Hi,
It's Linz here.
Today I'm going to take you on a journey into deep relaxation to help you drift off to sleep.
Sleep is super important,
As important as regular exercise and a balanced diet.
A good night's sleep can boost the immune system,
Improve mental and physical wellbeing and with a few weeks nightly practice,
This can be a real game changer in your sleeping habits.
So let's get to it.
All you need to do is snuggle down and trust that everything you need for a good night's sleep is within.
Making any physical adjustments you need to make to get yourself comfortable.
It could be stretching,
It could be small movements.
Move the body,
Settle in.
Close the eyes and begin to take a few deep cleansing breaths.
Breathing through the nose,
Exhaling through the mouth.
Now as you inhale,
Inhale to the count of four and exhale to the count of six.
Repeating this a few times to help the nervous system relax.
The body.
The covers or the duvet over the body and the temperature of the air touching the skin.
Real sense of being present,
Being here,
Being safe,
Being comfortable.
Beginning to bring tension into the body.
As you inhale,
Tense every muscle in the body including the muscles of the face.
Tense,
Tense,
Tense.
Retain the breath at the top of the inhale.
Tense the body,
Tense the body.
And as you exhale,
Soften,
Release,
Relax,
Let everything go.
On your next inhale,
Bring back the tension.
Tensing everything,
The fists,
The feet,
The legs,
The torso,
The arms,
The face.
Tense,
Tense,
Tense.
Retain the breath,
Tense.
A deep exhale,
Let go,
Release,
Relax every muscle in the body.
Repeating this one more time.
Catch the wave of the inhale,
Bring tension through the whole of the body.
As tense as you can make it this time,
Tense,
Tense,
Tense.
Exhale,
Relax,
Release,
Let everything go.
Allow the bed to support you.
Be aware of the face,
Relaxing the whole of the face.
Softening through the back of the head,
The top of the head,
The forehead,
The eyebrows,
The space in between the eyebrows,
Around the temples.
Relaxing the eyes,
Allowing the eyes to fall deep into the sockets as the eyelids soften.
Softening through the cheeks,
The muscles around the jaw,
The tongue and the lips.
The whole of the face and the whole of the head feels heavy and relaxed.
Softening through the throat and the back of the neck,
Relaxing the shoulders and feeling the space in between the ears and the shoulders.
Drawing this flow of relaxation through the right arm,
From the top of the arm,
The elbow,
The lower arm,
The wrist,
The back of the hand,
The palm of the hand and all of the fingers.
Allow the arm to be heavy and relaxed.
Softening and relaxing the left arm,
The top of the arm,
The elbow,
The lower arm,
The wrist,
The back of the hand,
The palm of the hand and all of the fingers.
The left arm is heavy and relaxed.
Both arms are heavy and relaxed.
Draw in a deep breath with awareness on the chest and the belly and as you exhale,
Soften the chest and the belly.
Repeating this a few times.
Breathing in and as you exhale,
Relaxing the chest and the belly.
Float the awareness gently down to the pelvis,
The front of the pelvis,
The back of the pelvis,
The sides and allow the pelvis to completely relax.
Relax the whole of the right leg,
The upper leg,
The knee,
The lower leg,
The ankle,
The top of the foot,
The sole of the foot and all of the toes.
The whole of the right leg is heavy and relaxed.
Bringing awareness to the left leg,
The top of the leg,
The knee,
The lower leg,
The ankle,
The top of the foot,
The sole of the foot and all of the toes.
The whole of the leg is heavy and relaxed.
Both legs are heavy and relaxed.
Softening and relaxing the whole of the body.
Become aware of the brain and get a sense of softening the brain.
Very slowly start to rock the head from side to side,
Feeling the weight of the brain against the skull and the back of the head against the pillow.
Go as slow as you can.
Bringing the whole of the body and the whole of the mind into stillness.
It's time to rest.
It's time to sleep.
Going deeper and deeper into rest and relaxation.
Softening,
Relaxing,
Releasing,
Letting go.
Deep,
Restful,
Peaceful,
Blissful sleep.
Good night.
