Lie on your back with your arms to the side and your palms up.
Take a few deep breaths and come into the here and now.
You are about to go into a very deep,
Deep state of relaxation.
Begin by becoming aware of your toes and feel them enter into this relaxed state.
Now feel this wave of relaxation traveling along the soles and the heels of the feet,
Letting go,
Letting go,
Relaxed.
Become aware of your ankles and release them into this peaceful state.
Your shins and calves are drifting away,
Deeper and deeper.
Feel your knees letting go completely.
Now your upper legs relax.
Become aware of your fingers and let them go.
The palms and back of the hands release.
Feel your wrists giving way into this tranquil state,
Forearms,
Elbows and upper arms melting away deeper and deeper.
Now your arms are just like your legs in this complete state of relaxation.
Bring your awareness to the pelvis and keep on letting go until there is nothing left to let go of.
Relax the low back and abdomen,
Mid back,
Upper back,
Chest and shoulders,
Let go.
Feel your neck drifting away deeper and deeper,
Chin,
Cheeks,
Lips,
Tongue,
Nose,
Eyes,
Forehead and scalp all surrender into this peaceful state.
Use your mind to scan your body and feel if there is any area not letting go completely.
Let it know it is safe to let go now.
Become aware of your breath,
Calmly observe its natural rhythm.
Don't let your mind wander,
Keep it on the breath.
Now bring your awareness to your mind and watch your thoughts with no judgment as if you are watching a movie.
Now focus your mind on your mouth and throat.
Press the length of your tongue to the roof of your mouth and hold.
As you hold,
Increase your awareness and sensitivity of this area of your body.
Affirm that you are strengthening your throat.
Push even harder and relax.
Once again,
Press the tongue deep into the top of the mouth and hold and release.
A third time,
Pressing the tongue against the roof of the mouth as hard as you possibly can.
Hold and relax.
Now purse your lips as if to kiss.
Hold your lips tightly together and move them up and to the right.
Hold and relax.
Now move up and to the left as high and as hard as possible.
Hold and let go.
We'll continue this exercise nine more times.
Up and to the right and release.
Up and to the left,
Hold,
Relax.
Up to the right,
Relax.
Up to the left,
Hold,
Let go.
Up and to the right,
Release.
Up and to the left,
Release.
Up and to the right,
Press hard,
Release.
Up and to the left,
Release.
Up and to the right,
Release.
Up and to the left,
Release.
Up and to the right,
Hold and relax.
Up and to the left,
Hold and relax.
Last time,
Up and to the right,
As high and as hard as you can hold and relax.
Now up and to the left,
Hold,
Press and let go.
These exercises are now part of your conscious and subconscious memory.
You will find yourself repeating them throughout the day when you are driving your car,
Sitting on the toilet,
And any other time it feels appropriate to practice.
Focus your mind once again on the sound of my voice and mentally repeat the following affirmations.
I sleep all through the night with steady,
Rhythmic breathing.
I remain receptive to the messages my brain is receiving from my body and will respond by breathing appropriately all through the night.
My bed is a place of comfort,
Relaxation,
And deep sleep.
I am in complete control of my sleep patterns.
Sleeping deeply is normal for me.
I fall asleep easily and peacefully.
My sleep is relaxed,
Deep,
And refreshing.
I will use the 4,
7,
8 breathing pattern whenever I desire to enter into a deep sleep.
I wake up at the appropriate time feeling refreshed and energized and start my day grateful for a good night's sleep and cheerfully make up my bed.
Allow these affirmations to become deeply ingrained as you begin the 4,
7,
8 breathing technique that from now on is your way to relax your body and mind.
Place the tip of your tongue to the top of your mouth at the ridge just behind your teeth.
You are going to breathe in through your nose to a count of 4.
You will hold to a count of 7 and breathe out through your mouth for a count of 8.
First,
Take a full deep cleansing breath in.
Hold and relax as you breathe out completely.
Now with the tongue at that ridge at the top of your mouth,
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Out 2,
3,
4,
5,
6,
7,
8.
Let go and enter into a very deep,
Refreshing sleep.
