Welcome to the present moment of an worthy quit relaxation.
Before we begin,
Remind yourself that this time is for you and your God.
Allow no distractions,
No worries and no to-do lists to interfere with your time.
I'm going to guide you down into restful and rejuvenating deep sleep.
Sleep is a powerful experience that we all have,
No matter who you are,
Where you are.
It allows our bodies to heal and our minds to sort through any problems.
Meditation is a wonderful way for us to access a slower brain frequency state that is similar to when we are sleeping.
Are you ready to go into a very relaxing state to allow yourself the deep sleep every night that you deserve?
So let's begin.
Find a small spot to gaze at somewhere comfortably in front of you.
Focus on this spot and do not let your eyes turn away.
As you look here,
I'm going to ask you to blink your eyes with every number I count,
Starting with the number 10.
All right,
10.
Blink your eyes.
Nine.
Blink.
Eight.
Blink.
Seven.
Six.
Five.
Six.
Five.
Four.
Three.
Two.
One.
And zero.
Your eyes are ready to gently close,
So just allow them to.
And you will notice when you do so,
A gentle wave of relaxation sweeps over you completely.
We are going to do a very relaxing body scan now to fully relax your body.
Begin to focus on your right palm.
Relax your right palm and hand.
Relax each finger,
One by one.
Very good.
Think about the fingers.
Relaxing each one,
One by one.
Your right wrist.
Your forearm.
Now your elbow.
Relax your right bicep and entire upper arms.
Relax your right shoulder and down to your right hip.
Relaxing it too.
You 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,
The right side of your neck.
Relaxing it.
Allow any sounds you hear to feel like tiny waves of relaxation going into your right ear.
Very good.
Very good.
The entire right side of your head,
Fully relaxed.
The entire right side of your head,
Fully relaxed.
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 relaxed.
Sleep is very easy for you when you feel this relaxation.
Good.
Now let's begin focusing on our left palm.
Relax your left palm and hand.
Relax each finger,
One by one.
One by one.
Each finger.
Relax your left wrist,
Your forearm.
Relax your left bicep,
An entire upper arm.
Relax your left shoulder and down to your left hip,
Relaxing it too.
Very good.
Relax your left leg,
All the way down to your left ankle and foot.
Each toe on your left foot slowly lets go completely.
Let it go.
Bringing your awareness up now to the left side of your neck,
Relaxing it.
Allow any sounds you hear to feel like tiny waves of relaxation going into your left ear.
The entire left side of your head fully relax.
Your left brain relaxes,
Allowing rationality to be fully accessible.
Your entire side is fully calm and relaxed.
This brings you closer to falling asleep.
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 relax.
Your shoulders.
Your shoulder blades fully relax.
Your entire arpego is completely relaxed.
Your spine.
Relax,
Starting from the neck.
Be going down,
Bone by bone,
Relaxing your nervous system that runs through the spine.
Very good.
Feel this energy going through the spine,
Bone by bone.
Your lower back relaxes as it's pressed against the surface you are laying on.
Your hips,
Pelvis,
And glutes relax too.
The back of your legs all the way down to your ankles.
This makes you feel so sleepy.
We are going to go through one more focus scan on the front of our bodies,
Starting in our 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 creativity formation.
Close your eyes now,
And notice they are making tiny movements.
These tiny movements are called rapid eye movement,
Which allows you to relax even more,
And notice your nose and how the air passes through.
These flow to relax you.
Relax your mouth and your tongue.
Relax your throat,
Going down relaxing your entire lungs.
Relax your heart.
Relax your ribs and stomach.
Allow every of your vital organs to relax,
Your liver,
Pancreas,
Spleen,
Kidneys,
Your entire digestive system relax.
Your protective organs completely relaxed.
The tops of your legs relax all the way down the tops of your feet.
Every single part of you is so relaxed right now.
Breathe in and breathe out.
Take several deep breaths,
And as you exhale,
Allow your breath to relax you.
Feeling even more sleepy,
Breathe in and breathe out.
Relaxing even more.
Allow your breath to flow naturally now.
Restful sleep is natural for you.
It's natural for everyone.
Up until now you allowed your thoughts to have control over you,
Keeping you from getting the slumber you deserve.
But now you are done with this habit,
Because you deserve restful sleep,
And our thinking is unnecessary and unnatural.
Breathe in and out.
You notice the slight sound of your gentle breath,
Reminding you of a calm breeze,
A serene ocean,
Or perhaps a clear stream trickling by.
Your breath is similar to this sense in nature,
Because your breath is most natural thing in the world.
The breath slows a bit more,
Which means you are very relaxed and ready to do so.
Enter a beautiful,
Deep and relaxed sleep.
It's been so long since you've been able to fall asleep so easily that your body welcomes this sensation.
Let your mind to drift and wander to the thought of a soft and fluffy pillow.
You may be lucky enough to feel this pillow so gentle and soft.
Imagine this pillow and feel its softness supporting you,
Feeling how it was created just for you to rest your head upon.
It's a very important tool in a restful sleep.
The sound of my voice becomes distant.
Now,
As the sensations of sleep are drawing very close,
It's a very pleasant feeling.
These gentle sensations come very naturally for you.
It's your human right to always get a good night's sleep.
Feeling completely rejuvenated when you arise.
Breathe.
Now,
Just let my voice completely fade away.
And enjoy this sleep in natural experience.
Thank you.
