Try to put yourself in a comfortable position,
Wherever you are and whatever is going on around you.
Whether you're sitting or lying,
Try to find the position where your body feels most comfortable or least uncomfortable.
There might be situations in your life which bring along thoughts,
Emotions,
And physical sensations that might make falling asleep hard for you right now.
Just take notice and see if you can bring yourself in a space of acceptance without judgement.
If you can't accept whatever is bothering you,
Then it's easier to let it go.
That is the key to allowing yourself to relax,
Noticing what is going on within yourself and just accepting it without judgement.
Whether it's thoughts or emotions or physical sensations,
Try to just acknowledge them and be okay with them being here,
Without trying to change them,
Aware of the fact you can fall asleep anyway.
Surrender to what is,
Without trying to change it.
Consider the possibility that whatever is withholding you from falling asleep,
If fully embraced,
Can allow you to slide into a deep,
Restful slumber.
Become also aware of the sounds that surround you.
Just notice them,
One by one.
It might be a hum,
A hiss,
A clock ticking,
Noises from around you or outside,
Voices or anything else.
Here too,
Just notice them,
Without judgement and simply acknowledging their presence and knowing that you will be able to fall asleep no matter what's going on around you.
See if there's anything you can do to be a bit more comfortable in the position you are now and allow yourself to adjust your body in order to make yourself a little more comfortable anytime you need to do so.
Now feel the support of whatever surface you're lying or sitting on.
Feel your body pressing upon it.
Take a deep breath in and hold it for a few seconds before letting it slowly out.
Do it a few more times before letting your breath take its natural rhythm,
Without trying to control it or change it in any way.
Your body knows how to breathe.
Trust your body.
Your body knows how to rest.
Trust your body.
Observe your breath as if you were observing gentle waves on a beach,
Ebbing and flowing naturally.
No need to control them in any way.
They keep flowing back and forth.
With every breath out,
Your body is more and more relaxed.
Trust your body to know how to relax.
Trust that everything you will do from this moment on will help you relax.
Feel the weight of your body pushing on the bed,
Chair,
Or any surface you're lying or sitting on.
Your body is heavy and it's sinking deep.
With every breath out,
Your body is more and more relaxed and more and more heavy.
With each breath out,
Imagine you're shedding one more layer of tension.
Sinking deeper and deeper into relaxation.
Most of the time it's our mind that tells us that we cannot doze off because of a physical sensation,
Noises,
Emotion,
Or whatever reason.
So,
In order to fall asleep,
We have to get out of our minds.
And this is why right now I'm going to invite you to drop deeper and deeper into your body,
Where you'll find the relaxation necessary to let go.
Bring your attention to your jaw,
Where we tend to hold a lot of tension.
Let your teeth part a little and with your next breath,
Allow your jaw to relax.
If you feel like yawning,
Let yourself yawn,
Opening your mouth wide and stretching the muscles in your jaw.
Feel your jaw relaxing with every breath out.
Now bring your attention to the muscles in your eyes and with the next breath out,
Allow them to relax.
Bring your attention to your eyelids and with the next breath out,
Allow them to relax.
Bring your attention to your tongue and with the next breath out,
Allow it to relax.
Bring your attention to your lips and with the next breath out,
Allow them to relax.
Bring your attention to your cheeks and cheekbones and with the next breath out,
Allow them to relax.
Bring your attention to your nose and with the next breath out,
Allow it to relax.
Notice the air flowing through your nostrils.
Notice any scent that might be present in the air.
Just notice.
Now bring your attention to your temples and with the next breath out,
Allow them to relax.
Feel your face relaxing.
Bring your attention to the top of your neck and with the next breath out,
Allow it to relax.
Feel into your shoulders and allow yourself a few breaths to release as much tension as you can from that area.
Here too we tend to hold a lot of tension so with every breath you feel them lighter as if a weight has been lifted off your shoulders.
Feel that soothing relaxation flow down your arms,
Into your elbows,
Into your forearms,
Into your wrists,
Into your hands,
Into your fingers and into the tips of your fingers.
Bring your attention into your chest and with the next breath out,
Allow it to relax.
Move into your stomach and with the next breath out,
Allow it to relax.
Go lower into your belly and with the next breath out,
Allow it to relax.
Go to the upper part of your back and with the next breath out,
Allow it to relax.
Descend into the middle part of your back and with the next breath out,
Allow it to relax.
Then into the lower part of your back and with the next breath out,
Allow it to relax.
The intention to let these muscles relax is enough for them to do so and the more you relax the more you enter a state of calm where you can let go and drift into a peaceful sleep.
Bring your attention into your thighs and with the next breath out,
Allow them to relax.
Descend into your knees and with the next breath out,
Allow them to relax.
Descend into your calves and with the next breath out,
Allow them to relax.
Descend down into your ankles and with the next breath out,
Allow them to relax.
Into your feet and into your toes and with the next breath out,
Allow them to relax.
With every breath out,
Your body relaxes from head to toes.
With every breath out,
You can feel a wave of relaxation flow down from your head into your toes.
Like an ice cube in warm water,
Your whole body melts into a state of total relaxation,
Completely comfortable where it is.
Allow your muscles to rest,
Giving up their command of the body.
Let your body be heavy and sink deeply into your resting place.
Or let it be light and let it float,
Dissolving into weightlessness.
Allow yourself to feel however your body feels.
Light or heavy,
No need to think about it,
Just feel and let it be.
No need to do anything,
Just let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
