Hi,
And welcome to your very own guided experience to help your mind and body relax so that you can drift easily into the experience of sleep.
I understand what it's like to have trouble going to sleep when the mind is worried or racing,
Projecting into the future or rehearsing the past.
And I also know that it can be easier as you give yourself real permission to put those things aside for now.
So I'd really love to encourage you to give yourself full permission to put your worries,
Your fears,
Your anxieties,
Your doubts,
Your regrets aside for now.
You can,
If you'd like,
Pause this recording and write it down.
If there's anything you want to be sure to remember or figure out,
Let yourself do it later.
This is your time for relaxing and allowing yourself to renew yourself through sleep,
Knowing this is the place where you are allowed to rest.
You are meant to rest deeply,
And you can give yourself that full permission now.
Deep rest and sleep allows you to have more resources from within to solve the problems,
The worries,
The fears,
The concerns that might be racing through your mind.
So you can either write them down or speak them out or consciously choose to give them up to a power of consciousness,
A place,
Perhaps in nature,
Where you can retrieve them once the morning comes or when you choose to reconnect with them.
You're doing great.
Now I'd like to encourage you to place your hands on your body in a supportive way,
Perhaps placing the palms of your hands over places in the body that feel tense or tight or even painful,
And just supportively holding yourself,
Noticing that when we have an immediate reaction or pain that our hands go to intuitively support ourselves in a healing manner.
And we're going to stretch out into that intuitive knowing that our hands are healing,
Calming,
Restoring.
So just noticing now where in your body could you use some extra support,
Some extra relaxation.
And if you're not feeling your body,
Allow yourself to deepen into the breath,
To drop from your head into the body now,
Again,
Giving yourself permission to be more fully grounded in the body.
Telling yourself that you are safe to be in your body at this time.
So let's go ahead and deepen our breath,
Drawing the awareness of the inhale down toward the belly,
Choosing your favorite color to imagine there's a balloon inside your belly that you could breathe into deeply and slowly.
On the inhale,
Seeing that beautiful balloon expanding in the belly,
Exhaling,
Imagining,
Visualizing that the air changes color to this favorite color or colors in the belly,
And exhaling,
Letting it go and seeing the balloon getting smaller inside the belly.
Breathing deeply in this way,
Drawing the inhale through the nose,
Watching and following it,
Giving your mind something to do,
Giving your mind a job to help you relax and calm your mind and your body.
Inhaling into the balloon,
Exhaling,
Watching the color of your breath with your eyes closed down.
Breathing through the center of the body and out through the mouth,
Imagining that you have a straw in your mouth and that you could breathe out of that straw,
Exhaling really slowly letting the exhale be even slower than the inhale.
Breathing in through the nose,
Imagining,
Visualizing,
Seeing that your nose is like two straws inside your head.
Bring the breath in,
Reach down into the belly,
Drawing the diaphragm away from the lungs in this way,
Moving the digestive organs out of the way,
Expanding through the belly.
Exhaling blowing out through the straw,
See if you can let it be twice as slow as the inhale.
Just letting it be really slow and deliberate,
Knowing there isn't a way to figure out how to relax or how to sleep.
We simply allow it,
Giving the mind something else to do other than racing,
Other than worrying,
Other than projecting into the future,
Reviewing the past.
To bring it into the present right where your breath is,
Right where your body is.
You're doing great.
Continue with the breath just like this,
Breathing in through the nose,
Pausing,
Breathing out through the mouth,
Through that imaginary straw.
And now I'm going to count for you,
Breathing in for four,
Pausing at the end of four,
Exhaling slowly for eight,
Breathing in two,
Three,
Four,
Pausing,
Exhaling for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Inhale four,
Two,
Three,
Four,
Pause,
Exhaling for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Keep going,
Inhaling,
Three,
Four,
Pausing,
Exhaling,
Three,
Four,
Five,
Six,
Seven,
Eight.
We're going to do two more together just like this.
Keep going,
Inhaling,
Pausing,
Exhaling.
Really good.
Now we're going to do one more completely on your own.
Exhaling for four,
Counting to yourself,
Pausing before you exhale and count it out for eight.
Good,
Really good.
