Welcome to this meditation that will help you fall into a restful,
Deep sleep.
Make sure you're in an easy,
Comfortable position with everything you need for a night of sleep.
Go ahead and gently close your eyes.
Now take a full breath in,
Pulling in as much air as you can.
Then let it go.
Allow yourself another full and long breath.
Then let it softly go.
Take one more breath in at your own pace,
As full as you can,
Holding for a moment at the top.
And then let the air go.
Taking a few big breaths whenever you're ready to rest is an easy way to tell your body you're ready to sleep.
Begin to focus now on your right palm.
Relax your right hand and palm.
Relax each finger,
One by one.
Relax your right wrist.
And then your forearm.
Your elbow.
Relax your right bicep and entire upper arm.
Relax your right shoulder and all the way down to your right hip.
Now relax your right leg.
All the way down to your right ankle and foot.
Each toe on your right foot slowly lets go completely.
Bring your awareness up now to the right side of your neck,
Relaxing it.
Allow any sounds that you hear to feel like tiny waves of relaxation going into your right ear.
The entire right side of your head fully relaxes.
Your right brain relaxes,
Allowing creativity to be fully accessible.
Your entire right side is fully calm and relaxed.
Sleep is easy for you when you feel this at peace.
Sleep is easy for you when you feel this relaxed.
Good.
Now begin to focus on your left palm.
Relax your left palm and hand.
Relax each finger,
One by one.
Relax your left wrist,
Your forearm,
Your elbow.
Relax your left bicep and entire upper arm.
Relax your left shoulder,
All the way down to your left hip.
Now relax your left leg,
All the way down to your right ankle and foot.
Each toe on your left foot slowly lets go completely.
Bring your awareness up now to the left side of your neck,
Relaxing it.
Allow for any sounds that you hear to feel like tiny waves of relaxation going into your left ear.
The entire left side of your head fully relaxes.
Your left brain relaxes,
Allowing rationality to be fully accessible.
Your entire left side is fully calm and relaxed.
All of this brings you closer to falling asleep.
Good.
Now taking your awareness,
Starting with the back of your head.
Allow the weight of the back of your head to generate relaxation.
Let it fully release.
The back of your neck relaxes.
Your shoulders and shoulder blades fully relax.
Your entire upper back is completely relaxed.
Your spine relaxes,
Starting from the neck and slowly going down bone by bone.
Relaxing your nervous system that runs through the spine.
Your lower back relaxes as it presses against the surface you're laying on.
Your hips,
Pelvis and glutes relax.
The back of your legs relax,
Going all the way down to your ankles and the feet.
This makes you feel so sleepy.
I'm going to go through one more scan on the front of our bodies,
Starting at the forehead.
Many of us hold tension in our foreheads,
So allow it to just melt away.
Relax your eyes now.
Notice they're making tiny movements which allow you to relax even more.
Notice your nose and how the air passes through.
Allow this flow to relax you.
Relax your mouth and tongue.
Relax your throat.
Going down,
Relaxing your entire lungs.
Relax your heart,
Your ribs and stomach.
The tops of your legs relax all the way down to the tops of your feet.
Every single part of your body is so relaxed now.
Just enjoy this feeling for some time.
Now you're going to relax your body one more time,
But in a different way.
Make a fist with both of your hands and squeeze as hard as you can for five seconds.
And then let go completely.
Now tense your entire arms,
Flexing every muscle in your arms for five whole seconds.
And then release completely.
Now tense your chest and abs as much as you can,
Holding it for five seconds.
And relax your chest and abs.
Tense your pelvis and hips,
Holding tension for five seconds.
And then relax that area.
Tense your legs as much as you can,
Five seconds.
And then release the leg muscles completely.
And lastly,
Tense your feet as much as you can,
Holding for one,
Two,
Three,
Four and five,
Letting go.
By doing this,
You activate and then deactivate each muscle in your body,
Causing a continuous relaxation.
Now just stop doing anything at all.
Just allow yourself to be.
Allow for your body to adjust to anything it needs.
Let it do exactly what it needs to right now.
For however long you have to sleep right now,
Allow your body to do what it does best.
Rest.
