Total Body Relaxation For Deep Sleep 8 Hours With Pink Noise

Welcome to this total body relaxation for deep sleep and rest.

This is a gentle space for you to rest now.

Make yourself as comfortable as you can in your comfy space.

Warm,

Cozy,

Supported and at ease.

There's nothing you need to achieve here.

Nothing you need to do perfectly.

You can listen to this at any time.

During the day when your body needs a pause or at night as you allow yourself to drift into a long,

Peaceful sleep.

If at any point you fall asleep,

That's exactly what this time is for.

So begin by taking a slow,

Easy breath in and gently letting it go.

Another soft breath,

Unhurried and released without effort.

One more breath at your own pace and when it feels right,

Just see your body begin to settle down.

Take a deep breath in,

Pulling in as much air as you can and then just let it go.

Another full and beautiful breath.

And let it go without pushing the air out too hard.

One more breath in your own pace,

As full as you can,

Holding it for a moment.

And then let the air just go,

Letting go of any stress or tension.

Just feel your body beginning to relax now.

Taking a few big breaths whenever you are ready to rest is now your priority.

We'll gently bring awareness into your body now.

Not to force anything,

But simply to notice the difference between tension and release.

So bring your attention to your hands and gently curl your fingers,

Just enough to feel the muscles engage.

Slowly,

Softly and release.

Just notice the warmth and ease that follows.

Bring awareness to your arms and shoulders.

A gentle squeeze,

Not tight,

Just present and slowly,

Gently release.

Allow your chest and belly to soften now and just bring a mild gathering of the muscles and then gently,

Slowly release.

Let your hips and legs engage now and again,

Gently,

Slowly release.

Finally,

Bring awareness to your feet and toes.

Engage the muscles here and gently,

Slowly release.

There is nothing else you need to do now.

Your body now understands how to rest.

So let's begin the body scan.

Simply begin to focus on your right palm and just relax your right palm.

Relax each finger one by one,

Your thumb,

Forefinger,

Middle finger,

Ring finger and your little finger.

Relax your right wrist,

Your forearm,

Your elbow.

All the tendons and muscles around your elbow,

Release.

Relax your right bicep and your entire upper arm.

Relax your right shoulder,

Feel it soften.

Right down to your right hip,

Relaxing that too.

Now relax your right leg all the way down to your right ankle and the whole of your foot.

Each toe on your right foot,

The big toe,

Second toe,

Third toe,

Fourth toe and your fifth toe.

Slowly,

Just let your toes relax completely.

Now bring your awareness up to the right side of your neck and just relax and soften that area.

Allow any sounds that you hear to feel like tiny waves of relaxation going into your right ear.

Now the entire right side of your head fully relaxes.

Your right brain releases and everything here can soften and rest.

Your entire right side is now fully calm and relaxed.

Sleep is so easy for you when you feel this relaxed.

So bring your focus to your left palm now and just relax your left palm and your hand.

Soften each finger one by one,

Your thumb,

Forefinger,

Middle finger,

Ring finger and your little finger.

Relax your left wrist now,

Your forearm,

Your elbow,

All those tendons and muscles are relaxing.

Relax your left bicep and your entire upper arm.

Soften your left shoulder now,

Down to your left hip,

Relaxing that too.

Feel your left leg relaxed all the way down to your left ankle and the whole of your left foot.

Each toe on your left foot is softening,

Your big toe,

Second toe,

Third toe,

Fourth toe and your fifth toe.

Just slowly let the toes relax completely.

Now bring your awareness up to your neck and relax that area.

Allow for any sounds that you hear to feel like tiny waves of relaxation going into your left ear.

Your left brain is relaxing,

Calm and ease is spreading naturally.

The entire left side of your head is fully relaxing.

You are feeling so calm now as all of your facial muscles relax naturally.

Your forehead softens,

The muscles around your eyes relax,

Your cheeks and your jaw is letting go.

You are feeling so calm and deeply relaxed now and this brings you closer to falling asleep.

Wonderful.

Now just take your awareness to the back of your head and just allow the weight of the back of your head to generate relaxation.

Let it relax into the pillow.

Feel the back of your neck release.

Your shoulders and shoulder blades fully relax.

Feel them softening,

Letting go.

Your entire upper back is completely relaxed.

Your spine is releasing and just starting from your neck,

Slowly go down one by one,

Vertebrae by vertebrae,

Relaxing your nervous system that runs through your spine.

See a white light flowing up and down your spine,

It's releasing and relaxing your nervous system and each vertebrae.

There are 33 bones in your spine and each one of them is relaxing now one by one.

Relax the nervous system that is running through your spine.

And just feel the muscles relax even more as you travel up and down.

Relax.

Lower back relaxes as it presses against the surface you are lying on.

Your hips,

All the muscles and tendons,

They are just letting go,

Feeling light.

Your pelvis and glutes are all relaxing now.

The back of your legs and all the way down to your ankles release.

This makes you feel so sleepy.

Good.

So now we are going to go through one more focus scan on the front of your body.

Starting at your forehead,

Many of us hold tension in our foreheads,

So just allow your forehead to melt away.

This also relaxes the frontal cortex of your brain,

The place of creative formulation.

Relax your eyes now and notice how they are making tiny movements.

These movements are called rapid eye movement,

Which allow you to relax even more.

Bring your awareness to your nose and just feel how the air passes through.

Allow this flow of air to relax you.

Relax your mouth and your tongue.

Relax your throat,

The back of your throat.

Flowing downwards,

Relax and release your entire lungs.

Just breathe into your lungs and feel the expansion.

Relax your heart and bring healing light to your heart center.

Your ribs and your stomach,

Just feel them soften and allow your vital organs to relax.

Take a deep breath into your stomach.

Feel it expand,

Hold for a moment and softly release.

Bring your focus to your liver,

Your pancreas,

Spleen,

Right and left kidneys,

Your entire digestive system.

Release and relax.

Your whole abdomen is so soft and relaxed right now.

Feel into that softness.

The tops of your legs relax all the way down to the tops of your feet.

Every single part of your body is so relaxed right now.

Your muscles,

Your nervous system,

Your skeletal system,

Your digestive system,

All of your systems are so relaxed.

Just see the front of your body,

The back of your body,

The sides of your body,

So soft,

So soothed,

So relaxed.

I will just leave you now for a moment to enjoy and experience this deep feeling of relaxation.

You are so deeply relaxed right now.

You don't need to do anything.

Just allow yourself to be.

Follow your breath,

Just gently,

Slowly in and out.

Allow for your body to adjust to anything it sees is needed.

Allow for your body to have complete freedom from thought.

Let your body be in control of itself now,

To heal what needs to be healed,

To activate what needs to be activated,

Or rest what needs to be rested.

It will do exactly as it needs to now.

Without any effort,

Just be aware of the natural state of your body.

When you allow your mind to step away from it,

When your mind becomes quiet,

Our bodies can change in miraculous ways to bring about natural healing.

And this is what sleep and rest are for.

Sleeping fully allows you to let go of your body so that it can regenerate and re-nourish.

Just allow yourself to sleep now,

Deeply,

However long you feel you need.

You don't need to stay awake any further.

Just rest and sleep.

Wishing you a deep and peaceful sleep.

Good night,

My friend.