Welcome to your guided relaxation.
I suggest that you lie down and get comfortable.
Perhaps prepare to drift off to sleep after listening to this.
Know that there's nothing that you have to do right now other than listen to my voice,
Guiding you on a peaceful journey into rest and relaxation.
Whatever happened before this moment no longer matters.
You are present in this very moment,
Taking it one breath at a time,
With each exhale softening your body even more into the surface below you,
Knowing that you are held and safe,
Feeling the gravity holding you to the earth,
Feeling yourself becoming heavier and heavier and heavier as you sink into this comfortable and supported position.
Your body is ready to rest,
And your mind is ready to rest.
So just allow yourself to fall into that peaceful state with ease,
Allowing any external sounds or awareness to drift away like the clouds in the sky,
Just observing any thoughts that come into mind and then letting them go,
Just like letting a balloon fly away,
Noticing the space just outside of your body,
The air and perhaps your clothing or blankets,
Knowing that you are safe and sound exactly where you are.
You are held by the earth below you and nourished by the air and love all around you.
There's nothing you need right now.
It is all provided to you with ease and grace.
Bring your awareness to your heart,
Your beautiful heart beating away in your chest.
Continue to soften and relax as you feel your heart beating in your chest.
It is telling you that you are safe,
You are loved,
And it is time to relax.
Your heart will continue beating as you drift into a deeper state of peace and relaxation.
Bring your awareness to your breath,
Moving the air in and out of your body so gently and softly.
Your breath will continue to nourish your mind and body as you sink deeper into relaxation and drift off to sleep.
Bring your awareness to your eyes,
Gently resting behind your eyelids,
Just allowing your eyes to soften and relax even further,
Closing out and clearing the images of the day.
You're creating a blank slate.
Bring your awareness down to your toes and the bottoms of your feet,
Just giving your toes the slightest wiggle and then letting them fully relax.
Let your feet surrender and sink into deeper relaxation.
Up into your calves and shins,
Just giving them a little wiggle,
A little flex,
And then fully let them relax.
Just let your lower legs become heavy and sink into the surface below you.
Up into your knees and thighs,
Just giving your thighs a little flex,
A little wiggle,
And then just letting your thighs relax,
Your whole legs relaxed into the surface below you.
Up into your glutes,
Your pelvis,
Your lower abdomen,
Bringing your awareness to the center of your body,
Just fully letting it go,
Letting your pelvis,
Glutes,
Lower abdomen,
Just relax,
Surrender.
Up into your chest and shoulders,
Just letting it melt and relax,
Sinking further and further into a peaceful state in your body with no tension.
Down your arms now towards your elbows,
Just letting your biceps,
Triceps,
And all the muscles down your arms just relax.
They work so hard for you during the day,
Just relaxing your arms.
Now down into your hands and your fingertips,
Give your fingertips the slightest wiggle and just fully relax them,
Just letting them melt.
Up into your neck and jaw,
Just letting your jaw hang,
Relax your neck,
Unclench your jaw.
Up into your face muscles,
Just letting your face muscles relax.
There's no facial expression you have to make right now,
There's no effort,
Just let it be.
You're fully relaxed from the tips of your toes all the way up to the top of your head.
Your heart is beating,
Your breath is breathing,
You are safe,
Surrendered,
Supported,
And loved,
And ready to drift off into a deep sleep.
