Let's begin by getting into bed.
Making sure that your room is dark and cool.
You're wearing loose clothing.
And you're as comfortable as you can possibly be.
Once you're in bed,
See if there's anything you can do to make yourself even 10% more comfortable.
Let's begin with progressive muscle relaxation.
Starting with the toes,
Curl both of the toes into the sole of the feet.
Curl them in very tight and hold it there.
For 5,
4,
3,
2,
1.
And release.
Now bend your knees.
Press your heels into the bed as if you're trying to drag the heels towards the buttocks.
But keep them still.
Engage your muscles strongly and hold for 5,
4,
3,
2,
1.
And release.
And release.
Now straighten your legs and firm your thighs so much that your heels lift off the bed.
Keep the thighs tight for 5,
4,
3,
2,
1.
And release.
Let go.
Now squeeze the buttocks.
Squeeze the buttocks tight against the bed and hold for 5,
4,
3,
2,
1.
And then release.
Let go.
And now tighten the belly.
Tighten the belly.
Squeeze it,
Holding for 5,
4,
3,
2,
1.
And then release.
Now make the hands into fists and squeeze them very tightly.
Bend the elbows.
Pull your shoulders up to your ears.
Your whole arm.
Both of your arms are squeezing and tense for 5,
4,
3,
2,
1.
And release.
Let go.
Now squeeze your eyes shut.
Make the deepest front in your face that you can pucker your lips.
See if you can tense all of the muscles in your face.
And hold just like this for 5,
4,
3,
2,
1.
And release.
Feel that your whole body is supported by the bed.
Now begin to focus your attention on your breath.
Notice the air as it moves into your body three dimensionally.
And notice the air as it moves out.
And we'll just expand the breath for a few rounds.
Inhale for 1,
2,
3,
4.
Exhale 5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Exhale 5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Exhale 5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Exhale 5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Exhale 5,
4,
3,
2,
1.
Hold your breath.
And then simply breathe in.
And breathe out naturally.
Moving into a body scan.
Focus your attention on the body parts as I name them.
Starting with the head.
Right eye.
Left eye.
Both eyes together.
The nose.
Lips.
Tongue.
Teeth.
Jaw.
The whole face.
Right ear.
Left ear.
Top of the head.
Sides of the head.
Back of the head.
The whole head.
Neck.
Right shoulder.
Left shoulder.
Both shoulders.
Right arm.
Left arm.
Both arms.
Right hand.
Left hand.
Both hands.
Right side of the back.
Left side of the back.
The whole back.
Right side of the chest and belly.
Left side of the chest and belly.
Front of the torso.
The whole torso.
Right hip.
Left hip.
The whole pelvis.
Right thigh.
Left thigh.
Both thighs.
Right shin.
Left shin.
Both shins together.
Right foot.
Left foot.
Both feet.
Both legs.
The whole lower body.
The whole upper body.
The whole body.
Your body is relaxing and your mind is calm.
Your body is relaxing and your mind is peaceful.
Feel that your whole body is relaxing and your mind is still.
