Welcome.
This is a guided relaxation for deep,
Nourishing,
Restful sleep.
I invite you to take a comfortable position either on your back,
In your bed,
Or on a warm,
Cozy,
Reclining chair.
Make sure that you feel warm,
Supported,
And held by whatever support you're resting on.
We will progressively relax and release tension in a body,
In the mind,
In the brain,
So that we can get a full,
Complete,
Deep night of sleep.
Let's begin by taking a few deep,
Releasing breaths.
As you breathe in through your nose,
Feel your belly expand.
Hold your breath at the top,
And then exhale slowly out through your mouth.
Twice more with the pace of your own breath to fill up on the inhale,
And release tension on the exhale.
From here,
We will progressively relax our body,
Starting with our feet.
We will notice the tension we're carrying in our toes,
Our arches,
The soles,
And heels of our feet on the inhale.
And on the exhale,
Let go of any stress,
Any tension out through your feet,
And feel a release.
And slowly now,
Moving up to your calves and your shins,
Noticing any tension in your lower legs as you inhale.
And on your exhale,
Relax your calves,
Letting go.
Moving up to your knees and your upper thighs,
Notice the tension in your upper legs on the inhale,
And then let your legs relax on the exhale.
Any tension releases out of your legs all the way into the earth underneath you.
Continue to now move up to your pelvis and low back as you inhale.
And as you exhale,
Soften your lower back,
And feel the gentle rise and fall of your belly,
Softening all your organs in your abdominal area.
Continue moving upwards to your upper abdomen,
Your solar plexus,
On the inhale,
Tighten,
And on the exhale,
Release,
Let go.
Continue moving now into your chest.
Notice any tightness in your chest or upper back as you take a deep breath in.
As you take a deep breath in,
And exhale,
Relax,
Release your upper back.
Feel the support holding,
Supporting your upper back so that you don't have to hold yourself up.
From here,
Continue to move up to your shoulders,
To your arm bones and hands,
Noticing any tension you're carrying in your upper arms,
And then exhale as if you could breathe out any stress and tension out from your arms,
Any stress and tension out from your arms,
Out through your hands and fingertips.
A few more breaths,
Breathing into your arms and shoulders,
And then let your shoulders dribble down away from your ears as the stress pours out your arms and fingertips.
From here,
Begin to notice your neck.
On the inhale,
Any tension in your neck and your throat.
On the exhale,
Soften all sides of your neck,
And continue to move up to the muscles in your face.
Consciously,
Maybe squeeze the muscles in your face,
Or simply notice where you're holding tension in your face,
And then exhale,
Feel the release of your temples,
Of the space between your eyebrow center,
And then exhale,
Feel the release of your temples,
Of your eyebrow center,
Of your cheekbones,
Your jaw,
Letting your jaw go limp,
Letting your teeth be slack,
Separated from each other,
And your gums and tongue completely relaxed.
Lastly,
Move up to the top of your head.
And any tension you're carrying in your mind and your brain,
Simply notice that as you breathe in,
And on a deep breath out,
Relax your brain,
Soften your mind,
There's nothing you have to do if thoughts come into your awareness,
Simply notice them,
And let them float by as if they were carrying by the breeze in the trees.
There's no need to plan or organize if any worries come to mind,
Acknowledge them,
Breathe them out,
Letting Mother Earth hold you,
Letting whatever support under your body support you completely.
You are worthy of deep rest,
Of deep nourishing sleep,
You are completely loved,
Cared for,
Supported by the Earth.
Let yourself rest for a minute here,
As I fade out my voice.
I invite you to allow yourself to drift into a most peaceful,
Rejuvenating,
Nourishing night of sleep,
As you continue to allow your breath to breathe your body,
Allow your body to be held,
Allow your body to be held.
Good night.
