Hello and welcome to Intuition Awakening.
My name is Janine.
Tonight I want to guide you through a progressive body relaxation to help you drift off gently into sleep.
So to start with lying down,
Getting comfortable in your bed,
Really making sure that you are ready for sleep now.
This can mean turning off any electronic devices around you,
Perhaps wearing a eye mask to help block out any further light,
Really getting cozy with some blankets,
And making any final adjustments as we get ready for sleep.
Gently closing our eyes,
Feeling our eyelids nice and heavy,
Breathing in deeply,
In through our nose,
And out through your mouth,
Big exhale,
In through your nose once again,
And big exhale,
Sighing out any stress of the day.
One final inhale,
Nice and deep into your abdomen,
Filling your chest cavity,
Expanding those lungs,
And exhale.
Gently bring awareness to your body now.
Are there any areas in particular that you notice standing out as sore,
Perhaps uncomfortable,
Maybe hot or cold?
Just noticing any big sensations right now that are appearing in your body.
Feeling now into one particular area,
Bring attention to whatever area feels like it's shining the brightest,
That's needing the most attention,
That is causing you the most stress before bed.
I want you to try and imagine what color this area is.
Does it have a certain feel about it?
Does this pain or discomfort take the form of any shape or perhaps a line?
Is it jagged or smooth?
Is this shape very clear or is it somewhat blurred?
There are no right or wrong answers here,
But just really tapping into what this feels like in your body right now.
As we notice these sensations and bring our awareness to them,
They might feel slightly more uncomfortable.
You might begin to notice the sensations of tingling or hot or cool,
Perhaps where your clothes or your bedding touches your skin.
Now I want you to bring awareness to an area of your body that feels neutral,
Perhaps is even feeling good or calm.
This can be an area like the back of our hands,
Perhaps our thighs are feeling quite neutral,
And we're not noticing any big sensations there.
Focus in on this spot now.
I want us to repeat the same exercise on this neutral spot.
What color do you see it as?
Does it have a particular shape or is it in the form of a line?
Is it clear or blurry?
Does it have a particular quality about it like sharpness or softness?
Again,
There are no right or wrong answers here.
Just bring awareness to this neutral spot for the next few moments.
Now bring your awareness and attention back to the original point of discomfort.
Check in with yourself.
How does it feel now?
Has the color or size or shape or quality of this area changed at all?
Notice it now again for a few moments and really pay attention if there's been any sort of change,
Big or small.
Once again,
I'd like you to focus back on that neutral spot on the body.
Tapping in to the size,
The color,
The shape,
The quality of this spot again.
Does it feel brighter or more calm?
Has anything changed on this neutral spot again?
Appreciate how calm or good or even just neutral this spot on your body feels.
Notice into the fact that even though some areas of our body might feel uncomfortable,
There are always areas of our body that are actually okay in any given moment.
Once more,
Bring your attention back to the original point of discomfort.
Has this area grown smaller or less colorful?
Has the texture or quality changed from harsh to softer?
This technique can bring awareness to our mind and help us shift our perspective away from the pain,
Reminding our body that we do have neutral spots,
Reminding us that there is always calm somewhere in our body.
At any time when the pain or discomfort in one area of our body becomes overwhelming,
We can gently bring our awareness to another area and start to shift the focus away from the panic of pain.
For the next few moments now,
I'd like you to choose another area of your body that is feeling uncomfortable or in some pain and repeat the same exercise.
Focus on the original spot of discomfort,
Noticing its color or shape,
Its texture,
Perhaps whether it is clear or slightly blurry,
And then focus once again on a calm or neutral spot in your body,
Perhaps your ankles or your shins,
Perhaps your forearm,
Maybe even something as simple as our nose.
This exercise can really help our bodies become calm and peaceful before we rest.
Breathe in deeply through your nose and exhale out your mouth if that's comfortable for you.
And then breathe in through your nose and exhale out your mouth if that's comfortable for you.
Really slow your breath down.
Enjoy these moments before sleep,
Knowing that the discomfort you were feeling is becoming less and less,
And that sleep is becoming more and more likely in your body.
And you are ready to rest now.
You are ready to sleep.
Continue breathing deeply for a few more moments now.
Gently allow your breath to return to normal.
Notice how slow and calm your body has become.
You are ready for sleep now.
Good night.
