Welcome to the world of sleepy time.
Find a comfortable position.
Whether you prefer sitting up or lying down.
Take a moment to adjust your surroundings.
Perhaps grab a pillow or a blanket to create a cozy restful spot just for yourself.
Once you are settled.
We are going to begin with three simple relaxing breaths together.
Take a small,
Gentle breath in.
And let it out with a quiet sigh of release.
Take a medium,
Steady breath in.
And exhale fully,
Letting go of any tension.
Take a deep,
Full breath in.
And let it out with a long,
Slow breath.
Like a wave receding.
Now,
If you're able.
Lie flat on your back with your arms resting comfortably by your sides.
We will begin a simple technique called a body scan to help you release physical tension.
Starting from your feet and moving up.
Calves.
Breathe in.
Tighten your calf muscles.
Hold them taut.
Then release and breathe out.
Feeling the relaxation flow into your legs.
Calves.
Breathe in.
Tighten your calf muscles.
Hold them taut.
Then release and breathe out,
Feeling the relaxation flow into your lower legs.
Breathe in.
Tighten your glutes and lower back gently.
Hold.
Then release and breathe out.
Softening your entire hip area.
Abdomen.
Breathe in.
Squeeze your core and tummy muscles tight.
Hold it.
Then release and breathe out,
Letting your abdomen feel completely soft and still.
Hands and fingers.
Breathe in.
Clench your hands into fists,
Tightening your fingers.
Hold.
Then release and breathe out,
Feeling your hands and fingers naturally unfurl and relax.
Alms.
Breathe in.
Tighten your arms from your wrists up to your biceps.
Hold them tight.
Then release and breathe out.
Allowing your arms to feel heavy and supported by the surface beneath you.
Shoulders.
Breathe in.
Shrug your shoulders up towards your ears.
Hold them high.
Then release and breathe out.
Dropping your shoulders and feeling the tension melt away from your neck and upper back.
Face and jaw.
Breathe in.
Gently clench your jaw and tighten your mouth and forehead.
Hold it.
Then release and breathe out,
Allowing all the muscles in your face and jaw to go slack and smooth.
Eyes.
Breathe in.
Squeeze your eyelids shut firmly.
Hold them.
Then release and breathe out allowing your eyes to rest softly behind closed lids.
And finally.
.
.
Take one last deep breath in.
And tighten your entire body.
From your toes all the way to your head.
Hold everything tight.
And now release and breathe out.
With a long,
Audible sigh,
Letting go of every last bit of tension.
Now just listen to the music.
Relax.
And rest.
Allow your eyes to remain gently closed.
As you settle into a state of quiet comfort.
