Make sure you are in a very comfortable position and that you will not be disturbed.
You can listen to this meditation during the day when you can catch a break or at night when you're ready to float off into a long night's sleep.
Take a big breath in,
Pulling in as much air as you can and just let it go.
Allow yourself another full and beautiful breath.
Letting it go without pushing the air out too hard.
Take one more breath in your own time,
As full as you can.
Holding it for a moment and letting the air go.
Beautiful.
Taking a few big deep breaths whenever you are ready to rest is now your priority.
I invite you to begin to focus on your right palm.
Relax your right palm and hand.
Relax each finger one by one.
Relax your right wrist,
Your forearm,
Your elbow.
Relax your right bicep and entire upper arm.
Relax your right shoulder,
All the way down to your right hip,
Relaxing it too.
And now you relax your right leg,
All the way down to your right ankle and foot.
Each toe on your right foot is now slowly letting go completely.
Bring your awareness all the way up now to the right side of your neck and relax it.
Allow any sounds you hear to feel like tiny waves of relaxation going into your right ear.
The entire right side of your head is now fully relaxed.
Your right brain relaxes,
Allowing creativity to be fully accessible.
Your entire right side is now fully calm and relaxed.
Sleep is easy for you when you feel.
Sleep is easy for you when you feel.
This relaxed.
Beautiful.
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 arms.
Relax your left shoulder and down to your left hip,
Relaxing it too.
You relax your left leg all the way down to your left ankle and foot.
Each toe on your left foot slowly lets go completely.
Bring your awareness all the way up now to the left side of your neck,
Relaxing it and allowing any sounds you hear to feel like tiny waves of relaxation going into your left ear.
The entire left side of your head now fully relaxes.
Your left brain relaxes,
Allowing rationality to be fully accessible.
Your entire left side is calm and relaxed.
This now brings you closer to falling asleep.
You are doing so good.
Now bring your awareness to your back,
Starting with the back of your head.
Allow the weight of the back of your head to generate relaxation.
The back of your neck relaxes.
Your shoulders and shoulder blades relax completely.
Your entire upper back is completely relaxed.
Your spine relaxes,
Starting from the neck,
Slowly going down bone by bone,
Relaxing your nervous system that runs through the spine.
There are 33 bones in your spine and each of them is relaxing one by one.
Your lower back relaxes as it presses against the surface you are laying on.
Your hips,
Pelvis and glutes relax.
The back of your legs all the way down to your ankles now relax.
This makes you feel so sleepy.
We are going to go through one more focus scan on the front of your body,
This time starting at your forehead.
Many of us hold tension in our foreheads,
So allow your forehead to just melt away,
Allowing wrinkles to flatten.
This also relaxes the frontal cortex of the brain,
The place of creative formulation.
Relax your eyes now.
And notice they are making tiny movements.
These movements are called rapid eye movements,
Which allow you to relax even more.
Relax your nose and how the air passes through and allow this flow to relax you.
Relax your mouth and your tongue.
Relax your throat.
Relax your entire lungs.
Relax your heart.
Relax your ribs and stomach.
Allow all of your vital organs to relax,
Your liver,
Pancreas,
Spleen,
Kidneys.
Your entire digestive system relaxes now.
Your reproductive organs completely relax.
Feel your legs relax all the way down to your toes.
Wonderful.
Every single part of your body is so relaxed right now.
Just enjoy this feeling for some time.
Oooo.
You Now you're going to relax your body one more time,
But in a different way.
A fully relaxed body invites sleep to come easily and effortlessly.
Make a fist with both of your hands and squeeze as hard as you can for five seconds,
Then let go completely.
Five,
Four,
Three,
Two,
One and let go completely.
This is called tensing your body and it is good for drifting into sleep quickly.
Tense your entire arms,
Flexing every muscle in your arms for five seconds and release completely.
Now tense your chest and abs as much as you can,
Holding it for five,
Four,
Three,
Two,
One and let go.
And relax your chest and abs.
Tense your pelvis and hips and reproductive organs,
Holding this tension firmly for five seconds.
And relax this area.
Tense your entire legs as much as you can and holding this tension for five seconds.
And release the leg muscles completely,
Relaxing your legs.
And lastly,
Tense your feet as much as you can,
Holding two,
Three,
Four,
Five and relax your feet.
You have done a great job.
By doing this,
You activate and then deactivate each muscle in your body,
Causing a continuous relaxation.
Now just stop doing everything.
Don't flex or relax anything.
Don't activate or rest any area.
Just allow yourself to be.
Allow your body to adjust to anything it needs.
Allow your body to have complete freedom from thought.
Let your body be in control now to heal what needs to be healed.
Or activate what needs to activate.
Or rest what needs resting.
It will do exactly as it needs to do now.
Without your conscious effort or even your suggestion,
This is the natural state of your body.
When you allow the mind to calm and quiet.
When your mind gets out of the way,
Your body can take charge in miraculous ways.
Changing hormones,
Chemicals,
Frequencies,
The very structure of each cell.
This is what sleep and rest are for.
Sleeping fully allows for our mind to let go of the body so that it can regenerate.
Now allow your body to do what it does best.
Rest and sleep.
Good night.
