This is a guided relaxation to help you sleep.
It uses a technique called auto suggestion.
Come to lie on your back in a comfortable place either on the bed or on the floor,
Whatever feels good for you.
Allow the feet to flop open,
The arms are by the sides with the backs of the hands touching either the floor or the bed wherever you are,
Palms facing upwards.
The shoulders are snuggled down the back.
The back of the neck is long and the chin is slightly tucked.
Make sure no part of the body is touching another part.
Make sure you're warm enough.
Now close the windows of the eyes and turn the arrows of attention inwards.
Now with all your strength tense every muscle in your body as tight as you can,
Clenching the fists,
The arms straight and strong,
The legs engaged,
Hold for a few seconds and then release.
Bring your awareness to your feet.
Bring your attention to your toes.
And silently and internally say to yourself,
I relax my toes,
I relax my toes,
My toes are relaxed.
Now bring your attention to your feet and say silently and internally,
I relax my feet,
I relax my feet,
My feet are relaxed.
I relax my ankles,
I relax my ankles,
My ankles are relaxed.
My ankles are relaxed.
I relax my calves,
I relax my calves,
My calves are relaxed.
I relax my knees,
I relax my knees,
My knees are relaxed.
I relax my thighs,
I relax my thighs,
My thighs are relaxed.
I relax my hips,
I relax my hips,
My hips are relaxed.
I relax my glutes,
I relax my glutes,
My glutes are relaxed.
I relax my belly,
I relax my belly,
My belly is relaxed.
I relax my chest,
I relax my chest,
My chest is relaxed.
I relax my heart,
I relax my heart,
My heart is relaxed.
I relax my shoulders,
I relax my shoulders,
My shoulders are relaxed.
I relax my arms,
I relax my arms,
My arms are relaxed.
I relax my elbows,
I relax my elbows,
My elbows are relaxed.
I relax my wrists,
I relax my wrists,
My wrists are relaxed.
I relax my hands,
I relax my hands,
My hands are relaxed.
I relax my fingers,
I relax my fingers,
My fingers are relaxed.
I relax my neck,
I relax my neck,
My neck is relaxed.
I relax my jaw,
I relax my jaw,
My jaw is relaxed.
I relax my tongue,
I relax my tongue,
My tongue is relaxed.
I relax my face,
I relax my face,
My face is relaxed.
I relax my eyes,
I relax my eyes,
My eyes are relaxed.
I relax my scalp,
I relax my scalp,
My scalp is relaxed.
I relax my head,
I relax my head,
My head is relaxed.
I relax my brain,
I relax my brain,
My brain is relaxed.
I relax my body,
I relax my body,
My body is relaxed.
Your whole body should be relaxed.
You feel this wave wash over you,
Moving up from the toes all the way to the crown of your head.
You are now ready to go to sleep.
