Embracing A Restful Night's Sleep

This guided daytime Sophrology visualization will help you to manifest a good night’s sleep by re-programming your nervous system and re-writing the story of how you sleep. Starting with a body scan relaxation and some tension release breaths, you'll then be guided to visualize your bedtime ritual, the different parts of your sleep, and how you wake up. Allow yourself to fully relax as we journey together, focusing on deep breaths, muscle relaxation, and visualization techniques. Practiced regularly, you’ll be naturally guided into embracing a restful night’s sleep.

Transcript

Welcome to Embracing a Restful Night's Sleep.

I'm Marianne DeCleer.

Thank you for joining me today.

This daytime visualization will help you to manifest a good night's sleep by reprogramming your nervous system and rewriting the story of how you sleep.

Before we get started,

Take a moment to get comfortable.

You can do this sitting on a chair or lying down.

You can settle in.

Make sure you're in a posture in which you feel no tension and know that you can change your position whenever you need to.

Take this time for yourself,

Just for you.

And as you go through this visualization,

Welcome any feelings,

Sensations,

Or images that may come up with kindness,

Gentleness,

Self-compassion,

And non-judgment.

This is your invitation to take this time for yourself and to connect within.

Close your eyes and let your body begin to relax.

Take a deep breath,

Filling the chest and the belly with air.

And exhale,

Allowing the chest and the belly to fall.

Take a normal breath.

Become aware of your body comfortably settled in your seat or lying down.

Feel all the points of contact between your body and the support beneath you,

The back of your head if you're lying down,

The back of your head if you're lying down,

Your arms,

Your hands,

Your back,

Your buttocks,

Your legs,

And your feet.

Feel your body begin to naturally stretch out and relax even more.

And become aware of the calm sensation settling into your body.

Bring your awareness to your head and your face.

Starting at the top of your head,

Feel your scalp release.

Starting at the top of your head,

Feel your scalp release and relax.

Soften your forehead.

Feel all your expression lines smoothing out and disappearing.

Relax your eyebrows.

Maybe feel the space between your eyebrows.

Feel your eyelids getting heavy and relax all the muscles around your eyes.

Relax your temples,

Your cheekbones,

Your nostrils.

Notice the cool air around your nostrils on each inhale.

And the warm air around your nostrils on each exhale.

Relax your cheeks,

Inside and out.

Unclench your jaws.

Maybe find some space between your teeth or slightly open your mouth.

Allow your tongue to rest naturally in your mouth.

Relax your throat and feel free to swallow if you need to.

Become aware that your face is completely relaxed.

Let the release begin.

Allow your shoulders to naturally drop and relax downwards.

Let this feeling of relaxation continue into your arms.

Allow your shoulders to naturally drop and relax downwards.

Allow your shoulders to naturally drop and relax downwards.

Let this feeling of relaxation continue into your upper arms,

Your elbows,

Your forearms,

Your hands,

Right down to your fingertips.

Your arms and your hands begin to feel heavy.

And become aware that your upper limbs are completely relaxed.

Bring your attention to your back.

Imagine it stretching out bit by bit with each breath.

Relax all the muscles along your spine from your upper back down to your lower back.

Become aware that your back is completely relaxed.

Now bring your awareness to your chest.

Pay attention to the movements of your ribcage.

Feel your ribs opening with each inhale,

Closing with each exhale.

Notice how your heartbeat is calm and regular.

Feel your belly relaxing and letting go.

Observe the movements of your belly.

Feel your belly rise with each inhale and lower with each exhale.

And notice how these movements are calm and regular.

And now let this feeling of relaxation diffuse down into your pelvis.

Imagine your organs and their place.

Relax your hips,

Your buttocks,

Your perineum,

Your perineum.

Become aware that your upper body is completely relaxed.

Allow the feeling of relaxation to continue down into your legs.

Relax your thighs,

Your knees,

Your calves and your shins.

Your ankles and your feet right down to the tips of your toes.

