This technique that we are going to practice is designed to improve the quality of our sleep.
We will prepare our mind and body to connect with the states of calm and deep tranquility allowing a true and deep rest when we go to bed to sleep.
Once we are ready to sleep,
With the light off and our body lying in a comfortable position,
We are now closing our eyes.
With our eyes closed,
With our body loose and with our breathing free and calm,
We are becoming aware of the muscles of our face and head relaxing.
We are loosening the muscles of the forehead,
Relaxing the eyelids,
Loosening the cheeks and lips gently and we are allowing our face and head to relax a little more.
With each soft breath,
We are loosening our face and head a little more.
We are becoming aware of the muscles of our neck and our nape relaxing.
Each time we are breathing,
We are allowing the muscles of our neck and nape to loosen a little more.
Our brain appreciates these moments of peace,
Of serenity,
Pleasant sensation.
We are loosening a little more the face,
The neck and the nape and we are becoming aware of our shoulders,
Our arms relaxing.
With each soft breath,
We are loosening the shoulders,
The arms,
The forearms and the hands a little more.
Pleasant sensation in our hands,
In the palms of our hands,
In the fingertips.
Sensation of peace,
Of serenity.
We are loosening even more the face,
The neck,
The nape,
The shoulders,
The arms and we are perceiving a pleasant sensation in our thorax,
Our back,
From top to bottom.
Pleasant feeling of relaxation.
We are becoming aware of this pleasant perception of the weight of our whole body resting on the bed and we are perceiving a pleasant feeling of tranquility that spreads to our whole body and mind.
With each breath,
We are loosening the face,
The neck and the nape,
The shoulders,
The arms,
The thorax and the back a little more and we are feeling our breathing,
Our soft and calm breathing at abdominal level.
When we inhale the air,
We are allowing our abdomen to inflate like a balloon that inflates gently and when we expel the air,
We are allowing the abdomen to return to its initial position like a balloon that deflates gently when expelling the air.
Pleasant perception of our breathing.
Inhalation,
Exhalation,
Pause,
Inhalation,
Exhalation,
Pause,
Inhalation,
Exhalation,
Pause,
Inhalation,
Exhalation,
Inhalation,
Exhalation,
Pause.
How pleasant it is to contemplate that respiratory pause that occurs until our next spontaneous inspiration.
Inhale and with each breath in,
We are loosening up a little more,
We are loosening the muscles of the face,
The neck,
The nape,
The shoulders,
The arms,
The thorax,
The back and the abdomen.
We are now feeling our lower body parts from the waist downwards,
Lower abdomen,
Legs,
Feet relaxing.
Pleasant sensation of deep relaxation throughout our body.
Every time we breathe gently,
We are allowing the legs and feet to loosen a little more and we are feeling our whole body relaxing in a pleasant way.
With each deep breath,
We are allowing this feeling of tranquility to settle in our whole body and mind.
With each deep breath,
We are becoming aware of a pleasant sensation of peace and stillness that settles in our whole body,
In our whole being.
With each breath,
Peace,
Stillness.
And we are going to allow this serene and calm breathing to accompany us all night long.
With each breath,
Stillness.
With each breath,
And throughout the night,
Our whole body is going to rest.
Our whole body is going to rest deeply during the entire night.
All tissues and organs are going to recover themselves throughout the night.
Our whole mind is resting deeply all night long.
With each deep breath,
Pleasant sensation of peace and stillness is spreading throughout our body and mind.
With each breath,
Peace,
Stillness.
With each deep breath,
Peace,
Stillness.
And tomorrow morning,
When we will wake up,
A pleasant feeling of rest,
Energy and vitality will be present itself within our body and mind.
In the meantime,
With each deep breath,
Pleasant sensation of peace and stillness is spreading throughout our body and mind.
With each deep breath,
Pleasant sensation of peace and stillness.
With each breath,
Peace,
Stillness.
With each breath,
Peace,
Stillness.
With each breath,
Stillness.
With each breath,
Stillness.
With each breath,
Stillness.
With each breath,
Stillness.
