Body Relaxation For Deep Sleep

Welcome to this guided sleep meditation through body relaxation.

My name is Leslie and I'm grateful that you have chosen me to guide you into a peaceful night's sleep.

So just take a few moments to prepare yourself,

To prepare your body and your mind,

To release and let go of the day's cares and concerns,

To release and let go of any tension that may have gathered in your body throughout the day.

And if you find it helpful,

You may wish to introduce a calming,

Relaxing scent,

Such as lavender or sweet marjoram,

By diffusing the essential oil close to your bed.

Just allowing yourself to gather together anything that will assist you,

And just clearing your mind of any of the clutter that's accumulated throughout your day.

And as you lie peacefully and quietly in your favourite position,

Ready for sleep,

With your favourite pillow cradling and supporting your head and your neck,

Feel the texture of your comfortable sheets,

And send a silent thank you to the universe for the bed beneath you,

The bedding covering you,

The roof over your head,

And with a feeling of gratitude,

Recognize how truly blessed you are.

Breathe deeply and slowly,

Just feeling your chest and your abdomen rise and fall with the inhalation and the exhalation,

Breathing in and out.

Just feel your body releasing,

Unwinding,

Relaxing,

Deeper and deeper as you breathe in,

And breathe out.

Breathing in and out.

And as you breathe in and breathe out,

Your mind becomes still,

Peaceful,

Calm and relaxed.

The sound of my voice and the soothing music holding more and more significance as you drift and float on a cloud.

And now just allow yourself to bring your focus to your right hand palm.

And as you breathe in,

Breathe relaxation into the palm of your hand.

Allow that relaxation to spread to each finger,

One by one.

Relax your wrist,

Your forearm,

Your elbow.

Relax your right bicep,

Your entire upper arm.

Relax the right shoulder,

Relaxing all the way down to your right hip.

And now breathe in and feel that relaxation spread to your right leg,

All the way down to your right ankle,

Your foot.

Each toe on your right foot slowly lets go.

Lately,

Bring your awareness up now to the right side of your neck.

Breathing relaxation into the neck muscles.

Allow any sounds that you hear to just feel like tiny waves of relaxation going into your right ear.

The entire right side of your head fully and completely relaxes.

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.

And now begin to focus on your left palm.

Breathing relaxation into the left hand palm,

Relaxing each finger,

One by one,

Allowing the left wrist,

The forearm,

The elbow,

Relaxing the left bicep and the entire upper arm.

Breathing relaxation into your left shoulder,

All the way down to your left hip,

Relaxing your left leg,

All the way down to your left ankle and foot.

Each toe on the left foot slowly lets go completely.

As you bring your awareness down to the left side of the neck,

Relaxing all of those muscles,

Allowing any sounds you hear to feel like tiny waves of relaxation going into your left ear.

The entire left side of your head fully relaxes and lets go.

Your left brain relaxing,

Allowing rationality to be fully accessible.

Your entire left side is fully calm,

Fully relaxed.

And this makes bringing you closer to falling asleep even easier.

Breathe deeply and 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 the neck now relaxes.

Your shoulders and shoulder blades fully relaxed.

Your entire upper back completely and utterly relaxed now.

Your spine relaxes starting from the neck,

Slowly going down vertebrae by vertebrae,

Relaxing the nervous system that runs through the spine.

There are 33 bones in your spine and each one of them is relaxing one by one.

The lower back relaxes as it presses against the surface that you are lying on.

Your hips,

Pelvis and glutes relax.

The back of your legs all the way down to your ankles relaxed,

Making you feel so very sleepy.

And we're going to go through one more focus scan on the front of the body,

Bringing your attention now to your forehead.

Many of us hold tension in our foreheads,

So allow your forehead to just melt away,

Allowing wrinkles to flatten.

And this also relaxes the frontal cortex of the brain,

The place of creative formulation.

Relax your eyes now and notice they're making tiny movements.

These movements are called rapid eye movements,

Which allow you to relax even more deeply.

And notice your nose and how the air passes through.

Allow this flow to relax you.

Relax your mouth,

Your tongue.

Relax the throat,

Going down,

Relaxing your lungs.

It works so hard for you each and every day,

The lungs and the heart to relax,

To prepare for deep and restful sleep.

Allow the ribs to relax,

The stomach,

Allowing all of your vital organs to relax,

Your liver,

Pancreas,

Spleen,

Kidneys.

The entire digestive system relaxes.

The reproductive organs completely relax.

And the tops of your legs all the way down to the tops of your feet.

Every single part of your body is now so relaxed.

Now,

Just enjoy this feeling for some time.

And now we are going to relax your body one more time,

Just in a different way.

A fully relaxed body makes sleep come easily and effortlessly.

And this next part you can physically participate in,

Or you can just imagine or pretend that you are making a fist with both of your hands,

Squeezing as hard as you can for a count of five,

And let go completely.

And just tense your entire arms,

Flexing every muscle in your arms for a count of five.

Release completely,

And now focus on tensing your chest and your abs as much as you possibly can,

Squeezing and holding for five.

Relax your chest and your abs.

And once again,

Either physically tensing or just imagining that you are doing so,

Just tense the pelvis,

The hips,

The reproductive organs,

Holding tension firmly to a count of five.

And then just relax this whole area,

And tense your entire legs as much as you possibly can,

Holding this tension for a whole count of five.

Release the leg muscles completely,

Relaxing your legs.

And lastly,

Tensing the feet as much as you can,

Holding two,

Three,

Four.

Just relax those feet.

And by doing this activity or imagining yourself doing this activity,

And then deactivating each muscle in your body,

Causing a continuous relaxation.

And now just allow yourself to stop doing anything at all.

No flexing,

No relaxing anything.

Don't activate or rest any areas of the body.

Just allow yourself to simply be.

Allow your body to adjust to anything it sees or needs.

Allow your body to have complete freedom from thought,

To be in control now,

To heal what needs to be healed,

Or activate what needs to activate,

Or rest what needs to rest.

It will do exactly as it needs now,

Without any conscious effort from you.

This is the natural state of your body.

When you allow the mind to step away,

When your mind steps out of the way,

The body can take charge in miraculous ways,

Changing hormones,

Chemicals,

Frequencies,

The very structure of each and every 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.

For a long while now,

Allow your body to do what it does best,

To rest,

To sleep deeply,

Calmly,

And peacefully.

Sweet dreams.