Become aware of your lower limbs completely relaxed.

Become aware of your whole body completely relaxed.

I now invite you to release any lingering tensions with a short series of muscle contractions and guided breathing.

So here's a little explanation.

In a moment,

You'll do some deep breaths three times and each time you'll inhale through your nose and then when you hold your breath,

And then when you hold your breath,

You'll contract all the muscles in your whole body and then exhale loudly through your mouth to let go and relax.

I'll guide you the first two times and then you can do the last one at your own pace.

Here we go.

Take a deep breath in through your nose while expanding the belly hold your breath and slightly contract your entire body from head to toe and then exhale loudly through your mouth while releasing all the muscles in your body and then take a normal breath.

Feel your body relaxing and you're going to do this a second time.

Inhale through the nose and the belly expands.

Hold your breath and gently contract all the muscles in your whole body from head to toe and exhale loudly through your mouth and relax everything and then take a normal breath and welcome the release.

Allow yourself some time to sigh,

To yawn.

It's all good.

And now do this one more time at your own pace starting with the inhale.

When you're done,

Give yourself the time to integrate the sensations that are present in your body.

Become aware of the shape of your head,

Relaxed.

Become aware of the shape of your neck,

Shoulders,

Arms and hands,

Relaxed.

Become aware of the shape of your back,

Relaxed.

Become aware of the shape of your chest and belly,

Relaxed.

Become aware of the shape of your pelvis,

Buttocks,

Legs and feet,

Relaxed.

Become aware of the shape of your entire body,

Relaxed.

And now I invite you to imagine yourself in the evening as the sky darkens and it's your bedtime.

Picture yourself moving through your home,

The quietness of the night settling in and you begin your bedtime rituals.

Those comforting routines that are a signal to your body and mind that it's time to unwind.

You feel the freedom as you slip out of your daytime clothes.

You head to the bathroom where you brush your teeth,

Feeling the fresh and clean sensation.

Perhaps you wash your face and you feel the cool water revitalizing your skin.

Or maybe you take a warm shower,

Letting the water wash away the day's tensions.

Whatever your bedtime routines are,

Take a moment to appreciate these pleasant sensations and the familiar,

Soothing actions.

They are a part of what makes your evening special,

A personal time to take care of yourself.

Now imagine yourself walking into your bedroom.

It's a sanctuary of calm and rest.

The room is dimly lit and it's inviting you to relax.

You get into bed,

Feeling the soft contact of your sheets as you settle into bed.

Find a comfortable position,

One that feels just right for you.

Feel the support of your mattress beneath you,

And how comfortable it is.

Notice the softness of the covers as they gently envelop you,

Providing warmth and security.

Pay attention to the softness of the covers as they gently wrap around you,

Providing warmth and security.

Notice the softness of the covers as they gently envelop you,

Providing warmth and security.

Pay attention to the coziness of your pillow,

Perfectly positioned,

Supporting your head and neck,

Allowing your muscles to let go of any remaining tensions.

With a sense of peace,

You turn out the light.

Darkness surrounds you,

But it's a comforting darkness,

One that allows your body to feel heavy and your mind to completely relax.

Welcome this feeling of relaxation and letting go.

Embrace the tranquility that comes with knowing that you are exactly where you need to be.

Your body feels grounded.

Your mind relaxes.

And you become fully aware of your bedtime routine.

Take the time to appreciate these moments of stillness and peace,

And prepare for a restful night's sleep.

Now,

Allow sleep to come.

Now,

Allow sleep to come to you naturally,

Like a gentle wave washing over you.

Settle into your favorite sleeping position,

The one that always brings you comfort.

And bring your attention to your breath.

Feel the calm,

Steady rhythm as it flows in and out.

And as you breathe,

Perhaps you start to internally say a soothing word,

Such as calm or peace,

With each exhale.

Feel the word resonate throughout your whole body.

Feel the word resonate throughout your whole body,

Bringing peace and tranquility with every breath.

