Welcome back for night five.
Here we combine four techniques.
The calming breath,
The progressive muscle relaxation that you're getting used to now.
We'll add in a calming body scan and finish with some breath awareness.
All contributing to your nervous system being in a great place to ensure a better night's sleep.
Beginning your belly breathing,
Those accessible safety signals for the nervous system.
And because we're practicing this on a regular basis,
Even by just starting these deeper belly breaths,
Your nervous system has been primed to accept that you're moving towards relaxation.
Your belly rises on the inhale,
Falls on the exhale,
Continuing that process.
With each exhale,
Feeling a softness moving through your body,
An acknowledgement that you're helping move your nervous system towards relaxation,
Towards ease.
And letting go of this control of your breath,
Allowing the nervous system to take over your breathing for you.
Just witnessing your breath for a few moments.
Now we're moving towards our progressive muscle relaxation,
That opportunity to release some of the tension that builds in our bodies during the day.
During our progressive muscle relaxation,
You'll take a big inhale,
You'll contract muscles in a certain area,
Holding for 10 seconds tonight and then exhaling and relaxing.
I'll guide you through those areas now.
We start at the forehead,
The eyes,
Squeezing the eyes closed,
Taking that inhale,
Holding them tightly closed,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Exhale,
Relax,
Release,
Find ease.
Now do the tongue and jaw together,
Remembering not to grind your teeth in any way,
Pushing the tongue up against the roof of the mouth,
Pushing the jaw closed,
Inhale,
Hold,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Exhale,
Let go,
Relax,
Find ease.
Moving down to your shoulders,
We'll raise the shoulders up to the ears as if we're carrying loads of tension,
Big inhale,
Holding,
Squeezing,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Exhale,
Let go,
Relax,
Find ease.
Moving to your hands,
Making tight fists with your hands,
Squeezing,
Big inhale,
Hold for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Letting go,
Exhaling,
Find ease.
Now we move to the belly,
Taking your big inhale,
Contracting your abdominals,
Holding,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Letting go,
Exhaling,
Relax,
Find ease.
Now to your bum cheeks,
Taking that big inhale,
Squeezing your bum cheeks together,
Squeezing,
Squeezing,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Letting go,
Exhaling,
Relax,
Find ease.
Now pointing your toes towards your knees,
Shins and hamstrings becoming active,
Keep pointing,
Big inhale,
Hold,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Letting go,
Exhaling,
Relax,
Find ease.
Now pointing the toes in the opposite direction,
Away from your knees,
Your quads and your calves will become tightened,
Keep pointing,
Big inhale,
Holding,
Holding,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Letting go,
Exhaling,
Relax,
Find ease.
And finally,
Pushing your heels into the bed,
Pushing,
Pushing,
Feel your deep core engaging,
Big inhale,
Hold,
Hold,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Letting go,
Exhaling,
Relax,
Find ease.
We'll return to the forehead now,
Scanning all the tiny muscles in this area,
No movement is required here.
We are giving these muscles permission to soften and find ease,
So giving them that encouragement for a few moments,
Feeling that softness moving through your face.
Moving that softness down into your jaw,
Inviting your neck to relax and your shoulders as well.
With the shoulders relaxing,
The chest feels more at ease,
The belly begins to relax as well.
Inviting deeper relaxation by giving permission to these areas to soften,
To let go.
Guiding your awareness to the muscles on your back,
Moving from the shoulders all the way down to your lower back,
Inviting each and every muscle to let go,
They don't need to carry any tension right now,
You are safe.
Then scanning your awareness around your hips,
Scanning all the muscles large and small connected to your hips,
Giving them permission to surrender,
To let go.
Your thighs find ease,
Your hamstring,
Your shins and your calves.
Moving this relaxation all the way down to your toes.
From your forehead all the way down to your toes,
There's a softness in your body,
A sense of ease.
Then moving your awareness back to how your body is breathing itself,
Noticing all the movements and sensations associated with your breath.
And witnessing them the next few minutes.
Continuing to be simply aware of your body breathing.
Each time your mind wanders,
Returning your mind back to observing the breath.
Allowing your awareness to drift away from your breath.
And acknowledging yourself for connecting with your breath,
Your body and your mind.
To wind down your nervous system for a nice restful night.
