Good evening.
First,
I would like to say,
If you are here because you have an ongoing sleep issue and you haven't consulted a health professional,
Please immediately contact someone in the morning to discuss your sleep issues.
If you have sought help or are just having a little problem falling asleep,
Well,
You've come to the right place.
It's okay that you are awake right now.
You are where you are supposed to be at this moment in time.
Perhaps you are like me and think you are going to miss out on something if you fall asleep.
Remember,
It is normal to go to sleep at night.
You aren't missing out on anything.
There isn't any national event or gigantic party you are missing out on.
No one is giving away millions of dollars while you sleep that you are going to miss out on.
It is also normal to not be able to fall asleep.
Don't beat yourself up because you can't.
The more you struggle,
The wider awake you will be.
Sleep is a time for your cells to regenerate,
For your body to recuperate,
For your mind to relax.
It is a time for your body to repair itself,
To remain healthy by multiplying healthy cells.
At the same time,
You are not going to die if you don't fall asleep right this minute.
As a matter of fact,
You are not going to die if you don't fall asleep tonight.
Your body will always take care of itself.
It seems like the harder your mind tries to fall asleep,
The more your body will struggle to stay awake.
But when your body has had enough,
There is nothing your mind can do to make it stay awake.
Stop the struggle between the body and the mind.
There is no one thing in charge here.
Your body and mind should work together in balance.
It is a symbiotic relationship.
So let's get into our most comfortable position.
Close your eyes.
Let's tense up every single muscle in your body as tight as you can make it.
Clench your feet,
Your legs,
Your buttocks,
Your stomach,
Your arms.
Make fists.
Clench your fists as tight as you can.
Tighten your neck and your face as tight as you can,
Tight as you can.
Now release quickly.
Let's do that again.
Tighten up every single muscle in your body as tight as you can.
Keep it tight.
Clench it tight.
Tight,
Tight,
Tight.
Now release.
Oh,
That feels so good,
The release.
Now let your body completely relax.
Take a deep breath in.
One,
Two,
Three,
Four.
Hold it at the top.
Two,
Three,
Four.
And release for a longer time.
Three,
Four,
Five,
Six,
Seven,
Eight.
Let all of the air come out of your body.
Let's take a moment to feel the comfort of your head on your pillow.
Let your body melt into your mattress or whatever it is you're lying upon.
Let's have gratitude for the place in which you're sleeping,
Wherever it may be.
Be grateful that you have somewhere that you can feel safe and rest your eyes.
Sleep.
Oh,
Sweet sleep.
You're safe and sound and ready for sleep.
Take another deep breath.
Let's take that deep breath in.
One,
Two,
Three,
Four.
Hold it.
Two,
Three,
Four.
Now release.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
All of the air out of your body.
Now let's just breathe normally in and out.
Relax.
Surrender to the natural instinct to sleep.
Take another deep breath in.
Hold it.
And breathe out.
Now do two more long breaths in and out on your own.
Now let's take a deep breath.
Take a deep breath in.
The sound of my voice is soothing.
It is lulling you to sleep.
You can't stay awake much longer.
You are so relaxed.
Your toes are relaxed.
Your feet are relaxed.
Your legs are relaxed.
Your hips are relaxed.
Your abdomen,
Your chest,
Your arms,
Your hands,
Even the fingers on your hands are relaxed.
Each finger,
Starting with your thumb,
Your first finger,
Your second finger,
Your third finger,
Your pinky finger,
All so relaxed.
Your neck muscles are so relaxed.
Your back muscles are relaxed.
Your face muscles are relaxed.
There isn't any tension around your mouth or around your eyes.
So relaxed.
It is such sweet surrender to sleep.
Sleep.
Sleep.
Sleep.
