Progressive Muscle Relaxation For A Deep Sleep

As you're settling in and as you begin to relax,

Prepare your space for deep sleep tonight.

Make sure your bed is comfortable.

Your pillows are ready for your head to gently lay down.

As you prepare your space,

Look around you.

Are there any electronics that need to be closed or turned off?

Have you turned out all the lights?

If you need water beside the bed,

Do you have that now?

When you feel your space is ready for a relaxed sleep,

Knowing that you have everything you need,

Lay down gently upon your bed.

Snuggle into your sheets or blankets.

Adjust your pillow and make it just right.

Let it support all parts of your neck and head.

The day has come to an end.

Find yourself in a comfortable position,

One that is ready and offering you a relaxed sleep.

As you start taking slower and deeper breaths,

Notice that each breath out releases tension.

And with each breath in,

You invite in more relaxation.

Releasing tension and inviting in peace,

With each breath you gift your body.

As you slip deeper into this relaxation,

You can feel all parts of yourself beginning to connect.

Your breath is a natural connector of everything within you.

It is a source of energy,

A rhythmic healing force always available to you.

So allow your breath to slow your mind.

You can place all thoughts to the back of your mind.

Breathing in and expanding your belly,

Hold and release.

Breathing deeply,

Holding and release.

Releasing any tension those thoughts have left with you or any tension that has carried with you from the day.

The greatest gift you can now give yourself is making the choice and allowing yourself to have permission to release the day.

There is no need to cling onto any of the thoughts that arise and fall.

Just observe them.

You may give them time on another day.

Imagine wrapping each thought that is holding your focus in a bubble of light,

Knowing that it is safe and will not be forgotten.

You are simply placing it aside for a time when you can give it your full attention.

It is not needed right now.

This is your time.

You deserve this time.

Deep sleep is awaiting you.

And while you are settling in,

Imagine you are also opening your heart for a deeper sleep tonight.

Breathing into the heart space,

Imagining that those petals of your heart are slowly beginning to open.

Breathe like you are welcoming in divine light into your heart space.

As sincerely as you can,

Welcome it in.

Allow it to offer you the restoration that comes from deep sleep.

With that restoration of energy,

You will have more energy in the days that follow.

Energy for yourself and also so that you can become more available to others.

You may have already closed your eyes.

If not,

I invite you to do so now.

Make them very,

Very heavy.

Allow those eyelids to seal down closed.

And bring your focus up and in to the brow points or the seat of concentration between your brows but just a little higher towards the forehead.

And stare,

Pressing the tip of your tongue to the roof of your mouth.

Good.

Now exhale and breathe naturally.

Continue to stare inward and upward.

When you press the tip of your tongue to the roof of your mouth,

This actually places your jaw in alignment and releases any tightness you are holding onto.

Keep staring in and up.

Inhale again.

Hold and exhale.

Good.

Now relax those eyes and your eyelids completely.

Notice where your eyes naturally go as you are drifting into hypnosis.

If they focus in on one place,

Let them do just that.

If they start moving slowly or rapidly,

Allow them to do what they want to do.

Sacred sleep is awaiting you.

And you can experience the divine in all things,

In all people,

In all places and landscapes.

And even in the midst of sleep,

Life becomes magical.

Life unfolds with beauty and more fulfillment.

Let yourself feel these words and say them in your mind.

I now intend to let go and allow for a deep and restful sleep.

In your heart,

Welcome peace into your room,

Upon your bed,

Within your mind.

Invite light into your heart.

In gratitude,

Welcome this deep sleep tonight as if it has already happened and you are appreciating the fact that you slept so well in advance.

Breathing in and letting go.

Taking space for wonder and gratitude as you rest deeper and deeper.

Now as you continue to breathe,

Bring your awareness to the tips of your toes.

Notice all of your tension upon the tips of your toes.

Imagine as if each and every one is lighting up,

Slowly glowing,

Soft ambient light spreading through your feet,

Up through the soles,

Arches and heels.

Allow your feet to totally relax.

Notice how all the muscles in your feet seem to soften as you invite them to just let go.

Bring your attention up to your ankles,

Ambient lights moving up through your calves.

Feel your legs under you,

Supporting you in the place you are in.

Allow your legs to become very,

Very heavy.

Feel that ambient light moving through the fronts and the backs of your knees,

Up through your thighs.

Allow your legs to relax and soften.

Move your attention up to your hips,

Your torso,

Your chest and your shoulders.

Feel that soft ambient light spreading,

Moving,

Expanding and softening every muscle,

Every tissue and fiber that this light touches.

Invite all of your muscles to lengthen and relax.

Feel the tension in those places melt away.

Feel that brightening light moving up and into your hands.

Gently wiggle your fingers.

Now feel them become lighter,

More relaxed as all the tension in your hands drains out.

Feel your fingers and hands softening.

Bring your attention to your neck.

Tell all of the tension in your neck to melt away.

Feel your neck muscles relax and soften.

Feel that ambient light that started at your toes moving all the way through your legs,

Abdomen over your heart,

Up through your arms and now bring your energy to your face and head.

Gently move your jaw around.

Feel the muscles in your face starting to relax.

Notice your jaw drop open just slightly as the tension there is released.

Feel yourself soften and let go of all the tension that your face is holding.

Relax the muscles around and behind your eyes.

And as you do so,

Your thoughts are softening.

