Welcome to your sleepy time tea practice.
My name's Sylvie,
And today I'll be using the power of somatic practice,
Meditation,
And neuroscience to send stimulations to your brain that it is safe to rest and that you are deeply worthy of a rejuvenating sleep.
So you can listen to this while you're getting cozy in bed,
So allowing yourself to relax,
Listening to this recording either on your bedside table or through your headphones,
Whatever's most comfortable,
Choosing whatever position that you want to be sleeping in,
Whether that's your back,
Your side,
Your stomach.
And to begin,
You're going to tense all of your muscles and then release.
So on your inhale,
I want you to tense every single muscle,
Scrunching your toes,
Balling your fists,
Bringing your shoulders up to your ears,
Holding your breath.
Then exhale,
You're going to release it all,
Allowing every muscle to soften,
Your exhale to release nice and slow.
Doing that again on our inhale,
Breathing in through our nose,
We're going to tense every single muscle,
Squeeze,
Squeeze,
Squeeze for your glutes,
Your legs,
Your arms,
Your shoulders.
Exhale,
Releasing,
Lengthening your exhale,
Allowing every muscle from the top of your head to the bottoms of your feet to soften.
Last one all together,
We're going to inhale and then squeeze every muscle,
Holding our breath at the top.
Exhale,
Releasing nice and slow.
And as you're softening your muscles,
I would like you to begin to bring some awareness to the lower half of your body.
So there's nothing to do here,
There's nothing to tense or soften,
But I want you to simply be aware of the space.
So the space your feet take up in space,
The space that your calves,
Knees,
Thighs,
Glutes,
Hips,
Just having a general awareness,
Allowing your brain to do the work here of sensing how much space your lower half takes up in space.
Slowly bringing our awareness further up our body from our hips,
Making our way through our stomach along with the sides of our stomach,
All the way up our low back,
Getting into our underarms,
Our chest,
All 360 degrees of our ribs,
Noticing the space that the center of our body takes up in space.
Bringing our awareness further up,
We're gonna notice the space that our upper chest takes up in space,
All the way through to our shoulders,
Through our traps,
All the way along our arms,
So going through our triceps,
Biceps,
Making our way down to our heels,
All the way down to our elbow,
Our forearm,
Getting into the palms of our hands,
Into all the muscles in our fingers,
Between our knuckles,
Noticing the space that our upper body takes up in space,
Making our way to bring our awareness up through our neck,
All 360 degrees,
Getting into the space around our scalp that's covering our head,
Our brain,
Getting into all the small muscles in our face,
So in our forehead,
Eyebrows,
Jaw,
Cheeks,
Noticing how much space your neck and head take up in space.
Incredible work.
Now what I'd like you to do is to focus on the sensations between your inhale and exhale.
So as you slowly fill up on your inhale,
Notice how you're creating more space in your body,
So that space that you've noticed that your body takes up in space,
Noticing how it all expands a little on your inhale.
And with your exhale,
As you slowly breathe out through your nose,
Allowing your entire body to deflate and get a little heavy,
Allowing the exhale to release anything that's ready to be let go of,
Whether that's from this moment,
From today,
From your entire life,
Knowing that your body and your brain is going to allow you to release whatever is ready.
You don't have to think about it.
And at any point you wake up,
At any point throughout your night,
You can always come back to this inhale and exhale of occupying that space in your body,
Allowing yourself to release whatever's ready to let go.
And the rest of the audio is designed for your brainwaves activity to continue to slow down,
Gently leading you to a restful,
Restorative sleep.
So I'm wishing you a wonderful rest of your evening and sweet dreams.
