It's time to relax and fall asleep.
Thank you for joining me today.
I will be your guide,
A friend who will help you fall asleep.
So make sure you find your comfortable position and there are no distractions.
Slowly close your eyes.
Listen to this audio anytime you plan to close your eyes and have a rest.
Now take a deep breath in and just let it go.
Take another full and deep breath in your belly.
Release your breath as a balloon pops.
You fill the air and simply release without holding anything.
So taking another deep breath,
Hold your breath at the top for a moment and let the air go.
Awesome.
Now,
I would invite you to bring your awareness to your right palm.
Relax your palm and your hand.
Relax each finger one by one on your right hand.
Awareness on your right wrist.
Relax your forearm,
Your elbow.
Relax your entire upper arm.
Relax your right shoulder.
Relax your right hip.
Relax your right leg all the way down to your right ankle.
Release your right foot,
Toes.
Relax completely.
Now bring your awareness to the right side of your neck.
Relax.
Notice if you can hear any sound going into your right ear.
Completely relax the right side of your head.
Now relaxing your right brain,
Allowing your intuition and creativity to flow.
Your right brain likes to put things together and is time free.
So let the right brain do its job and let go of control.
You're doing great.
Now I would invite you to bring your awareness to your left palm.
Relax your left palm and hand.
Relax each finger one by one.
Awareness on your left wrist.
Relax.
Your forearm,
Your elbow.
Relax your entire upper arm.
Relax your left shoulder.
Relax your left hip.
Relax your left leg all the way down to your left ankle.
Your left foot,
Toes.
Completely relaxed.
Now bring your awareness to the left side of your neck.
Relax.
Notice if you can hear any sound going into your left ear.
Completely relax the left side of your head.
Relaxing your left brain,
Allowing the logic to flow naturally.
Your left brain deals with words and is time bound unlike the right brain.
So let the left brain do its job and let go of any control.
Now bring your awareness to the back of your head.
Feel the weight of your head as you relax.
Moment by moment.
The back of your neck is relaxing.
Your shoulders and shoulder blades are relaxed.
Your entire upper back is completely relaxed.
Awareness on the lower back as it relaxes as you're laying down on your comfortable bed.
Your hips,
Your pelvis and your glutes relax.
The back of your legs all the way down to your ankles.
Relax.
This relaxation is making you feel sleepy.
Now bring your awareness to your forehead.
Letting the skin on the forehead relax.
Relax your eyes.
Become aware of the tiny movements.
These are called rapid eye movement or REM which also helps you to relax.
Now bring your awareness to your nose and your nostrils.
Feel the air flowing in and out.
Relax your mouth,
Your tongue.
Relax your throat,
Your chest.
Relaxing your entire lungs.
Relax your heart,
Your ribs.
And stomach.
Relax.
Relax all of your organs,
Your liver,
Kidneys,
Pancreas and your entire digestive system.
Your reproductive organs completely relax.
The front of your legs relax all the way down to the top of your feet.
Every single part of your body is relaxed right now.
Spend some time here to enjoy this feeling for some time.
Now we are going to use another technique to relax even more.
It's called tensing.
This will help in activating and deactivating the muscles in your body that will positively cause more relaxation.
So now I would invite you to make a fist with both of your hands and squeeze as hard as you possibly can for five seconds.
Now let go completely.
Now I would invite you to tense your entire leg muscles.
Hold for five seconds.
And let go completely.
Relaxing your legs.
Now tense your feet as much as you can.
Holding for five seconds.
And relax your feet.
Now you are going to enter into a non-doing mode.
Which means don't do anything.
Don't activate or rest any muscle.
Just allow yourself to be.
Allow for your body to adjust naturally.
Let your body heal what needs to be healed.
Or activate what needs to activate.
Or rest what needs to rest.
It will do exactly as it needs now,
Without any effort on your side.
Be with the natural state of your body.
You might feel that your body is getting heavier as you relax more and more.
And get ready to fall asleep.
So let it be.
Stay here in complete awareness in your non-doing mode.
If needed,
You can continue to relax your body.
And allow yourself to go deep into your mental realm.
Now allow yourself to sleep.
This is your time to rest.
To rejuvenate.
To sleep.
Sleep deeply.
Sleep Sleep deeply.
