Make sure you're settled.
Into a really comfortable position.
Keeping your eyes open for just a moment.
While you take the time.
To make any adjustments you need.
To get as comfortable as you can.
Even if it's just 1% more comfortable.
Make that adjustment.
Because that might be the difference in how you sleep tonight.
And you deserve a good night's rest.
And once you've found that most comfortable position,
Begin to feel the weight of your eyelids.
Just growing heavier.
Breath by breath.
You can rest your attention there.
On the wall or the ceiling across from you.
And just relax the muscles of your eyes.
Maybe they begin to flicker and flutter.
Under that growing weight.
Until eventually.
.
.
You can no longer resist.
And you allow your eyes to close down.
All the way.
And now.
Three slow and deep breaths.
Just follow me.
Inhale.
Hole.
And exhale.
Just let the air fall back out.
There's no need to force anything here.
Again,
Inhale.
Deep down into your diaphragm.
Hull.
And exhale,
Release.
Last one,
Inhale.
Your deepest breath yet today.
Hold the top.
And then exhale.
Release.
Just let all that air go.
And then you can let your breath.
Fall back into its own natural rhythm.
And depth.
Whatever feels easy.
And effortless.
Just beginning to let go of the day.
Creating some space and some separation.
And transitioning into this time.
For sleep.
Let's turn to our progressive muscle relaxation.
And to do this.
I'll guide you through squeezing,
And then releasing.
Certain parts of your body.
And so you can just follow along with me.
Will start.
With the muscles of your face.
Inhaling.
And squeezing in towards your nose.
Scrunching up all of those muscles.
And then on your next exhale.
Release.
And let those muscles soften.
All the way.
Completely down.
Perfect.
Now inhale.
And press your tongue to the roof of your mouth.
And when you exhale.
Release your tongue.
All the way down.
Feeling everything relax.
Now.
The shoulders.
Squeezing them up towards your ears.
And then on your next exhale.
Releasing them.
Even deeper and deeper down.
Feeling all of that tension.
Just melt.
And soften away.
Moving now.
To your arms and hands.
Tensing and squeezing those muscles.
Balling your hands up into a fist.
And then on your next exhale.
Just releasing.
And relaxing all the way.
Shifting.
To the abdomen.
And the torso.
Inhale.
And then tense up the muscles of your abs and your back.
And as you exhale.
Release that tension.
And let everything melt.
And soften down.
The glutes and the buttocks.
Squeezing and tensing those muscles on the inhale.
Holding for just a second.
Before you release and exhale.
And allow them to relax completely.
Next.
The thighs.
Again,
Inhaling.
And squeezing those muscles.
Exhaling.
And releasing.
And now moving to your calves.
Tensing those muscles on the inhale.
And then exhaling.
Relaxing.
And letting go completely.
And lastly,
Your feet.
Tensing those muscles up.
Curling your toes under.
And then exhale.
Release.
And soften.
Will do that same thing one last time.
But for the whole body.
So inhale.
Tense up your face,
Squeeze your shoulders and your arms and your hands.
Tense your torso and your legs.
Hole.
And then exhale.
Release.
Softening down.
And even deeper down.
Letting go of all tension.
And melting.
Into the bed.
Now.
Just notice how your body feels.
After going through that process.
Of Tenzing.
And releasing.
Noticing the breath.
Each one.
Carrying you just 1% closer.
To sleep.
Such that you'll be deeply at rest.
Before you even know it.
And on that note.
.
.
Let's begin with our body scan.
In which you'll just rest your attention.
On each part of the body as I call it out.
Not trying to change or do anything.
Just noticing all of the sensations you can.
In that particular area.
Bring your attention.
To the crown of your head.
Just noticing anything you can sense and feel there.
And now shift your attention.
To the back of your head.
To the right ear.
And the left ear.
To the forehead.
The right eye.
And the left eye.
The right cheek.
And the left cheek.
The nose.
Feeling the air.
Moving past.
With each breath.