Now allowing your hands to rest wherever feels most comfortable for you and just enjoying the effects of this breathing exercise.
Let your hands be open and your body feel comfortable making any adjustments to your physical position now to get even more comfy,
Cozy,
Relaxed right where you are.
If you can,
Laying on your back to keep your chest open during this practice.
Really good.
Now we're going to focus on the feet,
Really allowing your awareness to go to the feet,
Giving yourself full permission to focus on this simple point of awareness,
Letting your feet be important right now.
Imagining picturing,
Visualizing that there's two beautifully colored balloons in each foot,
One in each foot,
Two balloons in both of your feet and that you could breathe your breath and expand the balloons by breathing all the way through the body,
All the way down to the feet,
Maybe little balloons in each toe.
You could breathe your breath and it feels so nice.
It feels so delightful.
Exhaling and letting go all the way through the body,
Watching that color permeate,
Move through the breath as it moves through the body,
Exhaling,
Feeling yourself letting go into the moment.
Nothing you need to do or figure out or become or fix or just focusing on your breathing right now.
This is enough.
You are enough.
This moment,
Just as you are,
Is enough.
Continue with this breathing,
Bringing your awareness into the simplicity of this moment,
Breathing all the way down to the feet,
Perhaps all the way down to your toes.
Feeling the breath move through the body,
Exhaling,
Letting go,
Letting go of the muscles in the body,
Feeling the weight of the body on the bed or supportive surface behind you,
Feeling yourself on that supportive surface behind you,
Relaxing even more completely.
Let your body be heavy right now,
Sinking in as you give all of the weight,
The perfect weight of your body exactly as it is.
The perfect weight of my body relaxing completely into this restful place now.
So good.
Continuing just like this,
Imagining the breath,
Reaching the feet,
Perhaps reaching the toes on the inhale,
Expanding through that beautifully colored balloon,
Balloons in each foot,
And inhaling,
Watching the breath color change as you exhale and let it go,
Feeling that as you let go of the breath,
That you're letting go of any tension,
Tightness,
Pain in the body,
Which is simply let it go,
And then let go even more,
Reminding yourself you are safe to let go into sleep.
You're safe to be in this moment.
It is safe and enough to simply rest and focus on your breath and breathing.
And now we're going to let go of this conscious breathing practice and imagine now that your body is surrounded by a field of light shaped like an egg around the body,
Like an eggshell of light,
And you're going to choose the color that feels really relaxing and supportive,
Relaxing and supportive at this time for you,
Letting this supportive light around you hold you like you're in a very safe,
Comfortable,
Relaxing container of light.
And in this way,
We are activating your human energy field with positivity,
With positive intentions,
Positive feelings through your emotional and mental body.
This is a bio magnetic field.
So we're also creating the intention for more positive experiences to come to you as you move forward towards your experience of sleep.
And what will come later,
We're holding the clear intention in this light around the body that now permeates into the muscles,
Relaxing the muscles of the body through the chest and the belly,
Through the head and the shoulders.
Moving this beautiful light into the brain now with a clear intention of good,
Positive,
Enjoyable,
Perhaps even fun dreams.
Having positive,
Great dreams as I fall asleep,
All good things are coming to me.
