Before we start,
Take a moment to find a comfortable position lying down.
Lie flat and be comfortable on the mattress or floor.
Make sure your spine is relaxed and straight.
If it's comfortable,
Rest your arms at your side,
Palms facing up.
Now it's time to ease into a most restful slumber.
Join with my voice and drift off to a night of rest and recovery.
Let us begin gently closing our eyes,
Resting the body.
Let a gentle smile on your face.
Take time to make any necessary adjustments to see if you can achieve even the smallest degree of increased comfort.
While keeping your lips sealed,
Let's take three deep breaths through the nose.
Inhale fully and exhale completely.
Inhale fresh,
Clean air.
Exhale all of the day's tension.
Inhale vital energy.
Exhale,
Relaxing even more deeply.
For the rest of the practice,
Breathe naturally through the nose if possible,
But put no extra effort into trying to adjust the breath.
Just breathe naturally.
Let all the joints sink into deep relaxation.
Let your head melt into the pillow,
Tension within the neck releasing.
Feel your shoulders relax and soften the entirety of your vertebra,
Gaining length one by one by one.
Let your hips open naturally and feel the weight of gravity upon them,
Your arms and legs falling heavily to the sides.
Sense the weight of your entire body becoming grounded as your breath deepens and lengthens.
Your body begins to realize the benefits of this practice.
Your mind calms.
Your whole self prepares to embrace rest.
Now,
We'll move our awareness around the body.
Keep listening to my voice.
Allow your forehead to relax.
Then your ears,
Eyes and jaw.
Relax your tongue,
The mouth and the most subtle smile.
Your head melting into the pillow.
Natural breaths take away all tension with every exhale.
The neck finds length naturally.
The shoulders open and drop heavily to the earth.
Forearms relaxed,
Elbows warm,
Unstressed and loose.
Forearms relaxed,
Wrists no need to move.
Fingers naturally facilitate relaxation of the hand.
Fingers naturally curled,
Palms no longer tense from a day's activity.
The fingers find relaxation even to the smallest degree.
The thumbs are relaxed.
The index fingers relaxed.
The middle fingers relaxed.
The ring fingers relaxed.
And the pinkies,
The pinkies are relaxed.
Our sleeves,
The hands through the nails,
Fingertips through our fingerprints.
The hands release all that might possibly stress us throughout the night.
Without changing the breath,
Be aware of the benefit of clean air.
Every inhale empowers.
Every exhale detoxifies.
Give each organ permission to rest and recover as we sleep.
Imagine a smile on the lungs.
Be thankful for their ability to purify.
Inhale to the lungs.
Fill them with courage and gratitude.
Exhale from the lungs.
Don't go of any grief or sadness.
Imagine a smile on the kidneys nestled in the lower back.
Be thankful to them for regulating our vitality.
Inhale to the kidneys.
Fill them with peace and wisdom.
Exhale from the kidneys.
Don't go of fear or anxiety.
Imagine a smile on the liver resting just under the ribcage on the right side of the body.
Be thankful for its ability to detoxify.
Inhale to the liver.
Fill it with kindness and generosity.
Exhale from the liver.
Don't go of anger or aggression.
Imagine a smile on the heart.
Be thankful for the continuous circulation it provides.
Inhale to the heart.
Fill it with love,
Gratitude,
And joy.
Exhale from the heart.
Don't go of any animosity or impatience.
Imagine a smile on the pancreas just under our ribs to the left side.
Be thankful for how it provides us with nutrients.
Inhale to the pancreas.
Fill it with compassion without reason.
Exhale from the pancreas.
Let go of worry and overthinking.
Let the spine become fully relaxed and fluid like a string of pearls.
Energy freely flows throughout the spinal column,
Helping us to be comfortable in our bodies and more easily energized as we sleep.
The abdomen,
Our core.
It's worked hard all day supporting us.
Let it rest.
Let it relax fully and comfortably.
The sacrum feels the effects of gravity.
Inhale into this sensation,
Permit it to relax just a little further.
Every small degree of relaxation has been earned.
The hips no longer need to hold in stress or anxiety.
The bones have permission to let go of emotion.
The joints have permission to let go of stress.
The connective tissues have permission to let go of tension.
The legs,
The pillars,
Give them permission to rest.
The quadriceps finally get the break they deserve.
The hamstrings let go of the day's tension.
The wave of relaxation moves towards the feet.
The knees relax,
Expand,
And warm in healing bliss.
The calves,
With a breath,
The calves let go of stress.
The ankles,
Comfortable in any position,
Relax.
No need to support the weight of being.
Wave of relaxation moves toward the feet.
The feet relax.
Total relaxation.
The top of the feet,
Totally relaxed.
The bottom of the feet,
Relax,
Fully relaxed.
Both feet are completely relaxed.
Relaxation flows to the toes,
Toe by toe by toe by toe by toe.
More fully and deeply relaxed.
Physically relaxed,
Emotionally safe and secure.
Ready to embrace sleep and to just let go.
The body already feels the benefit of this increased relaxation.
Energy more easily moves through the body.
More power is available to every cell.
We're becoming more healthy.
We're becoming more balanced with every respiration.
Feel the body sink deeper and deeper beneath a better floor.
As the body sinks down,
Leave it alone to rest by itself.
Let the mind lift up into the clouds,
Body heavy,
Mind light.
All is relaxed,
Clear,
Peaceful and completely safe.
The ultimate surrender and perfect night's sleep.
When you awake,
You'll awaken recharged and reenergized for a new day.
When you're awake,
You'll wake up recharged and reenergized for a new day.
When you're awake,
You'll wake up reenergized and reenergized for a new day.
When you're awake,
You'll wake up reenergized and reenergized for a new day.
When you're awake,
You'll wake up reenergized and reenergized for a new day.
When you're awake,
You'll wake up reenergized and reenergized for a new day.
When you're awake,
You'll wake up reenergized and reenergized for a new day.
When you're awake,
You'll wake up reenergized and reenergized for a new day.
