Good evening my friends,
This is a guided relaxation to help promote better sleep so that you can get the rest that you need and deserve and wake up feeling refreshed,
Revitalized and ready for your day.
Lay down comfortably and adjust your body so that you feel relaxed and at ease.
Feel the bed beneath your body,
Feel the pillow beneath your head and take a deep breath in through the nose and out through your mouth.
Take a deep breath in through your nose and exhale through your mouth.
Do this three more times on your own.
With each inhale,
Feeling the breath enter the body.
With each exhale,
Feeling any tension or tightness or stress just melt away as you breathe out.
Notice how it feels to inhale and how it feels to exhale.
This time on your exhale,
Let out a little awe sound.
Taking sound helps to release even more tension through the breath.
Deep breath in,
Exhale.
Do that three times on your own,
Noticing the release that comes with your exhale.
Make your breaths as deep as you comfortably can.
Notice how nice it feels to make a little bit of sound with your exhale.
Don't hold back,
Don't be shy.
Enjoy that release that comes with the exhale.
And now continue to breathe in and out through your nose.
Just feeling your body expand as you inhale,
Feeling your body relax as you exhale.
And start to soften all of the muscles in your face.
Relax your forehead,
Soften your eyebrows,
Your eyelids,
Your eyeballs,
The space behind your eyeballs.
Relax your nose,
Cheeks,
The valley between the nose and cheeks.
Relax the roof of the mouth,
The tongue is relaxed and heavy inside the mouth.
Feel your teeth separate slightly as you relax your jaw.
Feel the back of your head resting down into your pillow.
Feel your shoulders relax,
Your spine,
Your arms,
Wrists,
Hands,
And all the fingers relaxed and at ease.
See your fingers curl slightly as you relax them.
Feel your chest and your belly gently rise and fall as you breathe in and out.
Just for a few moments watching your breath,
Noticing how it feels to breathe,
To relax,
To slow down.
Open your breath so your inhales are full and deep.
And now relax your hips and just feel your hips sinking down to your bed.
Feel the heaviness of the bones in your legs as you relax your legs,
Ankles,
Feet,
And all your toes.
Feel your whole entire body as one,
Relaxed and at ease.
Feel your body breathing itself.
Inhale the belly rises.
And exhale the belly falls.
Notice how your body feels.
Notice how you feel.
And notice any thoughts that might be arising in your mind.
If there are thoughts coming and going,
Simply watch them float by without attaching to the thoughts or feeding into their stories.
It might help to imagine that you're lying down in a big field of grass with your hands behind your head and you're just gazing up at the sky.
And there are clouds floating by.
And your thoughts are like these clouds that simply come into your awareness and then they simply float by.
We don't have to feed into the thoughts or attach to the thoughts.
We can just watch them in a detached way,
Allowing them to come and allowing them to go.
Take some time to just relax back and watch any thoughts that come up.
Watch them float by like clouds in the sky.
And notice how these thoughts are just that.
They're simply thoughts that come and go.
These thoughts are not who we are.
We can choose to keep them with us or we can choose to let them float on by.
As you begin to drift off to sleep,
If there are thoughts arising,
Simply let them come and let them go.
Letting them float by like fluffy white clouds floating in the sky.
Stay in this beautiful,
Calm,
And relaxed state of being.
As you drift off to sleep,
I wish you a beautiful evening,
A beautiful night,
Have a beautiful and restful sleep.
Good night my friend.
