Before you listen to any kind of guided recording,
You want to make sure you're in a place where it's both safe and appropriate to close your eyes.
So when you're ready,
Go ahead and close your eyes.
And the technique that we're going to do is a body scan.
Take about five minutes and scan the body from the top of the head down to the tips of the toes.
Go ahead and start with the muscles of the scalp.
Just go ahead and focus in on the scalp.
And notice what your scalp is telling you.
If there's any tension or tightness in the scalp,
Release it.
Let it go.
Bring your awareness and your attention down to the muscles of the eyes.
Tune in to what the eyes are telling you.
Listen to their messages.
And invite the eyes to rest and relax to become still.
Not only the eyeball itself,
But all the muscles,
All the nerves and all the cells around the eye.
Just deeply letting go.
Now draw your attention down to your jaw and the muscles of your jaw.
Open the jaw,
Hang down and really let go.
Now just scan the rest of the face.
Let all the subtle nerves,
All the smooth muscle under the skin really relax,
Allowing the face to come into perfect balance and stillness.
And then go ahead and scan your body.
Using the deep relaxation in the skin and the face to let go deeply of the tension and tightness in the body,
Releasing,
Relaxing and letting go.
And letting the shoulders drop.
Letting the belly relax.
Letting the legs become still and restful.
Bring your awareness deep inside the bones,
Letting the bones relax.
Noticing which bone you're aware of relaxing first.
And then allowing the feeling to spread throughout the internal structure of the body.
Resting and relaxing and becoming still.
Now take a moment to think of a positive statement that you can repeat,
An affirmation.
Affirmations should be stated in the positive,
Should be very short.
Think of something that would be meaningful for you.
And then set an intention to repeat this phrase with resolution inside the mind for the next two or three minutes.
Going to take the next two minutes to repeat that phrase.
Letting the phrase soak down deep into the very core of who you are.
Resting.
Relaxing.
<|pt|><|translate|> Letting go.
Continuing to repeat your phrase over the next minute.
Each time feeling the phrase soaking down deeper inside your subconscious mind.
Please subject yourself to these simple managing exercise.
These are important to improve your routine.
Now go ahead and return your awareness to the outside world.
Or if it's the time of day that you might want to drift into a deep sleep,
Let yourself drift now deeply into a sleep where your subconscious mind can continue to repeat this phrase over and over and over again as you sleep.
