Welcome,
Tonight we are going to explore a deeper state of rest using techniques backed by research to guide your body and mind into a place of profound relaxation.
As you settle in,
Find your most comfortable position.
Whether you're laying on your back,
Your side,
Or however you prefer,
Let your body soften into the surface beneath you.
Gently close your eyes now and take a mindful breath in.
And as you exhale,
Imagine everything that's on your mind from your day starting to melt away.
Just for a moment,
Let go of the need to be anywhere else.
Right now,
It's time to rest.
You might not realize it,
But your body has a natural relaxation system,
The parasympathetic nervous system.
It's designed to help you unwind.
When we have a lot on our minds,
Our bodies are stuck in fight or flight mode,
Making it hard to relax.
But here's the good news.
You can flip the switch,
Signaling your brain and body to relax deeply.
Let's begin by focusing on your breathing,
Which directly affects your nervous system.
Slow,
Deep,
And mindful breathing is scientifically proven to activate this calming system.
Now you're going to take a slow breath in for a count of four,
Hold it gently for two,
Then exhale for six.
Let's do this together.
Inhale two,
Three,
Four,
Hold your breath.
Exhale slowly two,
Three,
Four,
Five,
Six.
Let's do this again.
Inhale two,
Three,
Four,
Hold your breath.
Exhale two,
Three,
Four,
Five,
Six.
Now return to your natural rhythm of breathing,
But continue to let each breath be slow and easy.
With every inhale,
You're feeding your nervous system the signal that it's time to relax.
And with each exhale,
You're allowing anything that you don't need right now to drift away.
Now imagine that you're wrapped in a cozy,
Heavy blanket,
A weighted blanket.
Research shows that deep pressure stimulation,
The kind that comes from weighted blankets,
Helps to lower stress hormones like cortisol and increase serotonin,
The feel-good hormone that helps you feel calm and balanced.
This gentle pressure on your body tells your brain you're safe,
You can let go now.
Feel the warmth and weight of this blanket resting on your feet,
Your legs,
Gradually covering your entire body.
This isn't just any blanket.
It is designed to hug you in all the right places,
Giving your nervous system permission to relax even more deeply.
The weight presses gently on your chest,
Helping your breathing become slower,
More rhythmic.
Notice how your muscles naturally respond to this weight by softening,
Letting go,
One by one.
This activates your body's natural way of sensing where you are in space.
The heavier the sensation,
The more grounded and secure you feel.
Now that your body is settling into this calm state,
We're going to help your mind sink into relaxation using guided imagery and progressive muscle relaxation.
So start by bringing your awareness to your feet.
Imagine them being cradled in soft,
Warm sand.
As you breathe in,
Gently tighten your muscles in your feet.
And as you exhale,
Let the muscles completely relaxed.
Feel your feet becoming heavier,
Sinking deeper into the sand.
Now move your awareness up to your calves.
Contract the calf muscles gently as you breathe in.
And on the exhale,
Release.
Let them soften,
Becoming heavy and warm.
Each muscle is letting go of any leftover tension,
Sinking deeper into the comfort of your bed.
Let's continue with your thighs.
Squeeze them tightly on the inhale,
And release on the exhale.
They too are melting away into relaxation.
Now move to your hips and lower back.
As you inhale,
Feel them becoming lighter.
And as you exhale,
Feel them sinking deeper,
Softening into the mattress beneath you.
Gradually move your awareness to your arms,
Your chest,
And finally your shoulders.
With each inhale,
Contract the muscles in your arms.
And with each exhale,
Relax and let them soften,
Becoming heavier and heavier.
We often carry so much tension in our shoulders without even realizing it.
So take a mindful breath in,
Gently shrug your shoulders up,
And on the exhale,
Drop them completely.
Let gravity pull them down,
Deeper into relaxation.
Next we'll take a little journey into your mind,
Using guided visualization.
Picture yourself standing at the edge of a quiet,
Peaceful forest.
The air is cool,
But not cold.
There's a gentle breeze,
And it carries the scent of trees and earth.
As you walk slowly into this forest,
You feel completely safe,
Surrounded by tall trees that sway softly in the breeze.
You notice a small stream flowing nearby.
You can hear the sound of the water,
Gently bubbling over rocks.
With every step you take along the path,
You feel more relaxed,
More at ease.
You know that the deeper into the forest you go,
The more peaceful you'll become.
So as you walk,
The air becomes a little warmer.
The ground beneath your feet softer.
There you see a cozy bed.
It's the perfect place to rest,
The perfect place to sleep.
You lay down on the bed,
Feeling its softness beneath you.
There's nothing to do here but rest,
Nothing to think about,
Just the sound of the stream,
The rustling of leaves,
And the gentle,
Warm breeze.
As you settle into this peaceful spot,
Your body feels heavier,
And your mind quieter.
You are sinking deeper and deeper into this soft bed.
Cognitive disengagement is the process of letting your mind wander into a peaceful place,
Allowing it to let go of everyday worries.
By imagining this serene forest,
Your mind begins to detach from all thoughts,
Entering a state where sleep can come naturally.
Feel your body now,
It's fully at rest,
Heavy and warm.
Each breath is slower,
Softer,
And with each exhale,
You sink even deeper into relaxation.
You don't need to chase sleep,
It's already here,
Gently washing over you,
Like that soft breeze in the forest.
Your body knows exactly what to do,
You have created the perfect conditions for rest.
All that's left is to allow it.
You are safe,
Calm,
And ready to drift into deep,
Restful sleep.
