Hey,
I'm Cyrus.
Welcome to this progressive relaxation,
Deep sleep meditation.
Eliminate any distractions,
Shut off all the lights,
And settle into your bed,
Finding a super comfortable position with your arms by your side and your legs straight out.
But when you feel ready,
Close your eyes and notice what's there.
Take a gentle,
Deep breath and let it fall out.
Breathe even deeper now.
Fill up the whole body and let it go slowly.
Let's cool the nervous system down with one more slow,
Deep breath into the whole body and releasing it in super slow motion through the mouth.
Take a moment to make any final physical adjustments to your position and then settle into stillness and commit to it in your mind for the duration of the session to create the deepest relaxation and sleep possible.
And now with your body still and your breath flowing naturally,
Set an intention for your subconscious to receive while you sleep,
State it in the present tense,
Something like,
I receive abundance in all areas of life,
Or I am healing completely on every level,
Whatever resonates with you,
Three times in the present tense in your mind or whispering it out loud now.
And now move your attention like a spotlight through the body.
If thoughts come up,
Just let them go and stay in the rhythm and flow of your internal spotlight.
Bring your attention to the tips of your thumbs,
The tips of your index fingers,
Middle fingers,
Ring fingers,
Pinky fingers.
Move your spotlight to feel your knuckles,
The backs of your hands,
The palms of your hands,
Your wrists,
The inside of your forearms,
The outside of your forearms,
Your elbows,
Your biceps,
Your triceps,
Your shoulders,
And your shoulder blades on your upper back,
Your middle back,
Your lower back,
Your glutes,
Your hamstrings,
Your calves,
Your heels,
The arches of your feet.
Your big toes,
Second toes,
Third toes,
Fourth toes,
Fifth toes,
Sixth toes,
Sixth toes,
Your knees,
The balls of your feet,
Your big toes,
Second toes,
Third toes,
Fourth toes,
Little toes,
Getting lost in the rhythm and the internal tingling sensations as you move to the tops of your feet,
Your shins,
Knees,
Quads on the front of your thighs,
Your hips,
Your pelvic floor,
Your lower belly,
The belly button area,
Your upper belly and solar plexus area,
The center of your chest,
The right side of your chest,
The left side,
The front of your neck,
The back of your neck,
The back of your head,
The top of your head,
Your forehead,
The right side of your brain,
Sensing,
Feeling the left side of your brain,
Your whole brain,
Imagining and feeling it starting to relax as you shift the brain waves,
Calming down,
Letting go of thoughts as they arise and shifting to the right eyebrow,
The right eye and eye muscles relaxing.
The left eye and the little muscles relaxing.
The left eyebrow,
The spot between your eyebrows,
The bridge of your nose,
The right nostril and the left nostril as the air goes out,
Both nostrils as the air gently cascades and soothes the air,
The air is relaxing,
As the air gently cascades and soothes the nostrils,
The upper lip,
The lower lip,
Both lips,
The tip of your tongue,
The root of your tongue,
All the sensations within the mouth and feeling down the esophagus towards the lungs,
Feeling the lungs expanding and contracting gently and slowly as the breath comes to you as slowly as it wants to,
Slowly as it wants to,
Shifting to feel your heart and the gentle rhythm of your heartbeat.
And allowing the chest and stomach area to soften and relax any tension,
Allowing the back to melt into the support underneath you,
Allowing the pelvic floor to relax and release any tension,
Noticing any holding or clenching in the legs or feet and gently inviting them to unwind and soften.
And noticing any doingness in the arms and hands and noticing how they effortlessly begin to melt as the light of awareness is shone upon them,
Letting the neck and shoulders begin to relax and expand their musculature and energy,
Allowing the jaw to release any tension,
The tongue to gently rest on the floor of the mouth,
And any little effort in the face to release.
Feeling the next breath bring a wave of relaxation down the body,
Releasing any remaining layer or whisper of tension,
Allowing things to progressively unwind.
And softening,
Allowing things to unwind and soften.
And now taking some slow gentle deep breaths and counting backwards from 10,
Treating each inhale and exhale as one breath,
Breathing in 10,
Breathing out 10,
Breathing in 9,
Letting the breath fall out 9,
And continuing like that until you reach number one and allowing yourself to sink into a deeper and deeper relaxation with every subsequent breath.
When you feel ready,
Keep letting go of thoughts as they arise until you feel yourself drifting off into a deep deep sleep.
If this helped practice this nightly for best results,
Then feel free to share,
Follow,
Leave a like,
Comment,
Or a question,
And I hope you have a great deep sleep and day tomorrow.
