Hey,
If you're having trouble falling asleep,
Let's settle down together and gently help your body and mind to let go.
Find a comfortable position in your bed and close your eyes.
Take a deep breath in through your nose.
And then slowly exhale.
Allow yourself to fully arrive in this moment.
The day is over.
Yesterday.
Is complete.
And tomorrow hasn't arrived yet.
In this moment.
There's nothing else for you to do.
No one needs anything from you right now.
You can simply lie here and relax.
Breathe calmly in through your nose.
And slowly back out again.
Try to breathe into your belly.
Notice how your belly rises as you inhale.
And false as you exhale.
Often,
It is our racing thoughts and ruminations that keep us awake.
Our mind gets stuck in problem solving,
Going over the same issues over and over again,
Without finding a solution.
Remind yourself.
That you don't need to solve anything tonight.
In the dark,
Everything seems bigger and more difficult than it really is.
Right now there's nothing you can really do about it.
So instead,
Allow yourself to set aside the thoughts and problems until tomorrow.
Imagine taking a box off the shelf.
Maybe it's made of cardboard or perhaps it's heavy and sturdy,
Made of wood.
Carefully open the lid and place your mind with all the thoughts and worries inside the box.
Let your emotions and concerns and everything that's been keeping you awake.
Memories.
Problems.
Everything goes into the box.
Now gently close the lid.
Seal it with tape or lock it with a key.
Feel the sense of relief and lightness that comes from placing everything inside that box.
In there,
Your thoughts are safe and can wait until you've had a good night's sleep.
Place the box somewhere you'll find it.
Perhaps in front of the door or on your desk.
Feel reassured that everything that's important will be waiting there for you.
Tomorrow you can return to it and decide what you want to do.
But for now,
It's time to let go and rest.
In your mind,
Return to your bedroom and crawl into your cozy bed.
Hear the soft sheets welcoming you.
Let your head sink into the pedal.
And notice all the tension leaving your muscles.
Feel grateful.
For being able to rest here in this peaceful place.
Let your feet and legs sink into the mattress.
Your hips and back.
Allow your belly and chest to fully relax.
Soften your shoulders.
And arms.
Relax your neck and head.
With every exhale,
Feel yourself sinking deeper into the soft bed beneath you.
Your body is heavy and relaxed.
Breathe calmly into your belly.
And slowly exhale.
With every breath,
You become calmer and more relaxed.
If you like,
Gently lengthen your exhalation.
Breathe in for 4,
3,
2,
1 and out for 6,
5,
4,
3,
2,
1.
In for 4,
3,
Two.
1,
And out for 6,
5,
4,
3,
2,
1.
In for 4,
3,
2,
1.
And out for 6,
5,
4,
3,
2,
1.
If you like,
Stay in this rhythm or slowly return to your normal breathing.
Begin to move your awareness through your body.
Feel any tension leaving your feet.
From your left big toe.
To the second toe.
A toe.
4th toe.
Little toe.
Across the sole of your foot.
And the top of your foot.
To your ankle Move on to your right foot.
Big toe.
Second toe.
Third toe.
Postal.
And little toe.
Scan the sole of your right foot.
From the ball.
All the way to the heel.
And the top of the foot.
Bring your awareness to your right ankle.
And your calves Relax your lower legs.
And your knees.
Relax your thighs.
Let go of any tension in your legs.
Your entire lower body is heavy and relaxed.
Move your attention to your hips.
And your pelvis.
Relax your lower back.
And your abdomen.
Notice how your belly gently moves with your breathing.
Feel how it rises as you inhale.
And false as you exhale.
With every breath you become calmer and more relaxed.
Move up to your ribs.
And the mid-back.
Relax your chest.
And upper back.
Release any tension in your shoulders and neck.
Allow your shoulder blades and collarbones to spread and soften.
Let your entire spine relax.
From the base of your skull.
All the way down to your tailbone.
Bring your awareness to your upper arms.
And the elbows.
Down through your forearms.
To your wrists.
And hands.
Relax your palms.
And the backs of your hands.
Scan each finger.
From the left thumb.
To the index finger.
Middle finger.
Ring finger.
Little finger.
To the right hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Feel your fingertips.
And your knuckles.
Let your arms and hands become heavy and still.
Your entire upper body is heavy and relaxed.
Bring your attention to your neck.
And your throat.
Relax your jaw.
Feel how your tongue rests gently in your mouth.
Soften your cheeks.
And let your entire face release and relax.
From your chin,
To your lips.
And your nose.
To the eyes,
Relax the muscles around your eyes.
And your eyebrows.
Soften your forehead.
And your ears.
Feel the weight of your head resting against the pillow.
Let go of any remaining tension in your head and neck area.
Your whole body is calm and relaxed.
As you get sleepier and sleepier.
Your breath is deep and steady.
Imagine you are standing at the top of a staircase.
Ten gently lit steps are leading you down into sleep.
With every exhale we take one step down the staircase.
10,
Breathe in and out slowly.
9.
.
.
Take another step down the staircase.
8 With each step you move further down into relaxation.
7 Release any remaining tension from your body.
Six,
You're feeling sleepier and sleepier.
5.
.
.
Your body is calm and at ease.
Four,
Your breathing is slow and relaxed.
Three,
You let everything go.
Two,
Going deeper and deeper into relaxation.
1,
Nothing can affect you down here anymore.
Zero Sense how you are stepping onto a wonderfully soft cloud.
This is the place for you to rest.
Sleep well and sweet dreams.
