Welcome to the No Worries Deep Sleep Audio.
Find your comfortable position in bed.
And let your body feel the surface beneath you.
Let your body be soft.
Become aware of your breathing without trying to change it.
Noticing the rise and fall of your chest.
That gentle movement of breath in and out of your body.
Life giving breath.
And now we begin the process together of relaxing the physical body.
Beginning with the toes of the left foot.
Starting at the tip of the left foot.
Consciously bringing 100% of your attention to the toes.
And instructing them to relax.
To let go.
For the muscles to soften.
Allowing that wave of relaxation to pass up from the toes into the muscles of the foot.
The ankle and the lower leg.
Perhaps noticing a tingling or a warmth as it spreads up from the toes of the left foot Up into the lower left leg.
And onwards,
Upwards to the knee,
The thigh.
Giving this process your full attention.
Noticing the spreading tingle or warmth as those muscles relax.
As you train your muscles to relax and you give yourself permission.
The spreading warmth moving up.
The wave of relaxation reaching up to the hip on the left side.
Allow yourself to notice the feeling in your now totally relaxed left leg.
And compare this to the sensation in the right leg,
Not yet relaxed.
And bringing your attention to the toes of the right foot.
Noticing again the process of gentle relaxation of all the toes of the right foot.
Giving each attention to soften.
Allowing that wave of relaxation to move up the foot to the right ankle.
The lower leg.
The wave moving up to the knee.
The sinews of the thigh up to the big joint at the hip.
Giving it permission to let go and relax.
Noticing gravity.
That gentle pull on the body to sink into the bed a little bit deeper.
As you move your attention to the fingertips on the right side.
Bringing that wave of relaxation through the fingers,
The small muscles of the hand.
Giving them permission to relax.
Up to the wrist,
The forearm,
Elbow.
The wave passing through the upper arm and the shoulder.
Putting 100% of your attention here,
Allowing that deep surrender.
And we move to the fingers of the left hand.
Allowing them to let go.
Feeling perhaps that tingle,
Perhaps that sensation of warmth as that wave of conscious relaxation passes up.
From the fingers of the left hand,
Into the palm,
The wrist,
Forearm,
To the elbow.
The upper arm and shoulder.
Allowing your consciousness to follow this wave of relaxation.
Noticing all four limbs being relaxed.
And now moving the attention to the level of the perineum and the pelvis.
And consciously relaxing these areas.
There are deep muscles here.
Allowing that wave of relaxation to spread from the perineum and pelvis upwards.
To the muscles of the abdomen and the stomach.
The buttocks and the lower back.
The upper abdomen.
Noticing the wave spread all the way up the spine.
All those muscles alongside the spine and the back.
The chest wall.
Allowing the sensation of relaxation for all of those muscle groups.
Bringing the body into this state of relaxation.
Remembering that you are training your body and mind into surrendering to deep sleep.
And now allowing that wave of relaxation to travel up to the shoulders and the neck.
We hold a lot of tension here.
Allowing the state of relaxation to this area of the body.
As we come to the head and the muscles of the face of expression.
Letting go of the muscles of the cheeks,
Around the eyes,
Around the mouth,
The jaw.
The big muscles of the jaw.
To just soften here.
To let go of this wave of relaxation sweeping through the head,
The scalp.
Softening.
Deepening this whole body relaxation in preparation for deep sleep.
Feeling your consciousness expand.
Losing the sensation of body outline.
Losing the sensation of separateness.
Surrendering and relaxing into oneness.
Embracing deep rest and deep sleep.
