Hello.
Today we'll be focusing on total body relaxation for sleep.
So please make sure that you're in a very comfortable position and that you will not be disturbed.
You can listen to this session anytime you wish,
Be it in the day when you can catch a break or at night when you're ready to float off into a long and peaceful night's sleep.
And now remember that because this is a session focused on deep relaxation,
You should not do this practice at any time where your full attention is required on something else.
So never while driving or never while doing anything for safety reasons that requires your full attention.
You will instead wait until you're in a space where you can fully relax and fully let go.
I'm now going to ask you to take a few deep breaths,
Inhaling through your nose and exhaling through your mouth,
And each of these breaths should be long and slow.
And at the end of each exhale,
I'm going to ask you to hold before you inhale again.
So let's begin.
Take a deep cleansing breath,
Inhaling as much air as you can,
And now breathing it out,
Letting that breath and any tension flow out from your body.
Allow yourself another full and beautiful breath.
And now letting it go.
Good.
And take another deep breath in as full as you can now.
And let that breath go.
At the end of that exhale,
Holding for a few moments.
And one more deep breath in now.
And then exhaling completely.
And at the end of that exhale,
Breath holding for a few moments.
Good.
And now you allow your breath to be easy and to fall into a rhythm that feels natural and comfortable to you.
Starting to focus on the palms of your hands.
And beginning by relaxing your right palm and hand.
Relaxing each finger one by one.
And now letting that relaxation that you're beginning to experience in your right palm and hand to now extend up,
Relaxing your wrist.
Continuing to flow up now through your right forearm.
And now through your right elbow.
A comforting sensation of ease and relaxation now flowing throughout your right bicep.
And your upper arm now relaxing your shoulder.
And that relaxation flowing down through the right side of your torso.
Down through your right hip.
Relaxing this area.
Now relaxing your right leg.
All the way down through your knee and now through your ankle.
And now through your foot.
Allowing each toe on your right foot to slowly and completely let go.
Letting any tension to just flow out.
And now bring your awareness of this deep relaxation back up through your body.
And settling that relaxation and awareness now in the right side of your neck.
Relaxing this area.
And allowing any sounds that you hear to be perceived as tiny waves of relaxation going into your right ear.
Allowing the entire right side of your head to fully relax.
And your right brain relaxes now.
Allowing creativity to be fully accessible.
The entire right side of your body is now fully calm and relaxed.
Sleep is easy for you when you feel this relaxed.
Good.
Now begin to focus on the left palm of your hand.
Relax your left palm and hand and each finger one by one.
Relax your left wrist and now your left forearm and your left elbow.
Letting your left bicep and entire upper arm fully relax.
And now let that relaxation spread to your left shoulder.
And that relaxation flowing down now through the left side of your torso.
Down to your left hip.
And now relaxing this area of your body.
Good.
Now you can relax your left leg all the way down through your knee,
Through your left ankle and now all the way through your toes.
And each toe on your left foot easily and completely lets go.
And now I would like you to bring your awareness of this deep sense of relaxation back up through your body.
And settling that relaxation and awareness now in the left side of your neck.
And relaxing.
Allowing for any sounds that you hear to be perceived as tiny waves of relaxation going into your left ear.
And now the entire left side of your head fully relaxes.
And your left brain relaxes.
Allowing rationality to be fully accessible.
And the entire left side is fully calm and relaxed.
This allows you to move closer to falling asleep.
Now focusing your awareness in the area of the back of your head.
And allow the weight of the back of your head to create relaxation.
Allowing the back of your head to relax and your shoulders and shoulder blades to fully relax.
Your entire upper back is completely relaxed now.
Allowing your spine to relax starting from the top of your neck.
Slowly going down vertebrae by vertebrae.
Bone by bone.
And in doing so,
Allowing your nervous system that runs through your spine to easily unwind and deeply relax.
There are 33 bones in your spine and each one of them is now relaxing one by one.
Deeply relaxed.
Good.
Your lower back relaxes as it presses against the surface you are laying on.
Your hips,
Pelvis,
And glutes easily relax.
The back of your legs all the way down to your ankles relax.
And this relaxation makes you feel so sleepy.
Good.
We're going to go through one more focus scan on the front of our bodies.
Sitting at our forehead,
Many of us hold tension in our forehead.
So now intentionally allow the muscles in your forehead to just soften into relaxation now.
Allowing any tension to melt away right now.
And allowing this to also relax the frontal cortex of your brain.
The place of creative formulation.
Good.
Now continue to follow me and relax your eyes.
Notice that they are making tiny movements.
These movements are called rapid eye movement,
Which allow you to relax even more deeply.
And notice your nose and how the air easily flows through your nose.
Inhaling and exhaling.
In a peaceful rhythm,
Allowing this flow to relax you.
Relaxing your mouth and your tongue now.
Relax your throat.
Continuing down,
Relaxing your lungs and your diaphragm.
Relax your heart and your ribs.
Relax your abdomen.
Allow all of your vital organs to relax.
Your liver,
Pancreas,
Spleen,
Kidneys,
Your entire digestive system easily relaxes right now.
And your reproductive organs completely relax.
And continue to relax down through the tops of your legs.
Relaxing all the way down past your knees,
Your shins,
The tops of your feet,
Through the tips of your toes.
All deeply relaxed.
Good.
Every single part of your body is so relaxed right now.
Just enjoy this feeling for some time.
Now you're going to relax your body one more time,
But in a different way.
A fully relaxed body allows sleep to come easily and effortlessly.
So we're going to take the deeply relaxed state you're experiencing right now to the next level of relaxation.
Now make a fist with both of your hands and squeeze as hard as you can for five seconds.
Now let that tension completely go.
Good.
Now tense your entire arms,
Flexing every muscle in your arms for five seconds.
A little bit more.
And release.
Completely letting that tension go.
Now tense your chest and your abs as much as you can.
A little bit more.
And now relax.
Letting all the tension in your chest and your abs go.
Now tense your pelvis,
Your hips and pelvic floor.
Holding this tension firmly.
A little more.
And now relax.
Releasing all the tension in this area of your body.
And now tense your entire legs as much as you can.
Holding this tension a little bit more.
And release.
Relaxing the tension in your leg muscles.
Allowing it to completely relax.
And lastly,
Tensing your feet as much as you can.
Holding a little bit more.
And now relax.
Completely releasing all the tension from your feet.
Completely releasing all the tension from your whole body.
From the top of your head to the tips of your toes.
Good.
By doing this,
You activate and then deactivate each muscle set in your body.
Allowing for a deeper relaxation with each release.
Now it is time to just do nothing.
Simply just allow yourself to be.
No more intentional testing.
No more need to intentionally relax.
No more activating or resting.
Just allow yourself to be.
Allow your body to adjust to anything it sees it needs.
Allow for your body to have complete freedom from thought.
Allow your body to be in control of itself now.
To easily heal what needs to be healed,
Or to activate what needs to be activated.
Or to rest what needs to rest.
It will do exactly as it needs to right now,
Without any conscious effort or even suggestion.
This is the natural state of your body when you allow the mind to step away.
When our mind gets out of the way,
Our body can take charge in miraculous ways.
Using hormones,
The very chemistry of our bodies,
And even the structure of ourselves.
This is what sleep and rest are for.
Sleeping fully allows for our mind to let go.
And the body can regenerate.
Allow yourself to sleep now,
However long you feel you need.
Allow your body to regenerate and to heal now.
Allow your body to do what it does best.
To rest.
For moreipsis andтonevestiethea.
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