Hello and welcome to today's sleep meditation.
A total body relaxation for relaxing the muscles and helping you ease into sleep.
Make sure you are in a very comfortable position and that you will not be disturbed.
You can listen to the session at any time,
Be it the day when you catch a break or at night when you're ready to float off into a long night's sleep.
Take a deep breath in,
Pulling in as much air as you can.
And just let it go.
Allow yourself for another full and beautiful breath and letting it go without pushing the air out too hard.
Taking one more deep breath in at your own pace,
As full as you can get,
Holding it for a moment and letting the air go gently.
Beautiful.
Taking a few big breaths.
Whenever you are ready to rest,
This is now your priority.
As you find yourself sinking and relaxing into the surface beneath you.
Laying down for this experience.
As you relax your body from head to toe.
Beginning to focus on your right palm.
Relaxing your right palm and hand.
Relaxing each finger one by one.
Relax your right wrist.
Your forearm.
Your elbow.
Right bicep.
Entire upper arm.
Relax your right shoulder.
Down to your right hip.
Relaxing it too.
Your right leg all the way down to the right ankle and foot.
Each toe on your right foot.
Slowly letting it go completely.
Bringing your awareness up now to the right side of your neck.
Relaxing it.
Allow any sounds that you hear to feel like tiny waves of relaxation going into your right ear.
The right side of your head fully relaxes.
Your right brain relaxes.
Allowing creativity to be fully accessible.
Your entire right side is fully calm and relaxed.
Relaxing your left arm.
Relaxing your left wrist.
Relaxing your forearm.
Relaxing each finger one by one.
Relaxing your left wrist.
Relaxing your forearm.
And then beginning to focus on your left palm.
Relaxing your left palm and hand.
Relaxing each finger one by one.
Relaxing your left wrist.
Relaxing your forearm.
Your elbow.
Relaxing your left bicep.
Entire upper arm.
Relaxing your left shoulder.
Down to your left hip.
Relaxing it too.
Left leg all the way down to your right left ankle and foot.
Each toe on your left foot.
Slowly letting go.
Bringing your awareness up now to the left side of your neck.
Relaxing it.
Relaxing it.
Allow for any sounds that you hear to feel like tiny waves of relaxation.
Going into your left ear.
The entire left side of your head fully relaxes.
Your left brain relaxes.
Allowing rationality to be fully accessible.
Your entire left side is fully calm and relaxed.
This makes bringing you closer to falling asleep.
Now moving your awareness.
Starting with the back of your head.
Allow the weight of the back of your head to generate relaxation.
The back of your neck relaxes.
Your shoulders and shoulder blades fully relax.
Your entire upper back is completely relaxed.
Your spine starting from the neck.
Slowly going down bone by bone.
Relaxing your nervous system that runs through the spine.
All the 33 bones in your spine and see each one of them relaxing one by one.
Your lower back relaxes as it presses against the surface you're laying on.
Your hips,
Pelvis and glutes relax.
The back of your legs all the way down to the ankle relaxes.
This makes you feel so sleepy.
We are going to go through one more focus scan.
On the front of our bodies.
Starting at your forehead.
As many of us hold tension in our foreheads.
So allow your foreheads to melt away.
Allowing wrinkles to flatten.
As this also relaxes the frontal cortex of the brain.
As this also relaxes the frontal cortex of the brain.
This place of creative formulation.
Relax your eyes now.
And notice that they are making tiny movements.
Called rapid eye movements.
Which allow you to relax even more.
And notice your nose.
How the air passes through.
Allowing this force to relax you.
As you relax your mouth.
Your tongue.
Relaxing your throat.
Going down relaxing your entire lungs.
Relax your heart.
Your ribs.
And stomach.
Allow all of your vital organs to relax.
Your liver.
Pancreas.
Spleen.
Kidneys.
Your entire digestive system relaxes.
Your reproductive organs completely relax.
The top of your legs relax.
All the way down the tops of your feet.
Feeling every single part of your body.
Getting relaxed now.
Just enjoy this feeling for some time.
Now you are going to relax your body.
One more time.
But in a different way.
Make a fist with both of your hands.
And squeeze as hard as you can.
For five seconds.
And then release.
Squeeze as hard as you can.
For five seconds.
And then completely let go.
This is called tensing or tense.
Now tense your entire arms.
Flexing every muscle in your arms.
For a whole five seconds.
Three.
Two.
One.
Now tense the chest and abs as much as you can.
Holding it for five seconds.
Three.
Two.
One.
And relax your chest and abs.
Tensing the pelvis,
Hips,
Reproductive organs.
Holding tension firmly for five seconds.
Four.
Three.
Two.
And relax this area.
Tensing your entire legs as much as you can now.
Holding this tension for five whole seconds.
Five.
Four.
Three.
Two.
And then releasing the leg muscles completely.
Relaxing your legs.
And lastly tense your feet as much as you can.
Holding.
Two.
Three.
Four.
Five.
And relax your feet.
By doing this you activate and then deactivate each muscle in your body.
Causing a continuous relaxation.
Now stop doing anything at all.
Just allow yourself to be.
Allow for your body to adjust to anything it sees as needed.
Allow for your body to have complete freedom from thought.
Let your body be in control of itself now.
To heal what needs to be healed.
Or activate what needs to activate.
Or rest what needs to rest.
It will do exactly as it needs now.
Without any effort.
Without any suggestions.
This is the natural state of your body.
When you allow the mind to step away from it.
When your mind gets out of the way.
Our bodies can charge in miraculous ways.
Changing the hormones,
The very chemistry of our body.
And even the structure of our cells.
This is what sleep and rest are for.
Sleeping fully allows for our mind to let go of the body so it can regenerate.
Allow for yourself to nap now.
However long you feel you need it.
So right now.
Allow your body to do what it does best.
And to simply rest.
You may drift away into a sleep now.
Wishing you a good and restful sleep.
This is Ami and I am sending you so much love.
