A fully relaxed body makes sleep come more easily and effortlessly.
I'm Chantelle van der Hagen,
An Akashic record reader and psychotherapist,
And I've created this beautiful meditation for you if you find at night you can't get sleep easily because your body is still so tense.
You can do this meditation at any time,
Even during the day when you have a few moments to spare.
As long as you're not driving,
You can do this anytime.
So making sure now you're in a comfortable position and somewhere where you won't be disturbed.
Take a large breath in and sighing as you breathe out.
Taking another beautiful breath in and again sighing as you breathe out.
In your own pace,
Take one more beautiful breath in,
Holding for a moment and letting go as you breathe out.
And now we'll begin by taking the focus to your right palm and hand,
Relaxing each finger,
Relaxing your wrist,
Taking your focus to your right forearm,
Your elbow,
Now all the way up to your shoulder and right down to your right hip.
Each time you breathe out,
Relaxing and releasing,
Taking your focus all the way down your right leg to your right ankle and foot,
Becoming aware of your toes.
Now bringing your awareness up to the right side of your neck,
Feeling it relax,
Allowing any sounds that you might hear to feel like tiny waves of relaxation going into your right ear.
Now feeling the entire right side of your body fully relaxed,
Becoming aware of the full right side of your body,
Breathing as you relax.
Your entire right side is fully calm and feeling at peace.
Sleep is easy for you when you can feel this relaxed.
So now bringing your focus to your left palm,
Relaxing your left palm and hand,
Your left wrist,
Coming all the way up to your shoulder,
Then all the way down to your left hip,
Feeling it relax,
As you now take your focus all the way down your left leg to your left ankle and foot.
Bring your awareness now to the left side of your body,
Feeling fully relaxed,
Heavy and calm.
So now take the focus to the left side of your neck,
Feeling it relaxing too,
Allowing for any sounds that you hear to feel like tiny waves of relaxation going into your left ear,
The entire left side of your head and body now fully relaxed.
Now taking your awareness starting at the back of your head,
Allow the weight at the back of your head to generate relaxation.
Feeling your shoulders and shoulder blades fully relaxed,
As you now go down your entire upper back,
Down your spine,
To relax your nervous system that runs through the spine,
And feeling each part of your back relaxing bit by bit.
Feeling your lower back relax as it presses against the surface you're lying on,
Becoming aware of your hips,
Pelvis and glutes,
Feeling them relax as you now go down all the way back of your legs,
Down to your ankles,
This is starting to make you feel sleepy.
Now feeling every single part of your body is so relaxed right now,
Just enjoy this feeling for a moment.
Now we're going to make your body relax one more time but in a different way.
Make a fist with both of your hands and squeeze as hard as you can and release.
Tense your entire arms,
Flexing every muscle in your arms and release completely.
Now tense your upper body and relax.
Tense your middle body and relax.
Relaxing your entire legs as much as you can and relax and release the muscles completely relaxing your legs.
And lastly tense your feet as much as you can and relax your feet.
So what you're doing now is activating and deactivating each muscle in your body which contributes you to fully relaxing into this beautiful state of peace and calm.
For the next few moments just lying here doing nothing,
Just allowing yourself to be.
Allowing your body to adjust to anything that still needs to be relaxed.
Allowing your body to have complete freedom from thought from the day.
Allowing it to heal whatever it needs to be healed.
Allowing it to rest.
Allowing it to do exactly as it needs right now without any effort or even your suggestions.
This is the natural state of your body when you allow your mind to not be involved.
Because when your mind gets out of the way your body can take charge in the most miraculous ways.
This is what sleep and rest are for.
When you sleep well it allows your mind to let go of the body so that it can regenerate and rejuvenate ready for the next day.
Allow yourself to take some time or to fall asleep however long you feel you need to.
My voice will leave you now.
Thank you for listening and simply staying here until you feel ready to bring this to a close.
Namaste.
