Introduction to bliss.
This is to help you to move into a very peaceful state of relaxation leading to sleep that restores you and lasts the whole night long.
You're hearing music Whole Theta by a company named Sacred Acoustics.
You can find them at sacredacoustics.
Com.
Begin by arranging yourself in a comfortable place.
Couch,
Just the right easy chair or in your bed.
You may want to darken the room if you like.
Once you are comfortably arranged,
Begin to settle in.
Think about where you are located and notice the sensations in your body.
If you notice there's a place where an ache or a pain appears,
Just imagine that to float away like a puffy white cloud.
Or go to that area and breathe in to that spot and breathe out from that spot.
And breathe in to the spot of discomfort now and breathe out.
Scan your body for any more places where there's minor discomfort.
And imagine you're breathing into that space and breathing out and breathing in and breathing out.
And return your focus to your breath.
Nice and easy breath.
Breathe now into the count of four.
One,
Two,
Three,
Four.
Notice the space at the top of this breath and now exhale.
One,
Two,
Three,
Four.
Notice the space at the bottom of this breath and inhale.
One,
Two,
Filling the lungs with air.
Three,
Four,
Gently holding that breath and notice the space at the top of the breath and exhale.
One,
Two,
Letting go now.
Three,
Relaxing.
Four,
Let that breath out.
Notice the breath as you breathe in and out and in and out.
Excellent.
Now we're going to begin progressive relaxation of all the muscles and tissues and cells in your body from the top of your head to the tips of your fingers and toes.
Direct your attention to your eyes and think about your eyes,
Eye muscles.
Relax your eyelids and eye muscles.
And as you relax your eyelids and eye muscles,
Allow those feelings of relaxation that you are creating to multiply and to magnify and to become greater.
And then notice your cheeks and your cheek muscles and relax your cheeks and cheek muscles,
Making them limp and loose like melting wax.
And then your jaw relaxes.
Be sure to relax your jaw because that's where sometimes tension and stress gather.
So now relax your jaw muscles and your chin.
And now your lips.
Relax your lips.
They may begin to part just a bit as you breathe in the fresh air of relaxation and exhale all the tension,
All the thoughts from today.
Relax your tongue,
The floor of your mouth,
Even your teeth.
And then think about your forehead for a moment and relax the forehead.
It's as if a warm lotion of relaxation is penetrating deep into the tissues and cells of the forehead.
From the forehead,
Think about the hairline and relax from the hairline over top of the head to the nape of the neck,
Every muscle in the scalp.
And underneath the scalp is a network of tiny blood vessels,
Allow the blood there to flow freely.
Perhaps you might even notice a gentle tingling sensation as your scalp relaxes.
And that relaxation flows into the neck muscles,
The front,
The back,
The sides.
Allow that relaxation to flow over into your shoulder muscles now.
There are large and small shoulder muscles,
So relax those shoulder muscles as much as you can.
Excellent.
And from your shoulders,
Send that relaxation down into both arms.
From your shoulders down across the skin,
Penetrating deep into the muscles,
Tissues and cells of your upper arms as far as your elbow.
And then send more relaxation into your lower arms through the muscles,
Tissues,
Cells to your wrists,
Those arms now becoming heavier,
Heavier,
More relaxed.
That's right,
And then that relaxation flowing across the backs of your hands,
The palms of your hands,
And all the way to your very fingertips.
Now you're in all arms,
You notice,
So heavy,
So rested,
So relaxed,
Like every muscle just won't work.
Excellent.
Now relaxation moving gently across your chest,
Across your abdomen,
Settling deep,
Deep,
Deep within.
And picture something soothing,
Something restful,
Picture something like a flowing robe of soft velvet that's now curling its way around your shoulders and down your spine.
And as that robe touches every nerve,
Every muscle,
Every fiber,
Every cell,
Every ligament,
Every tendon,
Every blood vessel flowing through the spine all the way down to your lower back.
Moving,
Relaxing energy and feeding it through the nerves to all of your organs and coating them with peaceful,
Healing relaxation.
Wonderful.
And send that relaxation now down your hips and into both legs.
Think about your legs now and just relax your legs.
Make those legs so heavy,
So rested,
So relaxed.
Double relaxation in your legs.
First relax your thigh muscles from the top of the hip to your knees.
Then send heavy relaxation down to your lower legs to your ankles.
And now across the tops of your feet,
The bottom of your feet,
Right,
Left,
Leg and foot,
Right,
Leg and foot.
And all the way down to your toes.
Let your whole body relax.
Wonderful.
Now instruct your brain to double your feelings of relaxation.
Doubling relaxation in your eyes,
Eyelids,
Eye muscles,
Cheeks,
Cheek muscles,
Jaw muscles,
Mouth,
Floor of the mouth.
Doubling relaxation and then from the scalp.
Doubling relaxation instructions to your neck,
Front,
Sides,
Back.
Really relax all those muscles in your neck.
And send that relaxation into your shoulders and your shoulder muscles.
Doubling relaxation to your upper arms,
To your elbows.
Doubling relaxation into your lower arms,
To your wrists and across backs of your hands and palms of your hands to your fingertips.
And across backs of your hands and palms of your hands to your fingertips.
And send that relaxation all the way down your spine now doubling relaxation to the center of your body,
Coating every organ and also the spaces within and between with peaceful,
Loving relaxation.
Now send that relaxation doubling through your hips,
Doubling into your thighs now and all the way to your lower legs and to your ankles and to your feet.
Doubling all the way down to your toes.
Now your body moving into another state so deeply rested.
Finally resting in this place where you may now drift and float and rest in your being.
A peaceful,
Beautiful place emerging in front of you.
This place where nothing bothers you,
Nothing disturbs you,
Only present in the moment,
Drifting,
Floating off to a restful sleep which lasts the whole night long,
As long as you need it to bring your whole body back to its original state.
This place where nothing bothers you,
Only present in the moment,
Drifting,
Floating off to a restful sleep which lasts the whole night long,
As long as you need it to bring your whole body into balance and rest.
Rest and peace.
And sleep as long as you need to,
To restore the optimum function of your body.
Awakening when you need to,
Feeling rested,
Calm,
Deep within.
You
