Good evening.
As you prepare for sleep,
Begin to find a comfortable position lying on your back.
Close your eyes.
Quiet your mind.
Relax your body from the head all the way down to the toes,
Releasing any tension from the physical body and just allowing yourself to melt into your mattress.
Begin to breathe in through the nose and send the breath into the belly.
Feel the belly rise and then the chest.
And as you exhale,
Feel the chest go down and then the belly.
Stay with the sensation of the breath moving up and down like a wave.
Allow this process of breathing to relax the body and calm the mind.
Surrender to gravity.
Release control of the breath and let go.
Gently bring your palms together and rub the hands vigorously to create heat between the hands.
Once they are warm,
Place the palms over the eyes and allow the heat that you've created to sink deep into the orbs of the eyes,
Feeling the warmth and healing from your own touch.
And as the heat begins to dissipate,
You'll just gently rub the eyelids,
Allowing the fingers to find tension anywhere in the face,
Rubbing the temples,
The forehead,
Into the hairline,
Massage the jaw,
The neck,
The tops of the shoulders,
Giving yourself some love with your own physical touch and allowing yourself to receive this love.
Bring the hands back to the face and starting at the bridge of the nose,
Just begin to wipe away any stress across the cheeks.
And as you do so,
Just imagine stress leaving the face,
Stress leaving the mind.
And when this feels complete,
Return the hands down by your sides and if the eyes opened,
Just return them to close.
Follow my guidance as we begin 4-7-8 breathing,
Where you'll inhale for four,
You'll hold for seven,
You'll exhale for eight.
And we'll do this for five rounds,
Taking a full inhalation into the body,
Breathing in,
Exhaling out the mouth.
Inhale for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for one,
Two,
Three,
Four,
Pause for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for one,
Two,
Three,
Four,
Pause for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Come back to your normal pattern of breathing,
Just allowing your body to breathe itself.
And follow my guidance as we rotate our awareness through the body.
As each body part is named,
Simply bring your attention to that part.
Begin to bring your awareness to the right foot,
Right ankle,
Calf,
Knee,
Right hip,
Right side body,
Right chest,
Right shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm of the right hand.
Allow all of your awareness to rest in the palm of the right hand.
And now bring your awareness to the left foot,
Left ankle,
Calf,
Knee,
Thigh,
Left hip,
Left side body,
Left chest,
Left shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm of the left hand.
Allow all of your awareness to rest in the palm of the left hand.
And now bring your awareness to your whole body,
Bringing the right side and left side together for one integrated whole.
Rest in this awareness,
Dropping further into a relaxed state.
Breathing in,
Exhale releasing the day.
Begin to awaken the feeling of heaviness in the body.
Both feet heavy.
Ankles and calves heavy like lead.
Knees,
Thighs,
And hips heavy,
Sinking deeper.
Abdomen,
Chest,
And back heavy like stone.
Shoulders,
Arms,
And hands very,
Very heavy.
The head is so,
So heavy.
The whole body heavy.
Sinking into the mattress.
Awareness of heaviness.
And now shift to the feeling of lightness in the body.
Both feet light.
Ankles and calves weightless and floating.
Knees,
Thighs,
And hips are light like a fluffy cloud.
Abdomen,
Chest,
And back light as a feather.
Shoulders,
Arms,
And hands are airy and light.
Head is empty,
Floating.
The whole body is light.
So light it feels as if it's floating away from the bed.
Become aware of this lightness.
And now settle back into the physical body.
Enter an effortless state of being.
Resting in silent awareness.
Moving into a deep state of sleep and relaxation.
Namaste.
