Welcome to this learning to relax and fall asleep meditation.
Shifting a little and finding a comfortable spot as you are lying down.
And now taking a deep breath in for five seconds,
Letting it out and closing your eyes.
Making a fist with both hands.
Squeeze them hard.
Keep squeezing them,
Keep squeezing them and then let your hands go and relax.
Stretch both arms out in front of you.
Stretch as far as you can.
Keep stretching.
Continue stretching.
Keep stretching those arms and now let your arms fall back to your sides.
And let's stretch those arms again up over your head this time.
Stretch as high as you can.
Open your hands up high.
Keep them high.
Stretch your hands up over your head.
And now let them fall back down.
You know how much better your arms feel when they're relaxed.
And now pull your shoulders up to your ears.
Pull as far as you can.
Keep pulling.
Keep pulling and hold that position.
And now relax your shoulders and feel how comfortable you feel.
Now wrinkle up your face as much as you can.
Wrinkle up your nose,
Your mouth,
Your eyes,
Your cheeks and your forehead.
Make as many wrinkles as you can.
Keep wrinkling up your face.
Keep wrinkling.
And now relax.
Feel all the muscles in your face relax.
And now tighten up the stomach muscles as much as you can.
Pull your stomach in as hard as you can.
Keep pulling.
And now relax and let your stomach go out.
Let it be as relaxed as you can.
Feel how warm and good it feels.
And now tighten up your legs as hard as you can.
Keep them tight.
Tighten up those legs.
Tighten them up.
And now relax your feet and legs and let your toes go loose.
You are feeling relaxed and warm.
Letting your whole body go limp.
And feel how relaxed all your muscles are.
Keeping your eyes closed.
Think of all the relaxation within your body.
Breathe in gently and breathe out gently.
Continuing to gently breathe in and out until you gently fall asleep.
Breathe in gently.
Breathe out gently.
And continue until you gently fall asleep.
