Sleep Through Body Relaxation

Join Tanya for a journey to full body relaxation to prepare you for deep and restful sleep. For those of us in recovery, sleep can allude us. This meditation is designed to slow down your mental activity and give the body time to relax before sleep.

Transcript

Hello,

And welcome.

My name is Tanya,

And this is a sleep through body relaxation meditation.

Please make sure that you are in a very comfortable position.

And once you get there,

You can close the eyes if that's comfortable.

If you prefer not to close the eyes,

You can keep them open,

Just gazing softly down.

And just beginning now to notice the breath.

Just noticing how you're breathing right now,

And not do anything to force the breath or change the breath.

Just observing it,

Just feeling it,

The way it's going in and out of the body in whatever way that you're breathing right now,

Even noticing that melodic pattern,

That rhythm to the breath.

Rest is now your only priority.

You may move in and out of consciousness during this meditation,

And that's okay.

The subconscious mind is always listening.

And try your best to not judge any sensations in the body,

Just feel them and then let them be just as they are.

You are a loving witness to your body.

So begin to focus on your right hand and palm.

And then allowing the right hand and the palm to release and relax.

Begin now to notice each finger on the right hand,

Beginning with the pointer finger,

Middle,

Ring,

Pinky,

And thumb,

And allowing each finger on the right hand to relax and release.

And then moving your awareness to the right wrist,

And allowing the right wrist to relax and release.

And then moving the awareness to your right forearm,

And then allowing the right forearm to relax and release.

And then moving the awareness to your right elbow,

And then allowing the right elbow to relax and release.

And then bringing your focus to the upper part of the right arm,

And then allowing the upper parts of the right arm to relax and release.

And then moving the awareness to all the parts of the right shoulder,

Allowing all the parts of the right shoulder to relax and release.

And then moving the awareness down the right side of the torso,

And allowing the right side of the torso to relax and release.

And then moving the awareness to your right hip,

Allowing all the parts of the right hip to relax and release.

And then bringing your focus to the upper parts of the right leg,

Allowing all the parts of the upper leg to relax and release.

And then moving the awareness to your right knee,

Allowing all the parts of the right knee to relax and release.

And then moving your awareness to the lower parts of the right leg,

And then allowing all the parts of the lower right leg to relax and release.

And then moving the awareness to the right ankle,

And then allowing all the parts of the right ankle to relax and release.

And then moving the awareness to the right foot,

And allowing the right foot to relax and release.

And then moving to the toes of the right foot,

Allowing each toe of the right foot to relax and release.

Bring your focus now to your left hand and palm,

Allowing the left hand and palm to relax and release.

And bringing the awareness now to each finger on the left hand,

Starting with the pointer finger,

Then the ring,

The middle,

Pinky,

And thumb,

Allowing each finger on the left hand to relax and release.

And then bringing the awareness to the left wrist,

And then allowing the left wrist to relax and release.

And then moving your awareness to the left forearm,

And then allowing the left forearm to relax and release.

And then moving the awareness to the left elbow,

Allowing the left elbow to relax and release.

And moving your focus to all the upper parts of the left arm,

Allowing the upper parts of the left arm to relax and release.

And then moving the awareness to all the parts in the left shoulder,

Allowing all the parts of the left shoulder to relax and release.

And then moving your awareness down the left side of the torso,

Allowing the left side of the torso to relax and release.

And then bringing your awareness to all the parts of the left hip,

Allowing all the parts in the left hip to relax and release.

And then bringing your focus to all the upper parts of the left leg.

Allowing the upper parts of the left leg to relax and release.

And then bringing your awareness to the left knee,

Allowing everything in the left knee to relax and release.

And then moving your awareness to the lower parts of the left leg.

Allowing the lower parts of the left leg to relax and release.

And then moving the awareness to the left ankle,

Allowing the left ankle to relax and release.

And then moving the awareness to the left foot.

Allowing the left foot to relax and release.

And then bringing the awareness to the left toes of the left foot.

Allowing the toes of the left foot to relax and release.

And then moving the focus up to the neck.

Bringing your awareness to the front of the neck,

Sides of the neck,

And the back of the neck.

Allowing the neck to relax and release.

And then moving the awareness to the mouth and the tongue.

Allowing the mouth and the tongue to relax and release.

And then moving the awareness to the nose.

Allowing the nose to relax and release.

And then bringing the awareness to the right eye.

And then to the left eye.

And allowing both eyes to relax and release simultaneously.

And then moving your awareness to the right ear.

And then to the left ear.

Allowing any sounds that you hear to feel like little tiny waves of relaxation going into your ears.

Allow both ears to relax and release simultaneously.

Then bringing your focus to the face,

The forehead,

And the jaw.

Allow the face,

Forehead,

And jaw to relax and release simultaneously.

And then bring your awareness to the entire head and the brain.

Allow the entire head and brain to relax and release.

Allowing creativity to be fully accessible.

Feel the entire right side of the body.

Allow the entire right side of the body to relax and release.

Feel the left side of the body.

Allow the entire left side of the body to relax and release.

Bring your awareness to the entire front part of the body.

Allowing the entire front side of the body to relax and release.

And bring your awareness now to all the vital organs of the body.

The heart,

The lungs,

The esophagus and stomach,

Small and large intestine,

The liver,

Pancreas,

The spleen,

The kidneys,

The reproductive organs.

Allowing each of the vital organs to relax and release.

And bringing your awareness to the back side of the body.

Feeling all the places where the back side of the body comes in contact with something solid in your physical space.

And allowing the entire back side of the body to relax and release.

Feel the entire body relaxed.

Every single part of your body is so relaxed right now.

Allow yourself to enjoy this feeling.

Allowing yourself to just be.

Allowing your body to adjust as it sees fit.

Allowing your body to have complete freedom from thought.

Your body is in control now.

To heal what needs to be healed.

To activate what needs to be activated.

To rest what needs to rest.

It will do exactly as it needs right now.

Without your conscious effort or even your suggestion.

This is the natural state of your body.

When we allow the mind to step away from it.

When the mind is out of the way,

The body can charge in miraculous ways.

Sleeping fully allows our mind to let go of the body so it can regenerate.

So now allow the body to do what it does best.

Rest.

And sleep.