And with this beautiful light that surrounds your body in front of you,
In front of the body behind you,
Behind the body,
This beautiful color to the left of you,
Feeling it,
Imagining it,
Seeing it into the right of you,
Above the head,
Below the feet,
Feeling it upon the skin surface of your body and drawing it consciously into the body anywhere where there might be any tension,
Discomfort,
Resistance,
Drawing this beautiful color in to support you as you allow your body to relax,
Bringing the awareness now into the feet,
Imagining this beautiful color or colors moving into the feet like a dancing color of light,
Dancing colors of light through the feet,
Activating every cell of the body,
Inviting every cell of your foot to relax,
Imagining,
Visualizing every cell of the body infused with the color or colors dancing in the feet,
Moving the awareness into the ankles,
Allowing this light to move gently and easily into the calves and the shins,
Feeling,
Seeing the color or colors dancing in the calves and the shins,
Relaxing so deeply,
So comfortably now,
Imagining seeing,
Picturing that this beautiful light is moving into the knees now,
All the cells in the knees into the thighs,
Dancing with a lightness about them,
Releasing tension or stress,
Worry,
Concern,
Just let it go as this beautiful color light moves from the legs into the hips and the pelvic region,
Breathing,
Allowing,
Breathing,
Letting go,
Drawing the awareness with the light into the back muscles,
The lower back,
The mid back,
The upper back,
You're doing so well,
Really letting this light support you as if it's dancing in each cell of your back saying,
I've got you,
You are supported,
I've got your back,
You're not alone,
You're cared for and loved and supported,
Doing so well,
Feeling,
Imagining this breath moving into the lower abdominal area,
Your lower belly area,
Into the mid belly,
Stretching it now with a really deep and conscious breath,
Making space for the color of the light to move into the belly,
Really relaxing the belly area,
All the digestive organs,
Moving the light into the lungs,
Feeling that your breathing capacity is opening up right now as you breathe into the side rib cage,
Drawing the light all the way through the depths of your lungs,
The ribs,
The side body,
Offering your weight even more completely to the bed,
The supportive surface beneath you,
Behind you,
Supporting you,
Moving this light consciously,
Deliberately into the chest,
Into the upper lungs,
Feeling the breath moving there now without straining the heart,
Feeling the heart relaxing in your chest,
Moving,
Feeling the light in the shoulders,
Front,
Back,
Tops of your shoulders,
Feeling them dropping down now as the light easily moves into the upper arms,
The elbows,
Forearms,
Into the wrists and the hands.
So good,
Doing great,
Feeling that you're holding this color in your open hands like a ball of light in each open palm.
If you'd like,
You can place the ball of light,
The relaxing,
Healing,
Helpful,
Supportive light into the body with the placement of your hands supporting you.
Whatever feels like it needs support now,
Maybe on your heart or your belly,
Feeling the neck muscles relaxing,
Letting go,
Reminding your neck muscles they don't need to do anything right now.
They can simply relax and let go of the weight of your head,
Really offering,
Fully offering the weight of your head to the pillow beneath your head,
Feeling how nice it is to be able to rest your head on a pillow.
Simply focusing now on the sensations of your head on this pillow.
This pillow that is here to take all of the weight of your head,
Your brain,
Your mind,
Your thoughts,
Just letting it go,
Imagining if you have thoughts in the mind still,
Distracting you,
Keeping you up,
That they could dissolve all around you into the pillow,
Into the field of light around your head.
And then see if you could move your consciousness,
Your awareness to the space around your head now,
Like you could move out of your head,
Move out of the brain and move now really consciously,
Deliberately into the space around the head.
Really good.
And now finally feeling that this beautiful light is just above the crown of the head,
Just above the top of your head.
And now we're drawing the awareness up towards that space just above the top of your head,
Higher level of awareness.
Really good.
Really good.
You're doing so well.
And then we can imagine now that we could move your awareness,
Moving the awareness from the space above the head,
Space to the sides of the head,
To just above the body as if your awareness could hover above your body.
And in this way,
Witnessing your physical self with greater compassion and care for all that you're going through,
All that you're moving through.
And you could direct lots and lots of care and compassion to wherever it's needed most.
Perhaps your brain,
Your mind to encourage it to relax,
Perhaps to your heart in an appreciation of your great love,
Your great care for yourself and others,
And the appreciation of all that you are and all that you are becoming from this higher place of witnessing yourself,
Directing great compassion and love and care to yourself and the fullness of your physical being at this time.
Really good.
You're doing so well.
Continuing to allow the breath to be deep and slow and consciously if you'd like,
Or you can allow the conscious breath to simply relax and notice that you are being breathed.
It's happening naturally.
Your life is ensured.
There isn't anything that you need to do at this time to ensure your own survival and well being.
You just relax and allow the intelligence of your body,
Your subconscious,
Your mind to do everything it needs to do to allow you to fully restore,
To fully sleep,
To fully let go,
To know that you're safe in this moment,
To guide yourself into letting go.
Giving yourself this full permission to just let go.
You're doing so well.
You're doing so well.
You're doing so well.