The upper lip.
The lower lip.
The tongue.
The Chen.
The jaw.
The front of your neck.
The back of your neck.
And then just take a moment.
To rest your attention.
On your entire head.
From the neck up.
Not trying to do or change anything.
Just being a witness.
To the sensations of that area.
Now we'll turn.
Towards the right arm.
Starting in the right shoulder.
And that space between the neck.
And the point of the shoulder.
And then shifting to the point of the shoulder.
Where the deltoid muscle lives.
The front of the right shoulder.
In the back of the right shoulder.
The right upper arm.
Hooray Bicep.
Right tricep.
The tip of the right elbow.
The inside crease of the right elbow.
The top of the right forearm.
The outer side of the right forearm.
The bottom of the right forearm.
And the inner side of the right forearm.
The underside of the right wrist.
And the top side of the right wrist.
The top of the right hand.
And the palm of the right hand.
Moving into the right pinky.
Or little finger.
The right ring finger.
The right middle finger.
The right pointer finger.
And the right thumb.
And now taking a moment.
Just to notice the entire right arm.
All the way from the shoulder.
Down to the tips of your fingers.
Just being a witness to whatever you sense there.
Shifting over to the left side.
To do that same thing.
Starting at the left shoulder.
In that space between the net.
And the point of the shoulder.
Than moving.
To the point of the left shoulder.
To the front of the left shoulder.
The back of the left shoulder.
The left upper arm.
The left bicep.
And the left tricep.
The tip of the left elbow.
The inside crease of the left elbow.
The top side of the left forearm.
The outer side.
Of the left forearm.
The bottom of the left forearm.
And the inner side of the left forearm.
The underside of the left wrist.
And the top side.
Of the left wrist.
Moving to the top of the left hand.
The palm of the left hand.
And over to the left pinky.
Or little finger.
The left ring finger.
The left middle finger.
The Left Pointer Finger and the left thumb.
Taking a moment now.
To notice your entire left arm.
From the shoulder.
All the way down.
To the tips of the fingers.
And now shifting the attention.
To the chest.
The right chess.
Where the pectoral muscle lives.
The sternum.
Right in the middle of the chest.
And the left side of the chest.
Where that left side pectoral muscle lives.
The left side ribs.
And the right side ribs.
The upper abdomen.
Feeling the diaphragm there.
Moving ever so gently.
With the breath.
Shifting to the middle abdomen.
And the lower abdomen.
Moving to the upper back.
At space just above and between the shoulders.
Shifting to the right shoulder blade.
The left shoulder blade.
And that space between the shoulder blades.
Moving down.
To the middle back.
And even further down to the lower back.
And then shifting.
And noticing the entire length of the spine.
Now just take a moment.
To expand.
And notice the sensations across your entire torso.
From the waste.
Up to the shoulders.
Shifting now.
To the right leg.
Starting with the front.
Of the right hip.
The outer side of the right hip.
And the backside of the right hip.
Or the buttocks.
The inside of the right hip.
Moving down.
To the front side.
Of the upper right thigh.
Further down.
To the front side of the middle thigh.
And even further down.
To the front side of the lower thigh.
Shifting to the outer side.
Of the upper thigh.
The outer side of the middle thigh.
And the outer side.
Of the lower thigh.
Moving to the backside.
Of the upper thigh.
The back of the middle thigh.
And the back of the lower thigh.
Shifting.
To the inner side of the upper thigh.
The inner side of the middle thigh.
And the inner side of the lower thigh.
Moving further down.
To the front of the knee.
The outer side of the knee.
The backside of the knee.
And the inner side.
Of the knee.
As we move to the front side.
Of the right shin.
There in your lower leg.
The outer side.
Of the right lower leg.
The back side of the lower leg.
Where the calf lives.
And the inner side.
Of the lower leg.
Moving further down.
To the right ankle.
That front side.
Of the right ankle.
The outer side of the ankle.
The backside of the ankle.
And the inner side.
Of the ankle.