Become aware of how different your body feels and remember this moment whenever you are feeling tension in different areas of your day.

Feel the gratitude you have as you connect to how good your soft bed feels.

You can feel your body relaxing and drifting deeper and deeper and deeper.

Mentally scan your body from the tips of your toes up to the crown of your head.

Take a moment to notice if there are any areas in your body that are tight or tense.

Notice those areas if there are any.

Thank them for doing what they do and ask them now to let go.

Breathe and release any lingering tension.

Take your time,

Continue unwinding and deepening your own profound physical and mental relaxation.

Now bring your awareness to your heart space.

Be here now.

Be simply in this moment,

Resting within your heart.

Looking out through the eyes of love.

Even a field is just in front of you,

A beautiful,

Open,

Lush green field.

You feel the grass growing beneath your feet.

You are walking on the softness of each blade beneath your feet.

Perhaps in your field there are wildflowers growing.

Notice them taking this peaceful beauty before you.

As you continue walking,

You feel the breeze around you.

You begin to feel life all around you.

In this space,

You are so satisfied.

You are content.

You feel right now,

In this space,

You have all the answers you need.

Keep walking in this meadow and when you are ready to look ahead of you,

You'll find that there is a tree,

A great and wise old tree.

You begin to move towards this tree and as you come closer,

You see how the roots intertwine and are grounded into the earth.

You look up and notice the intertwining branches and feel in awe of this moment.

As you draw close to the tree,

You feel more and more amazed.

The closer you come to the tree,

The more peaceful you feel within,

The more full you feel with contentment and ease.

You can feel your hands lifting.

Place your hands on the tree.

Feel the grounded energy of the tree.

Allow yourself to lie down below the tree.

Looking up at all the branches,

You smile,

Remembering that you've done this as a young child.

How big the tree looked when you were lying down.

How happy and relaxed you were after playing outside.

You remember how free it felt and you wonder how you might feel that free again.

No pressure from others,

Just you outside,

Freeze a bird lying in the soft grass.

Breathing in that fresh breeze and releasing.

You can feel your inner child around you.

What do they want to show you or say to you?

Can you feel how much love is within you?

You marvel at how distant that childhood freedom feels and yet it really wasn't that long ago.

Not really.

That playful spirit.

That wonder of the world.

That beautiful belief in yourself is still here.

Feel that wonder now as you look up at all the intertwining branches of this majestic tree that you are resting under.

Let that childlike feeling wash all over you,

Allowing you to see more clearly.

You're grounded and content,

You feel at peace within yourself and with your surroundings.

Allow yourself to sink deeper into this relaxation.

You know you are safe here.

You know you can rest here.

In this space,

All that is around you is only that which can serve your highest good.

Feel your heart become full with gratitude.

Allowing your eyelids to rest ever so heavily.

Like shades that have been drawn closed.

It's so heavy,

Droopy,

Drowsy,

And sleepy.

Imagine now that the roots of this tree are like steps down the path leading to a deep sleep.

Imagine yourself gently traveling down these wonderfully carved steps in the roots.

These roots are strong and go deep into the earth.

They can hold you securely.

Each step down,

You move deeper and deeper into your restful place of deep sleep.

You are so ready for a good sleep tonight.

You take another step and another step down,

Deeper and deeper.

And as you take each and every step down through the root system,

You marvel at what you see.

You recognize a beautiful glowing chamber.

There is a path.

You recognize the path.

It is such a comfortable path and it's here just for you.

You are safe here.

You feel so good here.

This is your place.

You feel perfectly and wonderfully relaxed in this space.

The blankets,

The soft sheets are inviting you to rest your body.

The covers feel so good on your skin.

Your pillow is just right.

The bed is supporting you perfectly.

You could rest here for a good long while.

There is no rush,

No concerns here.

You feel so good.

Your eyelids are so heavy.

You can just let go now.

You can feel yourself pleasantly drifting,

Drifting,

Drifting.

Sleepier and sleepier.

Moments are passing and you are resting deeper into your bed.

Breathing now into such a relaxed,

Restful sleep.

You are meant to be here right now.

This is your deep sleep tonight.

You are warm and snuggled into your covers.

You can always come back here whenever you'd like.

As I count down from five to one,

Allow yourself to fall deeper and deeper into the cozy comfort of those soft sheets,

Blankets and pillow.

Five.

Softly focus on the number five.

Take a deep breath in and let it go.

You can sense any last drops of tension leaving your body.

Your bed is so comfortable and warm and invites you to fall safely asleep.

Four.

You are feeling more and more relaxed.

You are looking forward to a nice deep sleep.

Your mind is starting to find such perfect stillness.

If any last thoughts emerge,

You find that they are positive thoughts that just drift across your mind and into nothingness.

Three.

You are drifting now.

Feel how heavy your body feels against the bed.

Your mind is ready to rest for a while.

Your body is ready to take a break.

You are feeling wonderful and safe.

You are comfortable and drifting off.

Two.

So calm.

So content.

So relaxed.

Heavy.

Calm.

Relaxed.

One.

Breathe softly.

You are ready to drift off and float away into dreamland.

Feel how heavy your eyelids feel.

You are drifting.

Feel yourself drift and drift.

And drift.

Into your much deserved rest.

Wrapped in unconditional support and unconditional love.

Hearing the sounds of my voice slowly fade as you rest into a deep sleep.

You are ready to drift off and float away into dreamland.

Bak you you you