Hello,
My name is Hillary Lafon and I'm so grateful that you've joined me this evening for total body relaxation for sleep.
Make sure you're in a very comfortable position and that you will not be disturbed.
You can listen to this session at any time,
Be it in the day when you can catch a break or at night when you're ready to float off into a long night's sleep.
Take a long breath in,
Pulling in as much air as you can and just let it go.
Allow yourself another full and beautiful breath,
Letting it go without pushing the air out too hard.
Take one more breath in your own pace,
As full as you can,
Holding it for a moment and then letting the air go.
Continue to take deep breaths as it feels right for you and let's begin to rest and have this be our priority.
Closing your eyes,
Begin to focus on your right palm.
Relax your right palm and hand.
Relax each finger one by one.
Relax your right wrist,
Your forearm.
Your elbow.
Relax your right bicep and entire upper arm.
Soften your right shoulder all the way down to your right hip,
Relaxing it too.
Allow your right leg to relax all the way down to your right ankle and foot.
Each toe on your right foot slowly lets go completely.
Bring your awareness up now to the right side of your neck,
Feeling the muscles smooth out.
Allow any sounds that you hear to feel like tiny waves of relaxation going into your right ear,
The entire right side of your head feeling relaxed.
Your right brain relaxes,
Allowing creativity to be fully accessible.
Your entire right side is fully calm and released of all anxiety,
Worry and stress.
Sleep is easy for you when you feel this relax.
Now begin to focus on your left palm.
Relax your left palm and hand,
Allowing each finger one by one to soften and relax.
Relax your left wrist,
Your forearm,
Your elbow.
Invite your left bicep and entire upper arm to smooth out,
Melt down and soften.
Relax your left shoulder and feel a wave of relaxation all the way down to your left hip.
Allow your left leg to relax all the way down to your left ankle and foot.
Each toe on your left foot slowly lets go completely.
Bring your awareness up now to the left side of your neck,
Feeling the muscles soften and smooth.
Allow for any sounds that you hear to feel like tiny waves of relaxation going into your left ear,
The entire left side of your head fully relaxes.
Your left brain relaxes,
Allowing rationality to be fully accessible.
Your entire left side is fully calm and relaxed.
This brings you closer to falling asleep.
Now taking your awareness,
Starting with the back of your head,
Allow the weight of the back of your head to generate relaxation.
The back of your neck relaxes.
Your shoulders and shoulder blades fully soften and smooth.
Your entire upper back is completely released and calm.
Your spine relaxes starting from the neck,
Slowly going down bone by bone,
Relaxing your nervous system that runs through the spine.
There are many bones in your spine and each one of them is relaxing one by one.
Allow your lower back to relax as it presses against the surface you're lying on.
Your hips,
Pelvis,
Glutes relax.
The back of your legs all the way down to your ankles release,
Soften,
Expand and relax.
This makes you feel so sleepy.
Now we're going to go through one more focused GAN on the front of our bodies,
Starting at your forehead.
Many of us hold tension in our foreheads so allow your forehead to just melt away,
Allowing wrinkles to flatten.
This also relaxes the frontal cortex of the brain,
The place of created formulation.
Relax your eyes now and notice they're making tiny movements or not.
If they are,
These movements are called rapid eye movements which actually allow you to relax even more.
Notice your nose and how the air passes through.
Allow this flow to relax you.
Relax your mouth,
Your jaw and your tongue.
Relax your throat all the way down into your lungs.
Feel your heart soften.
Allow your ribs and stomach to expand.
Invite all of your vital organs to relax.
Your liver,
Pancreas,
Spleen and kidneys,
The entire digestive system,
The reproductive organs and the tops of your legs relax all the way down to the tops of your feet.
Every single part of your body is so relaxed right now.
Just enjoy this feeling for a moment.
Now you're going to relax your body one more time but in a different way.
A fully relaxed body makes sleep come easily and effortlessly.
So I invite you to make a fist with both of your hands and squeeze as hard as you can for five seconds.
Then let go completely.
This is called tensing or to tense your muscles.
Next let's tense the entire arms,
Flexing every muscle in your arms for five whole seconds.
And release completely.
Now tense your chest and abs,
Holding it for five seconds.
Tense your pelvis,
Hips,
Reproductive organs for five seconds.
Now relax.
Tense both legs as much as you can,
Holding this tension for five seconds.
And release the muscles of your legs completely,
Relaxing your legs.
And lastly,
Tense your feet as much as you can,
Holding two,
Three,
Four,
Five.
And relax your feet.
By doing this you activate and then deactivate each muscle in your body,
Causing a continuous relaxation response.
Now just lie here.
Don't flex or relax anything.
Don't activate or rest any area.
Just allow yourself to be.
Allow for your body to adjust to anything it sees is needed.
Allow for your body to have complete freedom from thought.
Let your body be in control of itself now,
To heal what needs to be healed or activate what needs to be activated or rest what needs to rest.
It will do exactly as it needs now,
Without any effort or even your suggestions.
This is the natural state of your body when you allow the mind to step away from it.
When your mind gets out of the way,
Our bodies can take charge in miraculous ways,
Changing hormones,
The very chemistry of our bodies,
And even the structure of each of our cells.
This is what sleep and rest are for.
Sleeping fully allows for our mind to let go of the body so it can rest and regenerate.
Allow for yourself to nap or sleep now,
However long you feel you need to.
So right now,
Allow your body to do what it does best,
To rest.
Thank you so much for allowing me the precious gift of your time.
Foremost student
