Hello and welcome to this guided relaxation section.
To begin,
Make yourself comfortable in the room that you are going to rest in.
Sit down on your bed,
Unwind your shoulders,
Your neck and relax.
Take a few moments to acknowledge this tranquil space and be grateful for the shelter and comfort it provides.
Picture this room as a private retreat dedicated to your rest this night.
Now ease your body in the most comfortable position you prefer.
The one you usually find yourself mostly at ease when you are preparing for the night.
Settle in,
Feel the coziness of the bed,
The fresh sheets and the soft pillow supporting your head and neck.
It is so comfy there.
As you relax,
You can feel your breathing becoming slower paced and your heart rate also shows to slow down.
Fully enjoy the sense of peace that you know you deserve tonight.
Your troubles and worries are so far away from you now.
There is no space for them.
Let them go.
Separate your mind from them.
This time is for you.
Only for you.
Now close your eyes and imagine that you are gently sinking into the mattress.
Feel your body letting go of all the tensions,
All the strain.
It's going away from you and your muscles become loose with every breath you take.
Be still in this position as you start to drift off into a deeply relaxed state.
Now pay attention to your breathing.
Begin by focusing on the movements of your body that are associated to your breathing.
Feel your chest and belly.
Expand and contract following a very slow rhythm.
Feel the fresh air flowing into your lungs and then the warmer air flowing out.
Breathe in and breathe out.
Breathe in and out.
Breathe in and out.
And continue to breathe gently and slowly.
As you inhale,
Slowly,
Gently and deeply through your nose,
Visualize a blue light flowing into your inwardness.
And that blue light brings peace and stillness.
As you exhale,
Passively letting the air out through your nose.
Letting all the residual tensions and unwanted thoughts be spelled.
As you continue to inhale,
Make sure to picture the blue light bringing you peace and stillness.
And with each exhale,
Imagine all the residual tension leaving your body.
Inhaling blue light.
Exhaling tension.
Inhaling peace.
Exhaling unwanted thoughts.
Inhale,
Stillness.
Exhale,
Tensions.
Now direct your awareness to your relaxed body.
Feel the warmth and the touch of your clothes and sheets on your skin.
Maybe you can even sense your heartbeat.
And slowly drift into a body scan where you detect anything that might be preventing you from relaxing completely.
Begin at the forehead.
Release any tension.
And imagine it getting soft and heavy.
Relax your face,
Your jaw,
The neck,
The shoulders,
The arms,
Your hands,
Your fingers.
The chest.
The belly.
The groin area.
Your buttocks.
Your lower back.
Your upper back.
Your hips.
Your thighs.
Your calves.
Your feet.
And your toes.
Relax them.
Let them be soft and heavy.
Release everything that doesn't serve you in this moment.
In this moment when you get ready to relax and rest.
Inhale in through your nose.
Exhaling softly and gently.
Coming softer and heavier.
Feel your attention drifting away.
Your thoughts become more and more abstract as you become to drift away into your sleep.
Let yourself go.
Allow your mind to drift into deep relaxation and sleep.
You feel more and more relaxed.
Your limbs are heavier and heavier.
Let yourself go.
Into the arms of this quiet and relaxing night.
Let your thoughts rise higher than anything else.
Simply Vamos a하기 con важão.
You You You You You You You You
