Good evening,
Welcome to this NSDR practice for sleep.
If you haven't already,
Find a comfortable position lying down and gently close your eyes.
Take a deep breath in through your nose and slowly out.
Allow yourself to fully arrive in this moment.
Your day is over.
Whatever you did or experienced lies behind you.
Now it's time to let go and recharge.
These quiet hours of the night are entirely yours.
Take another deep breath in through your nose and as you breathe out,
Imagine all thoughts and tensions leaving your body with the exhale.
There's nothing more for you to do today.
You can simply rest until tomorrow.
Breathe in gently through your nose and out,
Calm and relaxed.
With each exhale,
The day fades further into the background.
Now,
Bring your attention to your body.
Feel yourself lying here.
Notice the points of contact with the surface beneath you,
Perhaps at your feet,
Your legs,
Your hips,
Your back,
Your shoulders and head.
Let your full weight sink into the mattress.
With every breath out,
Feel yourself melting a little deeper into your surroundings.
Allow your body to completely relax and let go.
Feel any tension leaving your feet,
From your left foot,
Starting at the big toe,
To the second toe,
Third toe,
Fourth toe,
Little toe,
Across the sole of your foot and the back of the foot,
Moving on to your right foot,
Big toe,
Second toe,
Third toe,
Fourth toe and little toe.
Scan the sole of your right foot,
From the ball all the way to the heel and the top of the foot.
Bring your awareness to your ankles and your calves.
Relax any tension in your lower legs.
Let go of your thighs.
Your entire lower body is heavy and relaxed.
Move your attention to your hips and your pelvis.
Relax your lower back and your abdomen.
Notice how your belly gently moves with your breath.
Feel how it rises as you inhale and falls as you exhale.
With every breath,
You become calmer and more relaxed.
Move up to your ribs and the mid-back.
Relax your chest and upper back.
Release all tension in your shoulders and neck.
Allow your shoulder blades and collarbones to spread and soften.
Let your entire spine relax,
From the base of your skull down to your tailbone.
Now,
Bring your awareness to your upper arms and the elbows,
Down through your forearms to your wrists and hands.
Relax your palms,
The backs of your hands and your fingers.
Relax from the left thumb to the index finger,
Middle finger,
Ring finger,
Little finger to the right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Little finger to the right hand,
Thumb,
Index finger,
Middle finger,
Little finger to the left hand.
Feel your fingertips and your knuckles.
Let your arms and hands become heavy and still.
Your entire upper body is heavy and relaxed.
Now,
Bring your attention to your neck and your throat.
Relax your jaw.
Feel how your tongue rests gently in your mouth.
Soften your cheeks and let your entire face release and relax.
From your chin to your lips to the eyes,
Relax the muscles around your eyes and your eyebrows,
Smooth your forehead,
Soften your ears,
Feel the weight of your head resting against the pillow.
Let go of any remaining tension in your head and neck area.
Your whole body is calm and relaxed as you get sleepier and sleepier.
You've done enough for today.
It's time to rest.
Sleep well.
