Guided relaxation for deep rest and sleep.
Allow about 15 to 20 minutes for this relaxation.
This guided relaxation is written and read by me,
Katie Brown,
To help you feel calm and relaxed.
Being in this state of ease can help reduce anxiety and tension and promote deep restful sleep.
Please do this relaxation whenever you would like to feel a sense of calm or as an aid to sleep.
It is ideal to listen to in the evening before going to bed.
If you wake in the night or even during the day if you need to rest deeply.
To begin,
Ensure you are comfortable with your body fully supported either on a yoga mat or in bed,
With a blanket or doona covering you.
Your temperature pleasantly cool,
Not too warm or too cold.
Take time to make any adjustments you need to get as cosy as possible.
When you are fully relaxed close the eyes.
Notice the point where the eyelids lightly touch and sense the muscles around the eyes begin to soften.
You may not listen to all the words in this relaxation and that is fine.
Each time you do this you will have the experience which is right for you at this time.
Let go of expectation,
Judgement or internal dialogue.
Simply be open and present to what unfolds.
Take a breath in and a long sigh out.
Empty the entire breath.
Do this three more times.
As you do this let go of all thoughts,
See them flow away.
Enjoy a sense of lightness that accompanies releasing thoughts.
Then feel the breath return to its natural rhythm.
Have a sense of riding the waves of your breath.
Notice the chest and belly expand as you inhale and release and lower as you exhale.
With each exhalation sense the muscles unravelling.
Softening as if a ribbon is being unfurled.
Shoulders melting away from the ears.
Feel this release flow down to the elbows and forearms,
To the hands and fingertips.
Both shoulders,
Arms,
Hands,
Fingers and thumbs fully,
Deeply relaxed.
Now take your awareness to the tailbone and sense the breath flow up the spine to the crown of your head.
As you breathe out feel the breath flow back down the spine.
Imagine each vertebrae in turn like a string of precious pearls.
The whole back deeply relaxed.
Listen into the glutes,
The hips and the pelvis.
Down both legs,
Both thighs,
Front and back of the knees.
Lower legs,
Ankles,
Heels and feet.
All the toes deeply relaxed.
Enjoy this sense of release as the body begins to unravel from the day.
No need to hold on,
Simply letting go,
Fully,
Completely,
Totally.
Taking your awareness to the navel and feel the belly soften.
A release radiating out from the navel to the waist.
Like a smooth pebble tossed into a pond,
Ripples of release radiating out.
Out from the navel towards the waist.
Feel the openness in the ribcage and collarbones.
The breath is slow and smooth.
Each exhalation soothing,
Settling and calming.
Continue to ride the gentle rhythmic waves of your breath,
Taking you on this journey to this tranquil space within.
Feel the stillness,
Peace and serenity.
Notice the jaw fully relaxed,
Tongue heavy in the base of the mouth.
Feet bones relaxed,
Insides of the cheeks soft.
Air lightly caressing the nostrils.
Soft and fluid,
Infusing each of the cells.
Sense the entire physical body soften.
All the muscles unravel.
Spend some time exploring the internal landscape of your body.
Inviting each part of the body to relax deeply,
Completely and totally.
Whole physical body.
Whole physical body.
Whole physical body relaxed.
Take the awareness now to the space behind your closed eyelids.
Either visualise or simply listen to my words as I describe some scenes in nature.
Move between each landscape as if viewing a slideshow.
Imagine blowing seeds from a dandelion and watching in wonder as the seeds float into the distance.
Watch until seeds disappear from view.
Imagine lying on a blanket,
Gazing up between the leaves of trees.
You notice clouds moving slowly across the backdrop of the deep blue sky.
You feel at peace,
Aware of the soft gentle breeze against your skin.
Picture a winding pathway leading down between a field of grass with pockets of crimson and purple wildflowers.
You walk down the path feeling the earth beneath your feet and the warm glow of the sun against your skin.
Visualise a stream flowing gently over pebbles.
The water is crystal clear with prisms of light reflected on the surface.
The stream is framed by a series of curved rocks carpeted in emerald green.
You glance at the water and to your delight notice small fish darting between the pebbles.
You feel content,
Relaxed and totally serene.
Return to the breath,
Sensing the breath flowing through the entire body,
Bringing with it a sense of deep calm and peace.
Take a few breaths while you savour this moment,
Feeling wrapped up by peace and serenity,
Knowing you have all you need right here,
Right now.
When you are ready,
Return gently to the breath,
Noticing the breath flowing in and out,
And enjoy the feeling of the body supported and cradled by the earth beneath you.
You may wish to simply continue your relaxation or remain sleeping.
If and when you are ready to come out,
Slowly,
Gently begin to move intuitively through the body,
Small movements gradually leading to larger movements.
Perhaps touching the fingers together one by one,
Then circling the wrists,
Having a full body yawn or stretch,
Whatever feels right for you.
Then slowly,
Gently ease yourself to one side and into a comfortable seated position.
Take three more deep breaths,
Once more sighing the breath all the way out,
Until you are ready to blink open your eyes and smile,
And return to your day.
Namaste.
