Welcome to this all night long sleep track to guide you and comfort you and accompany you in your night.
I will suggest a few very simple exercises to help you relax a bit more.
So first of course make sure you're in a very very comfortable position laying down if you have any pain see if you can make any adjustments to kind of alleviate that and maybe what you can also do is to just stretch a little bit you can stretch your arms and your legs maybe even your belly make any movements that kind of feel nice and pleasant and juicy for you right now stretching is a very nice way to kind of bring attention to the body and also allow more relaxation so just move a bit see if there's any tension that you can maybe stretch and then relax and then slowly go back to laying still and take a moment to really make yourself extra comfortable just see do a little scan of your body posture maybe your pillow or your blanket and make it even nicer for you very good and then i want to invite you of course you can skip it but i'm going to invite you to do a physiological sigh and i'll first just explain what that means a physiological sigh is you breathe in completely through your nose and then when your lungs are completely full you take an extra little inhale additionally so you're going all the way full full full full and then when you think you can breathe in no more you still do a little extra inhale and then you fully exhale all the way to your mouth you can also make a sound and that actually is a kind of shortcut to get your nervous system to relax more so this is the physiological sigh go ahead and play with that and i suggest to do that maybe three times i'll give you a moment to do that so keep going keep going all the way in then a bit extra and then out with a sigh and you can make a sound with that and notice the effect of these few things that you have now done already on your body and simply allow the relaxation to become deeper and deeper and deeper you can let go of any doing of any worry of any thought and instead just pay some gentle attention to your body especially with every exhalation sinking deeper and deeper onto and even into the surface that you're laying on and enjoy that you and so now i'll just hand you over to the sound of the ocean bringing you to long deep restful sleep have a beautiful night
