My name is Bill Larson,
And right now I will be your guide on this journey towards relaxation,
And hopefully even a peaceful sleep.
Before I begin,
I want you to know that now more than ever,
We are committed to uniting us all to help us get through these uncertain times of loss,
Separation from human contact,
And even economic uncertainty.
I understand that things seem to be shifting every day,
And we are all doing our best to adjust our lives to fit this temporary new normal.
But always keep this in mind.
This is our time to come together as family,
Friends,
Communities,
Cities,
And the world.
And right now,
This time,
Is your time.
Time to let go of the day,
And focus on keeping your body,
Mind,
And spirit in a peaceful place to help you de-stress,
Relax,
And allow yourself to jettison the anxiety you might be feeling.
You are worthy of that.
First,
We will take a few moments to relax and ease into meditation.
Close your eyes,
And allow yourself to be cradled by your mattress.
Concentrate on the warmth and safety of the blanket that covers you.
It feels soft and cozy,
Just like a cloud.
Wherever you are in the world,
Whether you're in a big city or somewhere in the countryside or suburbs,
Let yourself experience the silence,
Or whatever sounds you can still hear.
Maybe it's the sound of cars driving by,
Or maybe it's the gentle breeze from a fan overhead,
Or coming through your window.
It could even be raining outside.
Whatever the sound,
Listen to these sounds,
And focus on them,
And only them.
Now,
Take in a big,
Deep breath.
This is the time I want you to begin to let go of any sad,
Negative thoughts,
Or anxious thoughts.
This time is just for you and your space.
So try not to worry about anything right now.
So try not to worry about anything right now.
Thank you.
Allow your feet,
Your neck,
Your head,
And your shoulders to relax,
And sink into your pillow while your body is cradled by the cloud of your mattress.
Thank you.
Take in another deep breath.
As you do,
Feel the fresh air move into your lungs,
Filling your body.
As you breathe,
Begin to scan your body,
Looking for areas of tension to release.
As I mention each body part,
I want you to bring a level of awareness to it,
And to relax it as deeply as you can.
Just feel or imagine the sensation of relaxation and relief moving through those parts of your body.
Pay attention to your jaw for a moment.
Now,
It's quite common for people to store a lot of tension in their jaw muscles,
So I want us to begin there.
Mentally connect with this part of you.
Breathe and allow yourself to relax it.
Allow your jaw muscles to loosen and let go of the tension held there.
Thank you.
Now,
Let your attention wander to the muscles in your face.
Allow your eye muscles to release.
Allow your cheeks and forehead to relax.
Let this peaceful feeling flow slowly down through your neck,
Soothing your throat,
Dissolving any tension as it glides down to your shoulders.
Thank you.
Very good.
Now,
Let your shoulders go.
They and you deserve a moment of your attention too,
So I want you to mentally repeat the word relax as you let them soften.
Let go and release all the tension,
Anxiety,
And stress of the day.
Thank you.
Let's now go from your shoulders to your arms.
Feel them becoming loose and limp.
They are relaxed and at peace.
And it's this wave of peace that moves through your body,
All the way from your shoulders,
Through your arms,
Elbow,
Wrists,
And even to the very tips of your fingers.
Thank you.
Isn't it easier to feel the quiet now?
Are you beginning to notice how everything else seems to slow down when you do?
It feels good,
Right?
Good.
Let's continue.
Let's now focus on the muscles in your back,
All those tight muscles surrounding your spine.
Concentrate and give yourself permission to let them relax and let go of your tension.
Continue to breathe in and out.
Let's now focus on the muscles in your back,
All those tight muscles surrounding your spine.
You are in control now of your own peace and your own tranquility.
And as you breathe,
Your chest gently rises and falls.
And it is now that you can feel yourself slowly slipping into a state of deep relaxation.
Remember,
It is okay to let go of your tension and focus on you whenever you need to.
Have sweet dreams and enjoy your peace.
Good night.
