Hello and welcome to the Soothing Sleep Series here on Insight Timer.
My name's Andrew Johnson and it's a pleasure to be here ending the day together.
It's important as you drift down into sleep to relax the body and the mind.
If you relax the mind the body will follow and if you relax the body the mind will follow.
And if you can do both at the same time you'll end up drifting easily and naturally down into sleep.
The secret is not to try,
Just allow.
So making sure that you're comfortable,
Taking a gentle deep breath in and out and closing down the eyes.
And noticing in this moment the contrast between eyes open and eyes closed.
There's quite a contrast,
The eyes work so hard for us.
I suppose you could say notice the contrast between the eyes on and the eyes off.
Engage your awareness down into the breath,
Returning home to the flow of the breath.
In and out.
Up and down.
Noticing the movement of the stomach or the chest.
Perhaps noticing the flow of the breath at the tip of the nose.
Noticing the contrast perhaps of the freshness of the in-breath and the relative warmth of the out-breath.
And notice if you will that on the out-breath there's a very subtle release.
A gentle softening within the body.
A little drifting down with the out-breath.
This of course is quite natural.
We use the out-breath to relax when we sigh,
When we yawn.
And take your mind now down,
Down into the feet.
Noticing the toes and the feet and the ankles.
And just like the eyes,
Switch the feet from on to off.
Use the out-breath to gently release and relax the feet.
Switching them off.
Letting go.
Moving your awareness into the legs.
And switching the legs from on to off.
Using the out-breath.
Releasing and relaxing.
Letting go.
Bring your awareness into the hands and the fingers and the thumbs.
Using the hands,
Fingers and thumbs from on to off.
Using the out-breath to release and relax.
Letting go.
Rest your awareness in the arms.
Using the arms from on to off.
Letting go.
Using your awareness in the shoulders.
Switching the shoulders from on to off.
Using the out-breath to release and relax.
Letting go.
Bringing your awareness into the stomach.
Using the stomach from on to off.
Letting go.
Bringing your awareness into the chest.
Switching the chest from on to off.
Using the out-breath to release and relax.
Letting go.
Resting your awareness on the muscles in the back.
Switching the muscles of the back from on to off.
Using the out-breath to soften and loosen.
To release and relax.
Letting go.
Bringing your awareness to the muscles of the neck.
Switching the neck muscles from on to off.
Using the out-breath to release and relax.
Letting go.
And bringing your awareness to the muscles of the face.
The jaw.
The mouth.
The tongue.
The cheeks.
The forehead.
Switching those muscles from on to off.
Using the out-breath to soften and loosen.
To release and relax.
Letting go.
And noticing the body in its entirety.
From the bottom of your feet.
To the top of your head.
And down to the fingertips.
Switching the entire body from on to off.
And resting with the out-breath.
Releasing and relaxing.
Softening and loosening.
Letting go.
Letting go.
Letting go.
As the body switches off.
As you continue to relax.
As you continue to drift a little deeper.
And deeper down.
So you may notice some areas of heaviness.
This heaviness is natural.
And appears when muscles start to lose their everyday natural tension.
Notice where the heaviness is starting to appear.
Gently welcome it.
Rest it.
Gently allow it to expand.
Connect with your out-breath once again.
Just gently.
And imagine and allow that with each out-breath.
Just sinking a little deeper down into the bed.
A little heavier.
A little more comfortable.
A little softer.
Letting go.
Letting go.
Letting go.
Isn't it nice to know that there's nothing you need to?
Know where you need to go apart from.
Drifting deeper.
Letting go and sinking deeper into the breath.
Letting go and drifting deeper into the heaviness.
Letting go.
Drifting deeper into the comfort.
In a moment,
I'm going to count slowly and gently down from 10 to 1.
Imagine that with each number that you hear me count,
You're sinking just a little deeper.
Deeper down into sleep.
Into heaviness.
Into comfort.
There's nothing you need to.
Apart from let go with each descending number.
So ready.
Ten.
Nine.
Eight.
Drifting deeper.
Seven.
Six.
A little heavier.
Five.
Four.
Deeper asleep.
Three.
Deeper and deeper.
Two.
And one.
All the way down.
Deeper and deeper asleep.
Letting go.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
Drifting deeper and deeper asleep.