Feel your body getting heavier in your bed,

Sinking into the mattress as your muscles completely relax.

And allow yourself to fall asleep,

Giving yourself permission to let go of the day's worries and thoughts.

You slowly let go of the day and embrace your sleep.

Become aware of how you fall asleep,

Noticing the subtle shifts in your body and mind as you drift off.

Now,

Imagine observing yourself sleeping peacefully.

See how comfortable and serene you look.

Observe your relaxed face,

Free of tension.

Imagine yourself in a deep sleep.

Imagine yourself in this state of deep sleep,

Your body fully at rest,

Your mind quiet and still.

Observe the full and regular movement of your breath.

Every inhale and exhale has a slow rhythm that pulls you deeper into sleep.

Visualize your cells regenerating,

Each one renewing and repairing itself.

Know that this natural process is simply a process.

It is strengthening your body and mind,

That this sleep is a time of healing and restoration.

Welcome these feelings of restfulness and rejuvenation.

And become aware of the quality of your sleep,

Knowing that it is deep,

Restorative,

And exactly what you need.

Embrace this time as a gift to yourself.

It's a time to replenish and renew.

And now,

I invite you to anchor the positive feelings you are experiencing in your body.

First,

A little explanation.

In a moment,

On my signal,

You'll breathe in through your nose while expanding your belly.

Then you'll hold your breath and bring the positive feelings into your mind.

And then you'll gently exhale through your mouth to spread these positive feelings throughout your body.

Here we go.

Here we go.

Inhale.

Hold your breath and bring all the positive sensations to your mind.

And exhale slowly through your mouth to spread them throughout your whole body.

Take a normal breath when you're done.

Welcome all these positive sensations you get from a good night's sleep.

And embrace these sensations as your own.

Now imagine waking up at just the right time as a soft morning light begins to filter into your room.

You've had such a good night's sleep that you wake up feeling truly refreshed and revitalized.

Your face is well-rested and relaxed,

Free from any stress or tension.

As you open your eyes,

You feel a sense of calm and contentment.

Your body is full of energy and rejuvenated by the peaceful and regenerative night's sleep you've just experienced.

You look forward to your day with a sense of optimism and enthusiasm.

Welcome all the pleasant feelings and sensations that come with this moment.

Become aware of your body completely relaxed and rested.

Every muscle feels at ease and every joint comfortable.

You feel lightness in your limbs and clarity in your mind.

Carry the sense of rest and rejuvenation with you as you begin your day,

Knowing that you are energized and ready for whatever comes your way.

Integrate these sensations fully,

Letting them become a part of your being.

Remember that these sensations are always in you.

Think about activating them in your everyday life.

And now come back to the points of contact of your body with your support.

Feel the back of your head.

Your arms.

Your hands.

Your back.

Your buttocks.

Your legs.

And your feet.

Imagine the space that you're in.

Bring your awareness to the sounds outside.

And now take a deep breath in through your nose to energize you.

And you can exhale loudly through your mouth.

Then take a normal breath.

And exhale.

And you can start to slowly move,

Wiggling your fingers and toes.

And slowly start to move the rest of your body.

You can stretch,

Reaching your hands out overhead,

Pointing your toes.

And you can relax.

You can stretch,

Reaching your hands out overhead,

Pointing your toes.

You can yawn or sigh if you need to.

And when you're ready,

You can gently open your eyes.

And while you're coming back and still in this state of relaxation,

I invite you to think about what feelings,

Sensations,

Or images came up for you during this relaxation and visualization.

And please do so with openness,

Self-compassion,

And non-judgment.

If you'd like to share your experience with me,

Please feel free to write a couple words in the comments.

And remember that this visualization will help you to manifest a good night's sleep by reprogramming your nervous system and rewriting the story of how you sleep.

And when practiced regularly,

You'll be guided into better and deeper sleep.

Thank you once again for joining me here today for Embracing a Restful Night's Sleep.

Wishing you increasingly restful and restorative sleep and many sweet dreams.