to the most relaxed part of your body.
How does that relaxation feel?
Imagine it as a gentle warmth,
Spreading outward,
Filling more and more of your body with ease.
Feel your body surrendering to relaxation,
Your shoulders sink,
The muscles release,
Your legs are still and growing pleasantly heavy,
The comforting warmth spreads through your feet and up your legs,
Your arms relax,
Sinking into the surface beneath you,
Heavier and heavier,
Yet deeply at ease.
Your hands grow warm,
The sensation travelling up your arms.
Your whole body feels supported,
Melting into comfort.
If you wish,
Blink a few times,
Noticing how your eyelids feel heavy,
Let them close naturally,
Sinking into rest.
Feel a cool,
Soothing sensation in your forehead,
Calm,
Smooth,
Free of tension.
Imagine any remaining tension flowing out of your fingertips and toes,
Draining away with each breath,
Releasing completely.
Allow your mind to drift,
No need to focus or think,
Just float in this restful state and gently fall into sleep.
Good night.
