Hey,
I'm Cyrus.
Welcome to this track that'll help you fall asleep in five minutes.
Make sure your room is set up for sleep.
And then when you feel ready,
Lie down and close your eyes.
Take a deep settling breath in through your nose and blow it out gently through the mouth.
Let's take one more like that really deep filling up the whole body with the breath and releasing effortlessly through the mouth.
Bring your attention to your nostrils.
Feel the cool air as it goes in.
And the warm air as it goes out of the nostrils.
And now start to move your attention through your body in a rhythm with your spotlight of attention.
When thoughts come up,
Just drop them and aim to stay in the rhythm.
If you slip out of the rhythm,
Just get right back into it.
Starting off at the tongue,
Moving to the lips,
The front of your neck,
The right side of your chest,
Left side of your chest,
Your upper belly,
Middle belly,
Lower belly,
Pelvic floor,
Right hip,
Right upper leg,
Right lower leg,
Right foot,
Right toes,
Left toes,
Left foot,
Left lower leg,
Left upper leg,
Left hip,
Lower back,
Middle back,
Upper back,
Back of your neck,
Back of your head,
Top of your head,
Forehead,
Eyebrows,
Temples,
Cheekbones,
Ears,
Jaw,
The whole front of your body up and down,
The whole back of your body,
The whole right side of your body,
The whole left side of your body,
All the energy on the inside of your body,
Feeling all the subtle vibrations and tingling sensations of the cells on the inside of your entire body,
The outside of your body,
Feeling the entire surface of the skin,
With your eyes still closed,
Starting to feel and sense the room around you,
Feeling past the room,
Out into space,
In every direction,
Feeling yourself directly connected and held by this vast,
Loving field of energy,
All within and around you,
Taking a gentle,
Deep breath and releasing it,
Feeling the waves of energy moving out into the space,
Relaxing you more deeply,
Connecting you with everything as you're held in this comforting cocoon of total relaxation,
Feeling yourself beginning to effortlessly drift to sleep,
If that's where you wish to go now.
