Thank you for joining me for this total body relaxation for sleep.
My name is Ariel.
Make sure you're in a very comfortable position and that you will not be disturbed.
You can
listen to the session at any time,
Be it in the daytime when you can catch a break
or at night when you're ready to float off into a long night's sleep.
Take a large breath in,
Pulling in as much air as is comfortable,
And let it go.
Allow yourself another full and beautiful breath,
Letting it go without pushing,
Simply releasing.
Take one more breath in at your own pace,
As full as is comfortable,
Holding for a moment,
And letting the air go.
Taking a few big breaths whenever you're ready.
Rest is now your priority.
We're going to begin to relax the entire body.
A fully relaxed body makes sleep come easily and effortlessly.
Gently make a fist with both of your hands and squeeze as hard as is comfortable for five seconds,
And let go completely.
Tense your entire arms,
Flexing every muscle in your arms for five seconds.
Relax and release completely.
Now tensing your core and chest as much as you can,
As much as is comfortable,
Holding for five,
Four,
Three,
Two,
Relax.
Tense your pelvis and hips,
Holding tension firmly for five seconds,
And relax.
Now tensing the legs as much as you can,
Holding this tension for five seconds.
And release the leg muscles completely,
Relaxing the legs.
And lastly,
Tense your feet as much as you can,
Holding five,
Four,
Three,
Two,
Relax.
Five,
Four,
Three,
Two,
Relax your feet.
Relaxing the whole body,
Releasing any tension in all muscles.
And bring your focus to your right palm.
Relax your right palm and hand.
Relax each finger one by one.
Relax your right wrist,
Your forearm,
Your elbow.
Relax your right bicep,
An entire upper arm.
Relax your right shoulder,
All the way down to your right hip.
Relax your right leg,
All the way down to your right ankle and foot.
Each toe on your right foot slowly lets go completely.
Bring your awareness up now to the right side of your neck,
Relaxing.
Allow any sounds that you hear to feel like tiny waves of relaxation going into your right ear.
The entire right side of your head fully relaxes.
And now,
Your right brain relaxes,
Allowing creativity to be fully accessible.
Your entire right side is fully calm and relaxed.
And now,
Your right brain relaxes,
Allowing creativity to be fully accessible.
Your entire right side is fully calm and relaxed.
Sleep is easy for you when you feel this relaxed.
Bring your focus to your left palm.
Relax your left palm and hand.
Relax each finger,
One by one.
Relax your left wrist,
Your forearm,
Your elbow.
Relax your left bicep,
An entire upper arm.
Relax your left shoulder,
And down to your left hip.
Relax your left leg,
All the way down to your left ankle and foot.
Each toe on your left foot slowly lets go completely.
Bring your awareness up now to the right side of your head.
Up to the left side of your neck.
Relaxing it.
Releasing.
Allow for any sounds that you hear to feel like tiny waves of relaxation going into the left ear.
The entire left side of your head fully relaxed.
Your left brain relaxes,
Allowing rationality to be fully accessible.
Your entire left side is fully calm and relaxed.
Your entire left side is fully calm and relaxed.
This brings you closer to falling asleep.
Taking your awareness to the back of your head.
Allow the weight of the back of your head to generate relaxation.
The back of your neck relaxes.
Your shoulders and shoulder blades fully relax.
Your entire upper back is completely relaxed.
Your spine relaxes,
Starting from the neck.
Slowly going down,
Vertebrae by vertebrae.
Relaxing your nervous system that runs through the spine.
Your lower back relaxes as it presses against the surface that you're laying on.
Your hips,
Pelvis,
And glutes relax.
The back of your legs,
All the way down to your ankles,
Relaxed.
Making you feel so sleepy.
Moving your focus to the front of your body,
Starting at your forehead.
Allowing all forehead tension to simply melt away.
Relax your eyes,
Your nose,
Your mouth,
And your ears.
And notice they may be making tiny movements.
These movements are called rapid eye movements,
Which allow you to relax even more.
Notice your nose and how the air passes through.
Allow the flow of air to relax you.
Relax your mouth and your tongue.
Relax your throat.
Working your way down,
Relax your lungs.
Relax your heart.
Relax your ribs and stomach.
Allow all of your vital organs to relax.
Your liver,
Pancreas,
Spleen,
Kidneys.
Your entire digestive system relaxes.
The top of your legs relax all the way down to the tops of your feet.
Every single part of your body is so relaxed.
Just enjoy this feeling.
And allowing your body to adjust to anything it sees as needed.
Allow your body to have complete freedom from thought.
Let your body be in control of itself now.
To heal what needs to be healed.
Or activate what needs to activate.
Or rest what needs rest.
It will do as it needs now.
Without any effort.
Without any effort.
It will do as it needs now.
Without any effort or any suggestion.
When you're ready.
Allowing yourself to drift.
Off to a restful sleep.
Allowing your body to do what it does best.
To rest.