Moving further down.
To the right heel.
The bottom of the right foot.
The top side of the right foot.
Moving all the way down into the toes.
Starting with the right big toe.
The right second toe.
The right third toe.
The right fourth toe.
And the right little toe.
Taking a moment now.
To zoom back out.
And notice the sensations in your entire right leg.
And now we'll shift to the left leg.
Starting at the front of the left hip.
The outer side of the left hip.
The backside of the left hip.
And the inner side of the left hip.
Moving to the front side.
Of the upper left thigh.
The front side of the middle thigh.
And the front side of the lower thigh.
Shifting to the outer side.
Of the upper left thigh.
The outer side.
Of the middle thigh.
And the outer side.
Of the lower thigh.
Moving to the backside.
Of the upper left thigh.
The backside.
Of the middle thigh.
The back of the lower thigh.
Shifting to the inner side.
Of the upper left thigh.
The inside of the middle thigh.
And down.
To the inside of the lower thigh.
Moving even farther down.
To the front of the left knee.
The outer side of the left knee.
The backside of the left knee.
And the inner side.
Of the left knee.
Continuing on down.
To the lower leg.
And the front side of the shin.
The outer side of the lower leg.
The backside of the lower leg.
With the calf muscle.
And the inner side.
Of the lower leg.
Moving even further down.
To the left ankle.
Starting on the front side.
Moving to the outside of the left ankle.
The backside.
Of the ankle.
And the inner side of the ankle.
Continuing further down.
To the left heel.
The bottom of the left foot.
And the top of the left foot.
Moving into the toes.
Starting with the left big toe.
And the left second toe.
The left third toe.
The left fourth toe.
In the left little toe.
Taking a moment.
To zoom back out.
And noticing any sensations.
Across your entire left leg.
And now.
Zoom even further out.
Noticing your whole body.
Allowing it to relax deeper.
And deeper.
Envisioning yourself from above.
As though you can float out of your body.
Looking down on yourself.
As you rest there in bed.
See how you are supremely relaxed and still.
Each moment.
Moving closer and closer to sleep.
In your own way.
And on your own time.
Now if you're still conscious of my voice.
.
.
Has perfectly fine.
We all follow our own unique path to sleep.
So there's no need to be frustrated or upset about it.
Because your body knows how to sleep.
And it will fall asleep.
Exactly when it's ready.
So for now.
.
.
Just follow the sound of my voice.
Allow yourself to relax deeper.
And deeper.
And even deeper still.
Take a nice,
Slow breath in.
And then exhale.
Just let the air fall back out.
And now.
Bring your attention.
To the crown of your head.
Just noticing anything you can sense and feel there.
And now shift your attention.
To the back of your head.
To the right ear.
And the left ear.
To the forehead.
The right eye.
And the left eye.
The right cheek.
And the left cheek.
The nose.
Feeling the air.
Moving past.
With each breath.
The upper lip.
The lower lip.
The tongue.
The chin.
The jaw.
The front of your neck.
The back of your neck.
And then just take a moment.
To rest your attention.
On your entire head.
From the neck up.
Not trying to do or change anything.
Just being a witness.
To the sensations of that area.
Now we'll turn.
Towards the right arm.
Starting in the right shoulder.
And that space between the neck.
And the point of the shoulder.
And then shifting to the point of the shoulder.
Where the deltoid muscle lives.
The front of the right shoulder.
And the back.
Of the right shoulder.
The right upper arm.
Hooray Bicep.
Right tricep.
The tip of the right elbow.
The inside crease of the right elbow.
The top of the right forearm.
The outer side of the right forearm.
The bottom of the right forearm.
And the inner side of the right forearm.
The underside of the right wrist.
And the top side of the right wrist.
The top of the right hand.
And the palm of the right hand.
Moving into the right pinky.
Or Littlefinger.
The right ring finger.
The right middle finger.
The right pointer finger.
And the right thumb.
And now taking a moment.
Just to notice the entire right arm.
