Let's begin our journey into deep relaxation and peaceful sleep.
Wherever you are right now,
Make sure you're in a comfortable position where your body can rest without distractions.
Know that this is your time,
A time for complete and utter relaxation.
Hopefully,
You're laying down.
Adjust yourself on your mattress and pillows so that you're completely comfortable.
Close your eyes gently.
Now start by taking a slow,
Deep breath in through your nose.
Feel the air filling your lungs,
Expanding them gently.
And as you exhale,
Let any tension,
Worries or stress you're holding on to drift away with that breath.
Now inhale again,
Deeply and peacefully.
And exhale fully,
Just allowing your breath to become rhythmic and soothing.
Now it's time to invite relaxation into your body.
Gradually begin to tighten every muscle in your body.
Feel the tension in your legs,
Your thighs,
Your calves,
Your feet and even your toes.
Let the tension travel upwards,
Tightening the muscles in your stomach,
Your chest and your back.
Feel it in your arms,
Your hands,
All the way to your fingertips.
Don't forget your face.
Scrunch your eyes,
Tighten your lips,
Clench your jaw.
Let every muscle be as tight as you can make it.
Hold it there.
And then exhale,
Releasing all that tension in one go.
Feel your body become loose,
Limp and completely heavy.
You're sinking into the mattress beneath you.
A wave of deep relaxation washes over you,
Inviting you to let go and surrender to the calm.
Inhale deeply again.
And as you exhale,
Invite even more relaxation into your body.
Once again,
Tighten every muscle of your body from your legs to your face.
Squeeze your fists,
Tense your leg muscles,
Your stomach muscles,
Your back muscles,
Any muscle you can think of.
Hold this tension for a moment.
Acknowledge it.
And then release.
As you exhale,
Let your body become entirely loose,
All tension melting away,
Leaving your muscles soft and limp.
The relaxation is profound and you sink even deeper into a state of calm and tranquility.
Breathe in deeply and as you exhale,
Your body becomes twice as relaxed.
Your muscles twice as loose.
It's as if with each exhale,
The ties to wakefulness are being gently untied.
Now,
Visualize a cool,
Calming energy pouring over you,
The energy of the spiritual source.
It's pouring into you through your third eye and it's traveling down your face,
Neck,
Shoulders,
Chest,
Arms,
Stomach,
Legs and finally reaching your feet.
This energy feels like a gentle stream of water,
Cooling and soothing every muscle it your body and bringing it deeper into relaxation.
Inhale deeply once more and as you exhale,
Tense your muscles again.
Squeeze every muscle you can from your face to your toes.
Hold it for a few seconds and then release.
Exhale and let your body surrender fully to relaxation.
Your mind is calm,
Your breathing is even and your body is still serene and completely at ease.
This simple exercise has prepared your body for a deep,
Restful sleep.
With every breath you take,
You're inviting sleep closer.
Your body is at ease and your mind is calm.
You realize when you're this relaxed that the body is not you,
You are the animating force,
The spirit in the body and that there is divine love and peace all around you.
Continue to breathe in and out slowly and deeply,
Letting the tranquility of the night envelop you.
You are now fully relaxed,
Deeply at peace.
Let this feeling stay with you as you drift into a deep,
Restful sleep,
Knowing that you're safe and all is well and that there is divine love and peace all around you protecting you.
Let your mind follow the rhythm of your breath,
Gentle and steady.
You have invited relaxation into your body and now your mind is quiet,
Your body is ready to descend into a deep state of sleep.
Stay here in this serene state of relaxation for as long as you wish.
Bask in the tranquility that you have cultivated.
This peacefulness,
This deep sense of relaxation is yours to carry into your sleep.
Your mind is drifting into a beautiful state of peace and you're going into a peaceful,
Restful sleep.
Sweet dreams and may you wake up refreshed and renewed.
