You can listen to this recording anytime you need to relax and the more you listen to it,
The more quickly and easily you will relax.
Settle down and rest in your most comfortable sleeping position.
You're preparing yourself for a good night's sleep.
Let your eyes softly close and notice your breathing.
Notice the overall sensation of your body.
The sensation of your body touching the bed.
We're going to practice four rounds of breath.
Notice this breath whenever you prepare for sleep,
If you wake up during the night and first thing in the morning.
We'll be inhaling for a count of four,
Holding the breath in for a count of seven and exhaling for a count of eight,
Making a shhhhhh through your lips.
When you're ready now,
Inhaling two,
Three,
Four,
Holding two,
Three,
Four,
Five,
Six,
Seven,
Shhhhhh.
Inhaling two,
Three,
Four,
Holding two,
Three,
Four,
Five,
Six,
Seven,
Shhhhhh.
Inhaling,
Pausing,
Shhhhhh.
Inhaling,
Pausing,
Exhaling,
Shhhhhh.
Feeling your body now sinking into the bed and the bed responding,
Holding you,
Protecting you,
Allowing you to rest and let go.
Notice now the natural movements of your breath and starting at the number ten,
Begin to count backwards on your breath.
Each exhale you become more and more effortless.
Each exhale more and more relaxed and heavy.
Not a care in the world,
Sinking down into the bed,
Calm,
Relaxed,
Breathing,
Relaxing,
Breathing.
There is nothing to do now.
You can let go of the day.
The deepest part of you relaxing,
Becoming calm,
Relaxed and heavy.
You're going to scan awareness through the body,
The soles of the feet,
Sole of the foot on the left side,
Sole of the foot on the right side,
Arch of foot on the right side,
Arch of your foot on the left side,
Left toes,
Right toes.
Feeling the right heel,
The left heel,
The left ankle,
The right ankle.
You're probably too tired to think,
Feeling both feet.
Left foreleg,
Right foreleg,
Right shin bone,
Left shin bone.
Left calf muscle,
Right calf muscle.
Moving up thinking,
Feeling both forelegs.
Right knee,
Back of the right knee.
Left thigh,
Right thigh.
Outside of the right thigh,
Outside the left thigh.
Back of the left thigh,
Back of the right thigh.
Inner left thigh,
Inner right thigh.
Top of the right thigh,
Top of the left thigh.
Both thighs at the same time,
Letting go of thinking.
Right hip,
Left hip.
Left side of your pelvis,
Right side of your pelvis.
Right side pelvic floor,
Left side pelvic floor.
Left side of the back of your pelvis,
Right side of the back of your pelvis.
Right side of the front of your pelvis,
Left side of the front of your pelvis.
The entire pelvis as sensation.
Too tired to think,
Just feeling.
Lower abdomen,
Left side waist,
Right side waist.
Front,
Back,
Sides and inside of the abdomen.
Front wall of the chest,
Back wall of the chest.
Left side ribs,
Right side ribs.
Inner rib cage,
Front,
Sides,
Back.
Left shoulder and shoulder blade.
Right shoulder and shoulder blade.
Right upper arm,
Left upper arm.
Left forearm,
Right forearm.
Palm of right hand,
Palm of left hand.
Back of left hand,
Back of right hand.
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Left thumb,
Ring finger,
Middle finger,
Ring finger.
Little finger.
Feeling both arms and hands at the same time.
Too tired to think,
Just feeling both hands,
Both arms.
Front of the neck,
Back of the neck.
The two sides.
Sensing the entire throat and neck outside and inside.
Back of the head,
Sides of the head,
Top of the head,
Forehead,
Eyebrows.
Eyes,
Inside the head.
Nose,
Lips,
Cheeks,
Earlobes.
Inside the ears,
Inside the mouth.
Tongue,
Roof of the mouth,
Floor of the mouth.
Right cheek,
Left cheek.
The entire mouth.
The sensations of the surface below you.
Your body touching the surface below you.
And the surface touching back.
Holding you.
Just observing the changing flow of sensations.
Or experiencing the stillness that is aware of all the changing sensations.
Just resting here.
Perhaps you're ready to sleep now.
To drift into a peaceful deep sleep.
Sleep now.
Sleep now.
Sleep now.
