Welcome,
I'm Chetan Amiyan,
A positive mental health and wellness coach and the founder of Yoga for the Soul Retreats.
I'm going to guide you through a practice which has been affectionately named the Deep Sleep Method.
It's a practice that'll allow you to go to a deep place of rest and drift off into a nice sleep.
So prepare yourself in bed,
Take any supports to make yourself comfortable,
And assure you're using an audio device that will stop at the end of this practice.
Traditionally it would be guided while you lay on your back,
However do find a posture that's going to support you to be comfortable at ease and will allow you to drift off into sleep.
And once you're in position,
Just feel the body letting go,
Give it permission to let go,
And feel the contact the body has with the surface beneath.
Feel that contact between surface and body,
Feel the weight through the legs,
The buttocks,
The torso,
The neck and head,
Shoulders,
Arms,
And hands.
Feel the weight through the feet and legs,
Torso,
Neck and head,
Shoulders,
Arms,
And hands.
And turn the awareness to the natural flow of breath,
The natural flow of breath.
And be aware of the breath within the abdomen.
Feel into that slight expansion and compression of abdomen with the breath.
And here to introduce a mental count to the breath from nine back to zero.
Breathing in nine,
Breathing out nine,
That's one natural breath.
Breathing in eight,
Breathing out eight.
Continue to mentally count the breath backwards.
If zero is reached or count is lost,
Begin again at nine.
Cease the count and begin to mentally count the length of the inhalation and the length of the exhalation.
Inhaling one,
Two,
Exhaling one,
Two,
Whatever the natural count may be,
And moving it into a one to two ratio.
Inhaling one,
Two,
Exhaling four,
Three,
Two,
One,
Whatever the count of inhalation is,
The exhalations double the count.
Cease the count and follow the voice as a journey of the body is taken,
Mentally naming each body part as stated.
Awareness to right hand thumb,
Forefinger,
Middle finger,
Ring finger,
Little finger,
Palm and creases,
Back of hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side of chest,
Waist,
Hip,
Thigh,
Knee,
Right lower leg,
Ankle,
Heel,
Sole,
Top of foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring awareness to left hand thumb,
Left hand thumb,
Forefinger,
Middle finger,
Ring finger,
Little finger,
Palm and creases,
Back of hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side of chest,
Waist,
Hip,
Left thigh,
Knee,
Lower leg,
Left ankle,
Heel,
Sole,
Top of foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Awareness to heels,
Back of knees,
Buttocks,
Tailbone,
Lower back,
Back of waist,
Shoulder blades,
Between the shoulder blades,
Base of neck,
Back of neck,
Base of skull,
Back of head,
Tip of spine,
Down to tailbone,
Tailbone up to tip of spine,
Tip to tailbone,
Tailbone to tip,
Whole spine,
Whole spine,
Whole spine,
Crown of head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Eyebrow center,
Right eye,
Left eye,
Right eyelids,
Left eyelids,
Right eyelashes,
Left eyelashes,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right side of nose,
Left side of nose,
Whole nose,
Whole nose,
Upper lip,
Lower lip,
Teeth,
Gums,
Palate,
Tongue,
Tongue,
Jaw,
Chin,
Chin,
Throat pit,
Throat pit,
Collarbones,
Chest,
Abdomen,
Pelvic floor,
Pelvic floor,
Awareness to the whole right leg and foot,
Whole left leg and foot,
Both legs and feet together,
Whole right arm and hand,
Whole left arm and hand,
Both arms and hands together,
Front of trunk,
Back of trunk,
Whole trunk,
Whole trunk,
Throat and face,
Scalp and neck,
Whole head and neck,
Whole trunk,
Arms and hands,
Legs and feet,
Whole body,
Whole body,
Whole body,
And become aware of the natural flow of breath,
Subtle breath,
Know when the body's breathing in,
Know when the body's breathing out,
And introduce a mental count to the breath from nine back to zero,
If zero's reached or count is lost,
Begin again at nine,
Know when the body's breathing in,
When the body's breathing out,
With a mental count from nine back to zero,
One count per breath.
