Hi,
I'm Neil and this is the Bedtime Guided Relaxation for Body and Breath.
You can listen to this just before you go to sleep or if you find yourself awake during the night.
This audio works by helping all of the muscles in your body to relax,
Which helps to stimulate the vagus nerve and calm your nervous system.
During the relaxation,
Your breathing will automatically slow down a little and become more subtle,
So you may notice a sense of air hunger or wanting to breathe more.
This is a sign that carbon dioxide is building up in your body,
Which actually enables increased blood flow and oxygen delivery to your body and brain.
So as best you can,
Try to resist any urges to take big breaths during the exercise and allow your breathing to be soft and subtle.
This relaxation is specifically designed to help reduce symptoms of stress,
Anxiety,
Brain fog,
Asthma and long Covid.
So this is something really positive that you can do to feel better in the short term and by practicing regularly improve your health in the long term.
For good quality sleep,
It's essential to sleep in a cool,
Airy room.
So I strongly recommend turning off any heating in your bedroom while you sleep and also either opening a window or door to ensure good quality airflow.
For optimal sleep,
It's also important to breathe through the nose if you can.
So now bringing your lips together and allowing the body to switch to nasal breathing for the rest of the night.
The great thing about this relaxation is that you don't need to do anything.
Just lie down and press play.
You don't need to focus on anything or even actively listen to the guidance.
Just lay back,
Relax and let your body do the relaxation for you.
So coming to lay down now,
Finding a position which is really comfortable for you.
Coming to rest here in your body.
Nothing that you need to do.
Nothing to achieve.
Just taking it easy.
And as you lie here,
You'll naturally start to become aware of your body.
The soft feel of bedclothes or pyjamas on your skin.
The cool air around your head and face.
The feel of the weight of your body resting down on the bed.
And already without you needing to do anything,
The body is beginning to soften and relax.
The feet and toes are slowly beginning to soften and relax.
The toes beginning to uncurl.
The calf muscles are beginning to soften and relax.
There's nothing that you need to do to make it happen.
It happens all by itself.
The knees are beginning to soften and relax.
It's a slow process that happens over time.
No need to rush the body.
The upper legs,
Large muscles here,
Are beginning to soften and relax.
The buttocks are slowly beginning to soften and relax.
There's nothing that you need to do right now.
The belly is beginning to soften and relax.
The movements of the breath in the belly are beginning to slow down and become more subtle.
The breath is beginning to soften and relax.
The lower back is beginning to soften,
Beginning to relax.
The upper back is beginning to soften and relax.
Beginning to unwind.
Letting go of doing,
Letting go of trying.
It's enough just to lie here.
The muscles of the chest and the ribs are beginning to soften,
Open and relax.
The arms are beginning to soften and relax.
The arms becoming heavier as the body begins to let go.
The hands and fingers are beginning to soften and open.
The fingers are relaxing and letting go.
The collarbones are beginning to soften and relax.
The tops of the shoulders are beginning to soften and relax.
The shoulders are beginning to soften and let go of tension.
The muscles down the side of the neck are beginning to soften and relax.
The sides of the neck are beginning to loosen and let go.
The front of the neck and throat are beginning to soften and relax.
The throat softening and opening.
The jaw is beginning to soften and relax.
The jaw is beginning to loosen.
The muscles around the eyes are beginning to soften and relax.
The eyes softening and relaxing.
The forehead and the temples are beginning to soften and relax.
The whole of the head and face are beginning to soften and relax.
The whole of the upper body,
Arms and hands are beginning to soften and relax.
The whole of the lower body,
Legs and feet are beginning to soften and relax.
The whole body is beginning to soften and relax.
The body in breath,
Beginning to slow down and relax.
The body is transitioning into a state of rest and repair.
The whole body is relaxed.
And as you lie here,
Perhaps noticing any changes in the body and the breath.
Noticing positive feedback from the body.
Feelings of relaxation.
Perhaps salivation in the mouth.
Or maybe feelings of warmth or calm in the body.
And as we begin to bring this practice to a close,
Knowing that the body will continue to relax and slow down.
As you transition into sleep.
And so now,
Shifting to lying on your side or your front.
Just ensuring that the lips are closed to support nasal breathing.
And continuing to rest here as the body continues its journey of relaxation.
Thank you.
