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 large breath in,
Pulling in as much air as you can,
Hold it,
And now just let it go.
Allow yourself another full,
Deep breath in,
Letting it go without pushing the air out too hard.
Take one more breath in at your own pace,
As full as you can,
Holding it for a moment,
And let the air go.
Now begin to focus on your right palm.
Relax your palm.
Relax each finger one by one.
Relax your right wrist,
Your forearm,
Your elbow.
Relax your right bicep,
An entire upper arm.
Relax your right shoulder and down to your right hip,
Relaxing it too.
You relax your right leg 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,
Relaxing it.
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 fully relaxes.
Your right brain relaxes,
Allowing creativity to be fully accessible.
Your entire right side is fully calm and fully relaxed.
Sleep is easy for you when you feel this relaxed.
Now begin to focus on your left palm.
Relax your left palm and hand,
Relaxing each finger one by one.
Relax your left wrist,
Your forearm,
Your elbow.
Relax your left bicep,
An entire upper arm.
Relax your left shoulder and down to the left hip,
Relaxing it too.
You relax your left leg 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,
Relaxing it.
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,
And that's good.
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 relax.
Your entire upper back is completely relaxed.
Your spine relaxes,
Starting from the neck,
Slowly going down bone by bone,
Relaxing your nervous system that runs through the spine.
There are 33 bones in your spine,
And each one of them is relaxing one by one.
Your lower back relaxes as it presses against the surface you are laying on.
Your hips,
Pelvis,
And glutes relax.
The back of your legs,
All the way down to your ankles,
Relaxes.
This makes you feel so sleepy.
Good.
Now we're going to go through one more focus scan 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 creative formulation.
Relax your eyes now,
And notice they're making tiny movements.
These movements are called rapid eye movement,
Which allow you to relax even more.
Notice your nose and how the air passes through.
Allow this flow to relax you.
Relax your mouth and your tongue.
Relax your throat,
Going down,
Relaxing your entire lungs.
Relax your heart.
Relax your ribs.
Relax your stomach.
Allow all of your vital organs to relax,
Your liver,
Pancreas,
Spleen,
Kidneys.
Your entire digestive system relaxes.
Your reproductive organs completely relax.
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.
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.
To begin,
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 tense.
Now tense your entire arms,
Flexing every muscle in your arms for five whole seconds.
And release completely.
Now tense your chest and abs as much as you can,
Holding it for an entire five seconds.
And relax your chest and abs.
Tense your pelvis and hips and reproductive organs,
Holding that tension firmly for five seconds.
And relax this area.
Tense your entire legs from your hips to your ankles as tight as you can,
Holding that tension for five whole seconds.
And release the leg muscles completely,
Relaxing your legs.
And lastly,
Tense your feet as much as you can,
Holding that tension in your feet and your toes.
One,
Two,
Three,
Four,
Five.
And relax your feet.
Good.
By doing this,
You activate and then deactivate each muscle in your body,
Causing a continuous relaxation.
Now just stop doing anything at all.
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 as needed.
Allow 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 activate or rest what needs to rest.
Your body will do exactly as it needs to do 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,
Your body can take charge in miraculous ways,
Changing hormones,
The very chemistry of your body,
And even the structure of each of your cells.
And this is what sleep and rest are for.
Sleeping fully allows for our mind to let go of the body so that it can regenerate.
Allow yourself to rest now,
However long you feel you need to,
So that right now,
Allowing your body to do what it does best,
To rest.
