Welcome to the Sweet Ambient Channel.
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In order to benefit from this full meditation,
Please make sure to listen from start to finish.
Make sure you are in a very comfortable position and that you will not be disturbed.
You can listen to this session at any time.
Be it in the day,
When you can catch a break,
Or at night,
When you are ready to float off into a long night sleep.
Take a large breath in,
Pulling as much air as you can,
And just let it go.
Allow yourself another full beautiful breath,
Letting it go without pushing the air out too hard.
Take one more breath in your own pace,
As full as you can,
Hold it for a moment,
And let it go.
Nice.
Taking a few big breaths whenever you are ready,
And to rest is now your priority.
Begin to focus on your right palm.
Relax your right palm and hand.
Relax each finger one by one.
Relax your right wrist,
Your forearm,
Your elbow.
Relax your right bicep and entire upper arms.
Relax your right shoulder and down to your hip,
Relaxing it too.
You relax your right leg all the way down to your right ankle and foot.
Each toe on your right foot slowly lets go completely.
Bring 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 entire right side of your head fully relaxes.
Your brain relaxes,
Allowing creativity to be fully accessible.
Your entire right side is fully calm and relaxed.
Sleep is easy for you when you feel this relaxed.
Good.
Begin to focus on your left palm.
Relax your left palm and hand.
Relax each finger one by one.
Relax your left wrist,
Your forearm,
Your elbow.
Relax your left bicep and entire upper arms.
Relax your left shoulder down to your left hip,
Relaxing it too.
You relax your left leg all the way down to your right ankle and foot.
Each toe on your left foot slowly lets go completely.
Bring your awareness up now to the left side of your neck,
Relaxing it.
Allow for any sound 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 brings you closer to falling asleep.
Good.
Now taking 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 relaxes starting from the neck,
Slowly going down,
Bone by bone,
Relaxing your nervous system that runs through the spine.
There are 33 bones in your spine and each of them is relaxing one by one.
Good.
Your lower back relaxes as it presses against the surface you are laying on.
Your hips,
Pelvis,
And glutes relax.
The back of your legs all the way down to your ankles relaxes.
This makes you feel so sleepy.
Good.
We are going to go through one more focus scan in front of your body.
Starting at your forehead,
Many of us hold tension in our forehead,
So allow your forehead to just melt away,
Allowing wrinkliness to flatten.
This also relaxes the frontal cortex of the brain.
The place of creative formulation.
Relax your eyes now and notice they are making tiny movements.
These movements are called rapid eye movement,
Which allow you to relax even more.
Notice your nose and how the air passes through.
Allow this flow to relax you.
Relax your mouth and your tongue.
Relax your throat and now going down,
Relaxing your entire lungs.
Relax your heart.
Relax your ribs and stomach.
Allow 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 relaxes all the way down to the top of your feet.
Good.
Every single part of your body is so relaxed right now.
Just enjoy this feeling for some time.
Now you are going to relax your body one more time,
But in a different way.
A fully relaxed body makes sleep come easily and effortlessly.
Make a fist with both of your hands and squeeze as hard as you can for five seconds.
Five,
Four,
Three,
Two,
One.
Then let go completely.
This is called tensing or tense.
Tense your entire arms,
Flexing every muscle in your arms for five whole seconds.
Five,
Four,
Three,
Two,
One.
And release completely.
Now tense your chest and abs as much as you can,
Holding it for an entire five seconds.
Five,
Four,
Three,
Two,
One.
And relax your chest and abs.
Tense your pelvis and hips and reproductive organs,
Holding tensions firmly for five seconds.
Five,
Four,
Three,
Two,
One.
And relax this area.
Tense your entire legs as much as you can,
Holding this tension for five whole seconds.
And release the leg muscle completely,
Relaxing your legs.
Lastly,
Tense your feet as much as you can,
Holding one,
Two,
Three,
Four,
Five.
And relax your feet.
Good.
By doing this,
You activate and then deactivate each muscle in your body,
Causing a continuous relaxation.
Now just stop doing anything at all.
Don't flex or relax anything.
Don't activate or rest any area.
Just allow yourself to be.
Allow for your body to adjust to anything it sees is needed.
Allow for your body to have complete freedom from thoughts.
Let your body be in control of itself now,
To heal what needs to be healed,
Or activate what needs to be activated,
Or rest what needs to rest.
It will do exactly as it needs now,
Without any effort or even your 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,
Your body can take charge in miraculous ways,
Changing hormones,
The very chemistry of your bodies,
And even the structure of each of your cells.
This is what sleep and rest are for.
Sleeping fully allows for our mind to let go of the body so that it can regenerate.
Allow for yourself to nap now,
However long you feel you need to.
So right now,
Allow your body to do what it does best,
To rest.
