Hi,
I'm Tracy Sogratti.
Welcome to your sweet sleep meditation.
We'll begin by observing sleep hygiene.
So listen to my instructions and once I'm finished with the instructions,
You may want to pause the recording if there's anything you need to change in your room.
Make sure that the temperature is cool.
So the room shouldn't be too hot.
If you need to change the heat setting,
Do so.
Maybe removing some blankets or putting on lighter clothes to sleep.
The room should also be very dark.
So make sure that the blinds or curtains are closed and that all the lights are off.
You'll also want to prepare your mind for sleep.
If there's anything that you're thinking about,
That you're worried about,
You feel anxious you'll forget before tomorrow,
Then take the time now to write those things on a piece of paper.
And then I'm going to ask you to symbolically leave that paper outside the door of your room so that you're telling your mind that this is your sanctuary for sleep,
But you're reassured that you won't forget the things that you're worried about because they'll be waiting for you when you come out in the morning.
So go ahead and do those things now,
Pausing the recording as needed.
So we'll begin our practice by lying down in the bed.
Lie down in a comfortable position.
Allow the arms to be at the sides of the body and the head supported by a pillow.
Allow the toes to turn out naturally.
And we'll start with progressive muscle relaxation.
And we'll engage in this by contracting the muscles as I instruct and then just letting that contraction go.
Let's start with the toes.
Curl the toes tightly in towards the balls of the feet.
Curl them in tightly,
Tightly,
Tightly and hold it for five,
Four,
Three,
Two,
One.
And then just release,
Let go.
Breathe in and breathe out.
Now bend your knees just a little bit and dig your heels into the bed.
Now without moving the heels,
Squeeze them as if you're trying to drag them back towards your bum.
So the hamstrings are really engaged.
Hold it like that for five,
Four,
Three,
Two,
One and now let go.
Just let the legs straighten and feel where you are now.
Next,
Straighten your legs a lot.
Form your thighs and straighten the legs so much that your heels lift off the bed.
Hold that for five,
Four,
Three,
Two and one and then release.
Breathe into the body and breathe out.
Feel where you are now.
Moving to the buttocks.
Squeeze the buttocks tightly,
Tightly,
Tightly together and hold for five,
Four,
Three,
Two,
One and release.
Inhale and exhale.
From here,
Squeeze the shoulder blades together like you're trying to squeeze a pencil in between them towards the spine.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze.
Hold it for five,
Four,
Three,
Two,
One,
Release.
Breathe into the body and breathe out.
Now coming to the chest,
Roll the shoulders,
Both of the shoulders towards the chest and squeeze them in towards the chest as tightly as you can.
Hold that for five,
Four,
Three,
Two and one,
Release.
Breathe into your body and breathe out.
Now make fists with your hands and squeeze as tightly as you can,
Squeezing,
Squeezing,
Squeezing the hands for five,
Four,
Three,
Two,
One,
Release.
Breathe in and breathe out.
Bend the elbows and squeeze the forearms towards the upper arms.
Squeeze tightly,
Tightly,
Tightly for five,
Four,
Three,
Keep squeezing,
Two,
One,
Relax,
Let go,
Straighten the arms.
Breathe in and breathe out.
Now shrug the shoulders up towards the ears,
Shrug them up towards the ears as much as you can and squeeze for five,
Keep them up,
Four,
Three,
Two,
One,
And release,
Let go.
Breathe into the body and breathe out.
Next press the back of the head into the pillow,
So you're arching the back of the neck,
Press firmly for five,
Keep pressing four,
Three,
Two,
One,
Release,
Let go.
Breathe into the body and breathe out of the body,
The face.
Squeeze your eyes shut tightly,
Squeeze your lips together,
Squish your face in and hold it for five,
Four,
Tighter,
Three,
Two,
One,
Release.
Breathe into the body and breathe out.
Now notice how you feel as you're breathing in and breathing out.
We're going to count backwards from 10 like this,
Say silently in your mind,
Breathing in,
10,
Breathing out,
10,
Breathing in,
Nine,
Breathing out,
Nine.
Continue on your own.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Nine,
Nine,
Nine,
Nine,
Nine,
Nine,
Nine.
Now we'll begin our body scan.
Bring your awareness to the sensation in each part of the body as I name it.
Forehead,
The eyebrows,
Eyes,
Nose,
Mouth,
Nose,
Mouth,
Mouth,
Mouth,
Mouth,
Mouth,
Lips,
Cheeks,
Jaw,
Lip,
Mouth,
Mouth,
Mouth,
Mouth,
Mouth,
Mouth,
Mouth,
Mouth,
Mouth,
Lips,
Tongue,
And teeth,
Ears,
Back of the head,
Neck,
Shoulders,
Upper arms,
Forearms,
Legs,
Hands,
Upper back,
Lower back,
Chest,
Ribs,
Belly,
Hips,
Buttocks,
Thighs,
Knees,
Shins,
Ankles,
Feet.
Feel that the whole body is relaxed and your mind is calm.
Your whole body is relaxed.
Your mind is calm.
