Good evening,
My name is Bill Larson.
Tonight,
As we let go of the events of today to be able to enjoy a peaceful and restful sleep,
Let's take a moment first to appreciate ourselves for being here.
That we're actually taking this time to be present,
To go inside and look into our own lives so that we can care for our own health and mental well-being.
Let's take a few moments to concentrate on our mind and body with a mindful check-in.
Being aware of any sensations,
Any thoughts,
Any tightness in the body,
As well as becoming attuned to your mood,
Feeling or emotions,
And just acknowledging whatever's being felt,
And for tonight,
Simply letting it be.
As we go through the body,
You may notice from time to time tensions,
Tightness,
And achiness.
That's okay,
Because this is your time to focus on those stressed areas and allow them to soften so that you can find a more relaxed place for yourself before sleep.
Now,
Very gently,
Let's bring our attention to your breathing.
Being mindful of the breath in your abdomen,
Expanding on an inhalation,
And falling on an exhalation.
Breathing in and breathing out with awareness,
Breathing normally and breathing naturally,
Feeling the rise and fall of your abdomen.
Being aware of our breathing can help calm us down when we're feeling anxious or fearful or any emotion.
Breathe in and breathe out,
Taking in one inhalation and letting go of one exhalation at a time.
Now,
Gently withdraw the awareness from your breathing so we can shift our focus to a full body scan.
Begin by gently concentrating on the soles of your feet,
The heels,
The bottom of your feet,
The toes,
And the top of your feet,
Behind your Achilles tendon,
And gently above into your ankle joints.
And as you breathe,
Release all the tension you might be feeling so that your feet are relaxed.
Then,
Extend that release into your lower legs,
Your calves,
The shins,
And into your knees.
Remember,
Breathe in and breathe out slowly.
Now,
Release the tension from your upper legs,
Your thighs,
Your hips,
And your pelvis.
Good.
Let's now focus on releasing the tension in your lower back,
Your spine,
And eventually your upper back.
As you breathe,
Release any tensions you may feel in those places.
Good.
As you breathe,
Be mindful of your shoulders and shoulder blades.
Feel yourself move from your shoulders to your upper arms and down into your elbows,
Forearms,
Wrists,
Hands,
And fingers.
Finally,
Mindfully release the tension in your neck,
Your face,
And your head.
Good.
You have now completed a system check on yourself.
You have taken the time to put aside the events of your day to focus on you,
Your head and neck,
Your shoulders,
Your arms and hands,
Your chest and abdomen,
Your back,
Hips,
Legs,
And feet,
Feeling the body as a whole from head to toe.
Now,
Breathe in,
Feeling your chest rise ever so gently,
And breathe out,
Letting it fall and relax.
Breathe in and breathe out.
Now,
As we breathe,
Imagine yourself sitting in the most comfortable chair,
Curled up under a blanket,
Looking out of a big window,
And enjoying the relaxing sound of the falling rain.
I don't know about you,
But I love when it rains,
And the sound of rain instantly centers me and brings me calming peace.
So make sure you're as comfortable as possible,
And again,
Focus on your breathing so you can relax,
Your mind can become calm,
And so your heart can settle.
Breathe in and out slowly.
Good.
Now,
For the next hour,
Simply relax and enjoy the soothing,
Peaceful sound of the falling rain.
Good night.
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