All the way from the shoulder.
Down to the tips of your fingers.
Just being a witness to whatever you sense there.
Shifting over to the left side.
To do that same thing.
Starting at the left shoulder.
In that space between the neck.
And the point of the shoulder.
Than moving.
To the point of the left shoulder.
To the front of the left shoulder.
The back of the left shoulder.
The left upper arm.
The left bicep.
And the left tricep.
The tip of the left elbow.
The inside crease of the left elbow.
The top side of the left forearm.
The outer side.
Of the left forearm.
The bottom of the left forearm.
And the inner side of the left forearm.
The underside of the left wrist.
And the top side.
Of the left wrist.
Moving to the top of the left hand.
The palm of the left hand.
And over to the left pinky.
Or little finger.
The left ring finger.
The left middle finger.
The left pointer finger.
And the left thumb.
Taking a moment now.
To notice your entire left arm.
From the shoulder.
All the way down.
To the tips of the fingers.
And now shifting the attention.
To the chest.
The right chess.
Where the pectoral muscle lives.
The sternum.
Right in the middle of the chest.
And the left side of the chest.
Where that left side pectoral muscle lives.
The left side ribs.
And the right side ribs.
The upper abdomen.
Feeling the diaphragm there.
Moving ever so gently.
With the breath.
Shifting to the middle abdomen.
And the lower abdomen.
Moving to the upper back.
At space just above and between the shoulders.
Shifting to the right shoulder blade.
The left shoulder blade.
And that space.
Between the shoulder blades.
Moving down.
To the middle back.
And even further down to the lower back.
And then shifting.
And noticing the entire length of the spine.
Now just take a moment.
To expand.
And notice the sensations across your entire torso.
From the waste.
Up to the shoulders.
Shifting now.
To the right leg.
Starting with the front.
Of the right hip.
The outer side of the right hip.
And the backside of the right hip.
Or the buttocks.
The inside of the right hip.
Moving down.
To the front side.
Of the upper right thigh.
Further down.
To the front side of the middle thigh.
And even further down.
To the front side of the lower thigh.
Shifting to the outer side of the upper thigh.
The outer side of the middle thigh.
And the outer side.
Of the lower thigh.
Moving to the backside.
Of the upper thigh.
The back of the middle thigh.
And the back of the lower thigh.
Shifting.
To the inner side of the upper thigh.
The inner side of the middle thigh.
And the inner side of the lower thigh.
Moving further down.
To the front of the knee.
The outer side of the knee.
The backside of the knee.
And the inner side.
Of the knee.
As we move to the front side.
Of the right shin.
There in your lower leg.
The outer side.
Of the right lower leg.
The backside of the lower leg.
Where the calf lives.
And the inner side.
Of the lower leg.
Moving further down.
To the right ankle.
That front side.
Of the right ankle.
The outer side of the ankle.
The backside of the ankle.
And the inner side.
Of the ankle.
Moving further down.
To the right heel.
The bottom of the right foot.
Top side of the right foot.
Moving all the way down into the toes.
Starting with the right big toe.
The right second toe.
The right third toe.
The right fourth toe.
And the right little toe.
Taking a moment now.
To zoom back out.
And notice the sensations in your entire right leg.
And now we'll shift to the left leg.
Starting at the front of the left hip.
The outer side of the left hip.
The backside of the left hip.
And the inner side of the left hip.
Moving to the front side.
Of the upper left thigh.
The front side of the middle thigh.
And the front side of the lower thigh.
Shifting to the outer side.
Of the upper left thigh.
The outer side.
Of the middle thigh.
And the outer side of the lower thigh.
Moving to the backside.
Of the upper left thigh.
The backside.
Of the middle thigh.
The back of the lower thigh.
Shifting to the inner side.
Of the upper left thigh.
The inside of the middle thigh.
And down.
To the inside of the lower thigh.
Moving even farther down.
To the front of the left knee.
The outer side of the left knee.
The backside of the left knee.
And the inner side.
