Relax Into Rest

This recording contains soothing music and gentle guidance for relaxing your body and resting fully. The guidance ends at fifteen minutes, and the music continues to support the listener into a deep state of rest.

Transcript

Here you are again at the end of another full day of living awake in this wide and wonderful world.

And now,

The time has come to recharge your body through rest.

Simply follow my guidance to settle in for a time of deep sleep.

After a while my voice will fade out and the music will continue to support you.

Now lie down and just begin to notice the weight of your head on your pillow.

The feel of your body fully supported.

The comfort of sheets and blankets.

Take a few moments.

Be present to and grateful for the sheer luxury of it all.

And as you continue to appreciate the comfort of your bed,

Begin to notice your breath.

Sense the gentle rise and fall of your belly.

As each breath grows a little longer,

A little deeper.

With each exhale release a little more of the stress and tension from your day.

Together now we'll go through the body,

Tensing and releasing one part at a time.

As you inhale you'll contract that part,

Hold it and then exhale and release.

Let's begin.

Bring your awareness now to your feet and toes.

Breathe in deeply through your nose and as you do gradually curl your toes down and tense the muscles and the soles of your feet.

Hold it.

And exhale release.

Let's do this once more.

Inhale tense up your feet.

Hold it.

And exhale release.

Notice how your feet now feel so much more relaxed.

Bring your awareness to your lower legs,

To your calf muscles.

As you draw in a nice deep breath point your toes upward toward your knees and tighten these muscles.

Hold it.

And go limp as you exhale.

Once again draw in a deep breath,

Tighten your calf muscles and hold it.

Now let it all go.

Feel your muscles relax.

Feel the tension washing away.

Bring your awareness now up to your thighs.

In a moment you'll tense them by trying to straighten your legs,

Feeling the muscles pulling your kneecap upward.

You ready?

Inhale,

And tense your thighs.

Hold it.

And release.

Let's do this once more.

Inhale as you straighten and tense your thighs.

Hold it.

And release.

As you do this the blood flow to your muscles increases.

You may notice a warm tingling sensation.

Just enjoy this feeling.

Draw in another nice deep breath and gradually tighten the muscles in your butt.

Hold this contraction.

And exhale,

Release.

Once more,

Inhale and tighten those muscles.

Hold it.

And release.

You are becoming more and more deeply relaxed.

Take another inhale and this time gradually tighten all the muscles in your legs from your feet to your butt.

Hold it.

And exhale,

Release.

Notice how deeply relaxed the lower half of your body is now.

And we'll shift our attention to the upper half of your body.

Drawing your awareness to your stomach.

Draw in a nice deep breath and tighten those muscles.

Imagine you're trying to touch your belly button to your spine.

Hold it.

And now exhale as you release and relax.

Once again,

Draw in a deep breath and tighten your stomach muscles.

Hold it.

And let them relax as you exhale and release all tension.

Notice the sensation of relief that comes from letting go.

Drawing your awareness now to the muscles in your back.

As you slowly breathe in,

Arch your back slightly and tighten these muscles.

Hold it.

And now release and relax.

Once again,

Draw in a deep breath.

Tighten your back muscles and hold it.

And release.

Now give your attention to your shoulder muscles and the muscles in your neck.

As you slowly draw in a nice deep breath,

Pull your shoulders up toward your ears and squeeze these muscles firmly.

Hold it.

Exhale completely and allow your muscles to go loose and limp.

Once again,

Inhale,

Pull your shoulders up towards your ears,

Squeeze,

Hold it.

Exhale,

Relax.

Feel the heaviness in your body now.

Enjoy the feeling.

Feel yourself becoming heavier and heavier.

Feel yourself becoming more and more deeply relaxed.

You are safe.

You are calm.

You are at peace.

And now let's shift our attention to your arms and hands,

Beginning with your upper arms.

As you breathe in,

Raise your wrist toward your shoulders and tighten the muscles in your upper arms.

Hold it.

And now gently lower your arms as you exhale.

You may feel a warm sensation in your muscles when you tighten them.

And you can notice how relaxing it is to release that tightness and breathe away all tension.

Let's do this once more.

Curl your upper arms and tighten the muscles as you breathe in deeply.

Hold it.

And exhale,

Release.

Bring your awareness now to your forearms and as you breathe in,

Curl your hands inward as though you are trying to touch the inside of your elbows with your fingertips.

Hold it.

And exhale,

Release.

Once more,

Take a deep breath in,

Tighten the muscles in your forearms.

Hold it.

And release.

And feel the tension washing away.

Coming down to your hands,

Take another breath in and tightly clench your fist.

Hold it.

Exhale and release.

Once again,

A deep breath in,

Clench your fist.

Hold it.

And release.

Let your fingers go limp.

Notice any feelings of buzzing or throbbing.

Your hands are so soft and relaxed.

Your arms and hands are heavy.

Take a couple of nice,

Long,

Slow breaths now.

Feel yourself slipping even deeper into a state of complete rest.

Bring your attention up to your face.

And as you inhale,

Tighten the muscles of your face by squeezing your eyes shut and clenching your lips together.

Hold it.

And exhale,

Relax,

Release.

Feel your face softening.

Once more,

Breathe in deeply while you scrunch the muscles in your eyes and lips and hold it.

And release.

Notice the muscles in your jaw.

As you inhale deeply,

Open your mouth as wide as you can.

Feel your jaw muscles stretching and tightening and hold it.

As you exhale,

Allow your mouth to gently close.

Once more,

Fill your lungs with air,

Open your mouth wide and hold it.

Let your mouth relax as your breath floods all the way out.

You are now completely relaxed.

From your toes to your head,

Your whole body is heavy,

Relaxed and at peace.

Just listen now to the sound of your breathing and enjoy the sensation of a fully relaxed body.

Rest now.

Reviews

Amazing thank you 😊

Thank you so much!! This was so amazing, I didn’t even hear the end!! Such a great way to relax at the end of the day, I had a beautiful, restorative sleep🥰.

Wow! That was a fun method to relax the body. I think I made to the shoulders, that was the last I remember. :)