Guided healing,
Deep sleep practice.
My name is Carla and I'll be your guide.
Make sure you're in a comfortable and quiet environment.
Come to prepare yourself for sleep by turning off your phone and dimming the lights.
This is your time and you deserve to experience healing deep sleep now.
This is your time for total relaxation and inner stillness.
Now lie down in a comfortable position,
Preferably in your bed or on a supportive surface beneath you.
Try and keep your eyes closed and follow the sound of my voice.
Let your body sink into your bed or the surface you're lying on.
Get comfortable.
It's okay to shift and move a little to let your body settle and relax.
Be comforted knowing everything is okay.
Nothing else matters right now.
Know where to go and nothing to do but relax and go to sleep.
You are here in this moment to simply feel your body and listen.
Don't worry if you can't hear everything I say.
It's natural to flow in and out as you deeply relax.
You are safe,
Protected,
And held in this space.
You are slowly coming into stillness now,
Coming into a deep,
Nourishing rest.
Feel your natural breath as it flows in and out of your nose.
Allow your bones to be heavy,
Releasing all tension.
Allow your breath to be your anchor,
Inhaling deeply and gracefully in through your nose and exhaling slowly,
Deeply,
Relaxing your mind and body.
Allow your awareness to travel through your relaxed body.
Keep breathing.
Tune in to feel sensations that may come up in your body.
Welcome all sensations just as it is.
No judgment.
Just relax.
Breathe.
Set an intention for peaceful,
Deep sleep.
Breathe.
Now bring your attention to your mouth.
Feel your jaw,
Your lips,
Upper lip,
Lower lip.
Notice where your lips touch.
Feel the inside of your mouth,
Roof,
Under the tongue,
Upper teeth and gums,
Lower teeth and gums,
Your tongue,
Root of the tongue,
Center of the tongue,
Tip.
Notice the sense of taste in your mouth.
Feel the left inner cheek,
Right inner cheek.
Then feel all the parts together,
Now as a whole.
Feel your mouth as sensation,
As energy,
As radiant vibration.
Bring your attention back to your breath,
Your natural breath as it flows through you.
Feel the inhale,
Breathing in calm and tranquility.
Breathe out.
Exhaling,
Imagining a wave passing downward through your body,
Carrying away tensions.
As you inhale,
A fresh wave flows upward through your body,
Bringing a sense of calm to every cell.
Then exhale,
Wave flowing downward through the body,
Carrying away your fears.
You are safe.
Just drift,
Relaxing.
Feel yourself becoming sleepy,
Ever so slowly and gently feeling sleepier and sleepier,
Drifting.
Deep breathing,
Letting each breath occur naturally,
Without effort,
At whatever pace is comfortable for you.
Feel your breathing become calm,
Slow and easy,
Effortless.
Feel your shoulders relaxing,
The muscles releasing their hold.
Your legs are still and they are starting to feel heavy.
Your feet are very warm.
Feel the warmth spreading as your legs become warmer as well.
Your arms are getting heavier.
Feel yourself sinking into the surface you are lying on.
Sinking deeper,
Deeper,
Your whole body is feeling very heavy.
Feel the warmth in your hands grow warmer and warmer,
Spreading up to your arms,
Your hands and your arms feel heavy.
Deep breathing.
Notice that your eyelids are feeling heavy.
They are getting heavier and heavier.
Feels good to rest and relax now.
Imagine that the tension in your body is flowing out through your fingers and toes,
Draining away.
With each breath you can feel the tension leave right out of your fingertips and right out of your toes.
Feel the tension leaving your body melting away.
Let your mind drift now for a moment,
Just relaxing,
Not needing to focus or think.
Just drifting as the tension melts away and your body relaxes.
You can actually feel the stress and tension as it flows to your hands and feet and melts away from your body.
Feeling only a feeling of relaxation,
Notice this feeling that is left after the tension is gone.
A soft,
Warm,
Relaxed feeling.
Your body is so heavy and relaxed,
Sinking down,
Down,
Deeper and deeper,
Drifting to deep,
Restful sleep.
It feels so good to surrender to the heaviness of sleep.
Keep breathing naturally.
Breathe.
Relax.
Drifting away into deep,
Calming sleep.
Your body is like a feather now,
Floating down gently toward a peaceful sleep,
Slowly resting,
Sinking into peaceful,
Pleasant sleep.
So sleepy,
Drifting down deeper,
So deeply asleep,
Pleasant,
Calming,
Dreaming.
Softly sinking into comfort and deep,
Calming sleep.
There are no more words you need to focus on.
Just beautiful,
Calm music as you sleep deeply.
Enjoy the relaxation now and allow yourself to drift off into pleasant,
Deep sleep.