Of the left knee.
Continuing on down.
To the lower leg.
And the front side of the shin.
The outer side of the lower leg.
The backside of the lower leg.
With the calf muscle.
And the inner side.
Of the lower leg.
Moving even further down.
To the left ankle.
Starting on the front side.
Moving to the outside of the left ankle.
The backside.
Of the ankle.
And the inner side of the ankle.
Continuing further down.
To the left heel.
The bottom of the left foot.
And the top of the left foot.
Moving into the toes.
Starting with the left big toe.
And the left second toe.
The left third toe.
The left fourth toe.
In the left little toe.
Taking a moment.
To zoom back out.
And noticing any sensations.
Across your entire left leg.
And now.
Zoom even further out.
Noticing your whole body.
Allowing it to relax deeper.
And deeper.
Envisioning yourself from above.
As though you can float out of your body.
Looking down on yourself.
As you rest there in bed.
See how you are supremely relaxed and still.
Each moment.
Moving closer and closer to sleep.
In your own way.
And on your own time.
Now if you're still conscious of my voice.
.
.
Has perfectly fine.
We all follow our own unique path to sleep.
So there's no need to be frustrated.
Were upset about it.
Because your body knows how to sleep.
And it will fall asleep.
Exactly when it's ready.
So for now.
.
.
Just follow the sound of my voice.
Allow yourself to relax deeper.
And deeper.
And even deeper still.
Take a nice,
Slow breath in.
And then exhale.
Just let the air fall back out.
And now.
Bring your attention.
To the crown of your head.
Just noticing.
Anything you can sense and feel there.
And now shift your attention.
To the back of your head.
To the right ear.
And the left ear.
To the forehead.
The right eye.
And the left eye.
The right cheek.
And the left cheek.
The nose.
Feeling the air.
Moving past.
With each breath.
The upper lip.
The lower lip.
The tongue.
The Chen.
The jaw.
The front of your neck.
The back of your neck.
And then just take a moment.
To rest your attention.
On your entire head.
From the neck up.
Not trying to do or change anything.
Just being a witness.
To the sensations of that area.
Now we'll turn.
Towards the right arm.
Starting in the right shoulder.
And that space between the neck.
And the point of the shoulder.
And then shifting to the point of the shoulder.
Where the deltoid muscle lives.
The front.
Of the right shoulder.
And the back of the right shoulder.
The right upper arm.
Hooray Bicep.
Right tricep.
The tip of the right elbow.
The inside crease of the right elbow.
The top of the right forearm.
The outer side of the right forearm.
The bottom of the right forearm.
And the inner side of the right forearm.
The underside of the right wrist.
And the top side of the right wrist.
The top of the right hand.
And the palm of the right hand.
Moving into the right pinky.
Or little finger.
The right ring finger.
The right middle finger.
The right pointer finger.
And the right thumb.
And now taking a moment.
Just to notice the entire right arm.
All the way from the shoulder down to the tips of your fingers.
Just being a witness to whatever you sense there.
Shifting over to the left side.
To do that same thing.
Starting at the left shoulder.
In that space between the net.
And the point of the shoulder.
Than moving.
To the point of the left shoulder.
To the front of the left shoulder.
The back of the left shoulder.
The left upper arm.
The left bicep.
And the left tricep.
The tip of the left elbow.
The inside crease of the left elbow.
The top side of the left forearm.
The Outer Side.
Of the left forearm.
The bottom of the left forearm.
And the inner side of the left forearm.
The underside of the left wrist.
And the top side.
Of the left wrist.
Moving to the top of the left hand.
The palm of the left hand.
And over to the left pinky.
Or little finger.
The left ring finger.
The left middle finger.
The left pointer finger.
And the left thumb.
Taking a moment now.
To notice your entire left arm.
From the shoulder.
All the way down.
To the tips of the fingers.
And now shifting the attention.
To the chest.
The right chess.
Where the pectoral muscle lives.
The sternum.
Right in the middle of the chest.
