Welcome to this guided experience of autogenic relaxation.
This powerful practice will guide you into a deep state of calm and relaxation and help you fall into a deep and restful sleep.
Settle into a comfortable position,
Preferably in a position where your arms do not touch each other and your legs do not touch each other.
When you're ready,
If you haven't already,
Gently close your eyes and come into stillness.
This is your time to let go of the day past and the day ahead and let your mind settle into the present moment where you are getting ready to sink into a deep rejuvenating sleep.
Now bring your awareness to your breathing.
Inhale deeply through your nose into your belly,
Pause briefly,
Then exhale slowly through your mouth.
Again,
Deep inhale and slow,
Complete exhale.
One more deep inhale and slow exhale.
As your breathing returns to normal,
Notice your belly rising with each inhale and gently falling with each exhale.
With every out-breath,
Allow yourself to relax even deeper.
Feel your body gradually melting into the surface beneath you.
As you repeat the following words silently to yourself,
Feel every sensation.
I am completely calm and relaxed.
I am completely calm and relaxed.
I am completely calm and relaxed.
I am at peace.
And imagining heaviness flowing from your arms down into your legs,
Feet and toes.
Relax.
And repeating to yourself,
My right arm is heavy.
My left arm is heavy.
Both of my arms are heavy.
My right leg is heavy.
My left leg is heavy.
Both of my legs are heavy.
My arms and my legs are heavy.
My whole body is heavy.
I am at peace.
It feels so good to relax your muscles and just let all the tension go as you relax,
Sinking deeper and deeper into the surface beneath you.
And imagining warmth and heaviness flowing from your arms down into your legs,
Feet and toes.
And once again,
Repeating to yourself,
My right arm is warm.
My left arm is warm.
Both of my arms are warm.
My right leg is warm.
My left leg is warm.
Both of my legs are warm.
My arms and my legs are warm.
My whole body is warm.
I am at peace.
And imagining your strong heart beating calmly and easily.
And repeating to yourself,
My heartbeat is calm and steady.
My heartbeat is calm and steady.
My heartbeat is calm and steady.
I am at peace.
Moving your attention to your abdomen now.
And as you feel calmness and warmth filling your abdomen,
Repeating to yourself,
My abdomen radiates warmth.
My abdomen radiates warmth.
My abdomen radiates warmth.
I am at peace.
And now bringing your attention to your forehead.
And imagining your forehead becoming cooler and cooler and more and more comfortable.
And repeating to yourself,
My forehead is cool and comfortable.
My forehead is cool and comfortable.
My forehead is cool and comfortable.
I am at peace.
And now moving your attention back to your breathing.
And imagining waves of relaxation flowing through your body.
Feeling a sense of tranquility moving through your entire body with each in-breath and with each out-breath.
And repeating to yourself as you continue to imagine the easy rhythmic flow of your breathing.
My breath is calm and effortless.
My breath is calm and effortless.
My breath is calm and effortless.
I am at peace.
And now moving your attention to your body as a whole.
And imagining your whole body in perfect balance.
And repeating to yourself,
My body balances itself perfectly.
My body balances itself perfectly.
My body balances itself perfectly.
I am at peace.
I feel quiet,
Relaxed and comfortable.
I feel quiet,
Relaxed and comfortable.
I feel quiet,
Relaxed and comfortable.
My mind is quiet.
My mind is quiet.
My mind is quiet.
I feel an inward quietness.
I feel an inward quietness.
I feel an inward quietness.
I am at ease.
I am at ease.
My mind is serene and still.
My mind is serene and still.
My mind is serene and still.
I am at peace.
Allowing yourself to drift into a restful sleep.
