Welcome.
This is a simple guided practice to help you fall asleep.
There's no visualization in this practice.
Instead,
We'll guide the body,
Breath,
And mind into relaxation with different techniques and find an inner stillness that'll allow you to drift off to sleep.
And just a reminder that this is a sleep meditation,
So should not be listened to while driving or doing any activity that requires you to be awake and alert.
If you need to set any alarms to wake you up,
Or if there's anything you need to do before settling down,
Pause and restart when you're ready to relax.
As you start to settle into your bed,
Just let this practice unfold naturally.
Let go of expectations and anticipation and any narratives you hold about your ability to go to sleep.
Trust in yourself that you'll be able to rest.
So let's begin.
You can do this practice in any position,
But some parts of a relaxation may be more challenging to do depending on how you're lying.
So don't overthink this.
Follow my guidance as best you can without trying too hard or analyzing.
Take a full breath in and slowly let it go.
On your next breath in,
Scrunch up your toes,
Then spread them out.
And as you exhale,
Let them relax.
Breathing in,
Relax,
And then point your ankles,
Your feet.
And as you exhale,
Let them relax.
Breathing in,
See if you can engage muscles in your lower legs.
And as you exhale,
Let them relax.
Breathing in,
Engage your quads or your hamstrings.
And as you exhale,
Let them relax.
Breathing in,
Squeeze the glutes.
And as you exhale,
Let them relax.
Breathe in,
Pause.
And as you exhale,
Feel how relaxed and comfortable your legs are.
Now breathing in,
Allow your belly to expand like a balloon.
And as you exhale,
Let it soften.
Breathing in,
Expand into your ribs.
And as you exhale,
Let them soften.
Breathing in,
Scrunch your shoulders up to your ears.
And as you exhale,
Let them relax.
Breathing in,
See if you can bring tension to the upper arms.
And as you exhale,
Let them relax.
Breathing in,
Explore tension in the lower arms and flex the wrists.
And as you exhale,
Let them relax.
Breathing in,
Scrunch up your hands.
And stretch them all the way out.
And as you exhale,
Let them relax.
Breathe in,
Pause.
And as you exhale,
Feel how relaxed and comfortable your torso and arms are.
Breathe in and press the teeth together.
And as you exhale,
Let your jaw relax.
Breathe in and scrunch up your nose.
And as you exhale,
Let it soften.
Breathe in and lift your eyebrows up high.
And as you exhale,
Let your forehead soften.
Breathe in and press the eyes firmly closed.
And as you exhale,
Allow your eyes to fully relax.
Breathe in,
Pause.
And as you exhale,
Notice how relaxed your face feels.
Your legs are relaxed.
Your arms and torso feel relaxed.
Your face feels relaxed.
Your whole body feels relaxed.
Now take your awareness to the gentle rise and fall of your belly as you breathe.
Breathe in to a steady count of four.
And out to a count of six.
That's in to a four count.
And out to a six count.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four,
Five,
Six.
Don't worry about being too precise.
You can go more quickly or slowly than my count.
The most important thing is that your exhales are longer than your inhales.
I'll leave you for a few moments to settle into this breath pattern.
In four,
Out six.
If your mind wanders,
It's okay.
Once you realise,
Gently escort your attention back to your breath and back to counting.
In for four,
Out to six.
You can let go of the control of your breath.
This next practice is the last bit of guidance from me.
After I guide you into the practice,
Relaxing music will continue to encourage deep rest.
Be aware of the gentle rise and fall of your belly as you breathe.
Letting your breath be totally natural.
It's perfect just as it is.
Please count your breath backwards from 54 towards one.
Count silently to yourself at the end of each exhale.
Belly rises and falls.
54.
Belly rises and falls.
53.
Belly rises and falls.
52.
Continue to count.
Allow yourself to relax.
Simply breathe.
If you drift off,
Allow that to happen.
If you start to think of other things,
Simply begin counting again.
Don't aim to get to one.
Just be with each breath as it happens.
The practice relaxes your body and your mind.
You can begin the practice now.
Wishing you deep,
Restorative sleep.