And the left side of the chest.
Where that left side pectoral muscle lives.
The left side rims.
And the right side ribs.
The upper abdomen.
Feeling the diaphragm there.
Moving ever so gently.
With the breath.
Shifting to the middle abdomen.
And the lower abdomen.
Moving to the upper back.
At space just above and between the shoulders.
Shifting to the right shoulder blade.
The left shoulder blade.
And that space.
Between the shoulder blades.
Moving down.
To the middle back.
And even further down to the lower back.
And then shifting.
And noticing the entire length of the spine.
Now just take a moment.
To expand.
And notice the sensations across.
Your entire torso.
I'm no Ace.
Up to the shoulders.
Shifting now.
To the right leg.
Starting with the front.
Of the right hip.
The outer side of the right hip.
And the backside of the right hip.
Or the buttocks.
The inside of the right hip.
Moving down.
To the front side.
Of the upper right thigh.
Further down.
To the front side of the middle thigh.
And even further down.
To the front side of the lower thigh.
Shifting to the outer side of the upper thigh.
The outer side of the middle thigh.
And the outer side.
Of the lower thigh.
Moving to the backside.
Of the upper thigh.
The back of the middle thigh.
And the back of the lower thigh.
Shifting.
To the inner side of the upper thigh.
The inner side of the middle thigh.
And the inner side.
Of the lower thigh.
Moving further down.
To the front of the knee.
The outer side of the knee.
The backside of the knee.
And the inner side.
Of the knee.
As we move to the front side.
Of the right shin.
There in your lower leg.
The outer side.
Of the right lower leg.
The back side of the lower leg.
Where the calf lives.
And the inner side of the lower leg.
Moving further down.
To the right ankle.
That front side.
Of the right ankle.
The outer side of the ankle.
The backside of the ankle.
And the inner side.
Of the ankle.
Moving further down.
To the right heel.
The bottom of the right foot.
The top side of the right foot.
Moving all the way down into the toes.
Starting with the right big toe.
The right second toe.
The right third toe.
The right fourth toe.
And the right little toe.
Taking a moment now.
To zoom back out.
And notice the sensations in your entire right leg.
And now we'll shift to the left leg.
Starting at the front of the left hip.
The outer side of the left hip.
The backside of the left hip.
And the inner side of the left hip.
Moving to the front side.
Of the upper left thigh.
The front side of the middle thigh.
And the front side of the lower thigh.
Shifting to the outer side.
Of the upper left thigh.
The Outer Side.
Of the metal thigh.
And the outer side.
Of the lower thigh.
Moving to the backside.
Of the upper left thigh.
Backside.
Of the middle thigh.
The back of the lower thigh.
Shifting to the inner side.
Of the upper left thigh.
The inside of the middle thigh.
And down.
To the inside of the lower thigh.
Moving even farther down.
To the front of the left knee.
The outer side of the left knee.
The backside of the left knee.
And the inner side.
Of the left knee.
Continuing on down.
To the lower leg.
And the front side of the shin.
The outer side of the lower leg.
The backside of the lower leg.
With the calf muscle.
And the inner side.
Of the lower leg.
Moving even further down.
To the left ankle.
Starting on the front side.
Moving to the outside of the left ankle.
The backside.
Of the ankle.
And the inner side of the ankle.
Continuing further down.
To the left heel.
The bottom of the left foot.
And the top of the left foot.
Moving into the toes.
Starting with the left big toe.
And the left second toe.
The left third toe.
A left fourth toe.
And the left little toe.
Taking a moment.
To zoom back out.
And noticing any sensations.
Across your entire left leg.
And now.
Zoom even further out.
Noticing your whole body.
Allowing it to relax deeper.
And deeper.
Envisioning yourself from above.
As though you can float out of your body.
Looking down on yourself.
As you rest there in bed.
See how you are supremely relaxed and still.
Each moment.
Moving closer and closer to sleep.
In your own way.
And on your own time.
You you you you you you you
