Hey there my friend,
Welcome to sleep escape and to this guided talk down and body scan.
I recommend that you begin this practice only once you're already in a comfortable position and fully prepared to fall asleep,
Having set any alarms or sleep timers,
Having put away any electronic devices and turned out the lights.
And if you'd like to press pause and rejoin after you've done that,
Then feel free to do so.
If you haven't already,
Gently,
Softly and slowly begin to flutter your eyes closed as though the weight of your eyelids is slowly taking over and you can no longer resist the desire to rest.
And once your eyes are closed all the way,
Feel the muscles of your eyes relax and just enjoy this first moment of complete freedom and peace.
There's nothing left to do today,
Nothing left to say.
This time is for you and you alone.
You've earned it and you deserve to relax and rest.
So allow that sense of softness and ease behind your eyes to spread to your forehead,
Your cheeks,
The crown of your head,
Your jaw,
Just allowing your entire head to soften down and relax completely.
It's as though there's a light switch,
Which turns each part of your body on and off.
And you've just flipped that switch for every muscle in your head all the way off.
That's right.
And then you can guide that wave of relaxation down from your head into your neck and your shoulders,
Feeling that softness arrive,
All of the tension easing its way out.
And from there,
Sending that wave of relaxation down your left arm,
First passing through your upper arm,
Across your elbow and into your forearm,
Over your wrist,
Through your palm and then to each and every corner of your fingertips.
And as that sense of relaxation completely fills your left arm,
You can imagine turning the switch off and feeling it soften completely.
And now you can do the same thing in your right arm,
Leading that wave of softness and relaxation all the way down from your right shoulder to your right upper arm,
The elbow the forearm,
Through the wrist,
Into the palm and each of your fingertips,
Turning the switch off there in your right arm as well.
And with both of your arms now completely relaxed,
You can send that wave of relaxation further down your chest into your torso,
Relaxing each and every muscle of your back and your abdominals,
That sense of softness penetrating every cell of your body,
Spreading further and further until your entire upper body is completely at ease,
Softening down deeper and deeper.
And next,
Turning to the legs and sending that wave of relaxation down the left leg,
Through your left thigh,
Across the knee,
Down through the shin and calf,
Through the ankle,
Across the foot,
And into every last corner of your toes.
And once that wave of relaxation has spread through your whole left leg,
You can take that final step and flip the switch to turn it off completely,
Feeling it relax even more all the way down.
And then moving over to the right leg,
Leading that relaxation through this last portion of your body,
Passing through the thigh,
Around the knee,
Through the shin and the calf,
Across the ankle,
And into the foot,
All the way to the tip of each toe,
Feeling that sense of softness arrive as you flip that switch to turn it all the way off for the night.
And lastly,
Zooming out on your whole body,
Envisioning yourself resting there,
Completely at ease,
Completely relaxed,
Completely at peace.
And as you envision yourself resting there,
Making your way into sleep on your own time and in your own way,
You can imagine flipping that one final switch for your entire being,
That when turned off,
Allows you to sink deeper and deeper into a peaceful sleep.
Lasting all night long,
And leading you to wake up in the morning,
Feeling completely refreshed and rejuvenated.
Sweet dreams,
My friend.
Good night.
