Sometimes,
Our bodies wake us up in the night because they're processing stress,
Thoughts,
Something that's unresolved.
Our brains are simply doing their job.
They're looking out for us.
By focusing on relaxing each part of your body,
We can signal to the mind that we're safe.
There's nothing else we need to do right now.
Allow yourself to take a deep breath,
Inhale through the nose,
And fill your lungs,
And slowly let it all out.
Just allow yourself to be here,
Lying in your bed or in your space.
It's natural to wake up in the night.
Our bodies and our minds are constantly working,
Even when we sleep.
When thoughts start to race,
It can feel like we'll never fall back to sleep.
But with gentle attention,
We can relax our bodies,
Which will allow us to relax our mind.
Allow yourself to settle in,
Feel comfortable in your space,
And move your attention down to your feet and to the soles of your feet.
Allow your awareness to move gently from your head,
Your mind,
All the way down to the soles of your feet.
And as we move through the body,
You can imagine each part of your body relaxing,
Each part of your body becoming warm.
Your attention on the soles of your feet,
Relaxing the muscles and the tops of your feet,
And moving to your ankles.
Allow your ankles to relax and become warm,
And moving gently to your lower legs.
Allow your lower legs to relax and become warm,
And gently moving your attention to your knees,
Relaxing your knees.
Gently moving up to your upper legs.
Allow your upper legs to expand,
Relax,
Soften the muscles.
And gently moving up to your hips.
You can maybe visualize your hips expanding,
Growing wider,
Softening.
And deep into the hips,
Moving to your lower back,
Feeling any sort of release,
Softening your lower back.
And moving to your lower belly,
Allow your lower belly to feel relaxed and warm.
Moving to your middle back and your upper back.
Feel your back resting heavy on the surface beneath you,
Weighted,
Allowing gravity to gently pull you.
Move your attention to your chest.
Notice your breathing.
Notice the rise and the fall of your chest as you breathe.
Moving your awareness to your shoulders,
And allow your shoulders to relax,
To widen.
Draw relaxation down your arms,
Through the elbows,
The lower arms,
The palms of your hands,
Relaxing tension through the fingertips,
Through the thumbs,
The first finger,
The middle,
Ring,
And pinky finger.
Allow your arms to feel weighted on the surface.
Gently bring your attention up to your neck,
Gently moving to the base of the skull.
Allow your head to become heavy,
Heavy and weighted on the surface beneath you,
Relaxing through the muscles that support the skull,
Expanding down through the forehead,
Allowing your forehead to expand.
Moving to your eyes,
Allow your eyelids to feel heavy and weighted,
Down to your nose.
Allow your mouth and your jaw to relax.
Allow your teeth to separate.
Relax your tongue,
Relaxing through the right side of your body,
And relaxing through your left side of the body,
Relaxing all the way down the front side of your body,
And releasing and relaxing all the way down the back side of your body.
Notice your body warm,
Relaxed,
And heavy,
Weighted on the surface beneath you.
You can let yourself drift whenever you're ready,
And know that rest is happening,
Even if sleep doesn't come immediately.
Allow this relaxation to take you deeper,
And trust that your body and mind know the way.
The music will continue.
You can stay with this for as long as you'd like.
