Hey there,
I'm glad you've joined me.
I'm here to help you wind down further and head into a peaceful,
Restful,
Rejuvenating night's sleep.
I am here to help with any difficulties in finding relaxation and sleep.
Just focus on my voice,
Find a nice comfortable position,
Shifting around so your body feels supported and at ease,
And if it feels comfortable for you,
If you haven't already,
Close down the eyes.
Let's start by making sure the physical body is not holding on to any tension.
It's very common to have stress from our day or our life hang around in the physical body,
So let's take a moment to let all go so that we can fully rest.
Starting at the feet,
Wiggle your toes,
Make sure that all of the little muscles relax in the toes and feet and ankles.
Bring your attention to your lower legs,
The calves and shins.
Feel them get heavier on the surface beneath you,
Letting any tension flow out.
Same with the knees and the upper legs,
Relaxing all of the big and small muscles of the legs.
Bringing attention now to your hips,
Your pelvis,
Your glutes,
Making sure that everything just melts down heavy.
Releasing tension and traveling up to the lower belly and the lower back.
Is there any stress you can release from this area?
Letting all of it go now,
And now the upper belly and the mid back,
Letting all of those muscles relax.
Can your shoulders fall a little further away from your ears?
Now bringing all of your attention to your neck and throat,
Consciously inviting relaxation,
Relieving stress,
Inviting all of the big and small muscles in your neck to just let go now,
And traveling upwards to your jaw.
Just let the jaw hang loose,
No need to hold on anymore,
You are safe,
Let it all go.
Now thinking about your entire face,
Your cheeks,
Your nose,
All of the little muscles around your eyes,
Relax them all down,
And your forehead,
Around your eyebrows,
Up to the crown of the head,
All the way around your head and around your ears,
Inviting relaxation and release.
Excellent job.
And now that we've relaxed the physical body,
Let's work a little more on the mind.
There's a technique that can be really effective for cuing to the mind that it's safe and it's time to relax and rest,
And that's simply recalling gratitude.
So can you take the next few moments to think of three things that you're grateful for about your day today,
They can be big or small,
Maybe just a yummy meal you ate,
Or something you accomplished,
Or a person you encountered,
Anything at all,
Three things you're grateful for from your day today.
Wonderful.
I'm sensing that you are starting to feel a little more relaxed now,
And remember the body and mind are still recovering when you are resting,
Even when you're awake.
Of course sleep is the ultimate healer,
But you can still rest and recover and heal just laying here,
Closing the eyes,
Relaxing the body and mind,
These are all good ways to rest.
So take some pressure off of yourself knowing that right now,
In this moment,
You are rejuvenating your cells,
You are recovering your body,
Your muscles,
And you are mentally at rest.
Sleep will come when the body and mind are ready,
But for now,
We just rest.
Let's take a little journey together,
I want you to visualize that you are at the top of a staircase,
There are eleven steps in this staircase,
And as you stand at the top,
You see at the bottom of the steps that there is a big platform,
Let's observe this platform from here at the top of the staircase.
You see this big platform is covered in super soft blankets and pillows,
Layers of the coziest and softest blankets you've ever encountered,
And you notice that the best part about this platform is that it overlooks a beautiful mountain range.
The sun is beginning to set and the views are beautiful.
Now I'm going to count down from eleven to zero,
And when you hear each number,
You'll take one step down the staircase,
And when we reach zero,
You'll see yourself laying down,
Just melting onto all of the cozy pillows and blankets on this platform below,
And with each step you take down,
You find yourself getting sleepier and ready for rest.
Ready,
Eleven,
First step down,
Ten,
Take your second step,
Nine,
Good,
Eight,
Relaxing further,
Seven,
Another step,
Six,
Five,
Feeling sleepier,
Four,
Three,
Two,
One,
And zero,
Laying on this perfectly comfortable platform,
Noticing that as you lay here,
You have the perfect view of this mountain range,
With the sun setting on the mountains,
It feels just like laying on a warm,
Soft cloud,
Just take it all in,
Feeling how soft the blankets are surrounding you,
How beautiful the views are,
Just rest here,
Observing it all,
Taking it all in.
I'm going to leave you here for a few moments,
If you feel close to drifting off to sleep,
Feel free to let go and drift off here on this cozy platform,
Otherwise,
Just rest and I will be back with you in a few moments.
And now,
It's completely dark outside,
And visualize this cozy platform is now moving,
It's transferred,
And it is now inside of a perfectly cozy cabin.
This cabin is safe and quiet and clean,
And a warm fire burns in the fireplace,
A cup of warm tea next to you on a little bedside table,
Take in just how comfortable it feels here to rest in your safe,
Peaceful space,
Created just for you,
There are no tasks for you to complete,
There are no worries that can find you here,
This is your sacred time for rest,
Feel the stress melting away,
Just listen to the fire crackle,
Feel your body getting heavier on the surface that supports you,
I'm going to leave you here now,
Resting,
Relaxing,
Feeling supported and at peace,
Goodnight.
