Sleep_Intro_1_24

The reading is a guided meditation to help you relax and fall into a natural state of sleep. It suggests finding a comfortable position and taking deep breaths to relax different parts of the body, starting from the feet and moving up to the face. The goal is to become deeply relaxed and ready for restful sleep. The reading ends with a countdown to deepen relaxation and prepare for deep sleep. Hello, this reading is designed to guide you down into a deep, natural state of sleep, your body's natural way of relaxation and recovery. It's best to listen to this while stationary, lying or sitting down comfortably. I'll invite you to set aside your thoughts, put away your to-do list for the next few moments. You deserve to rest. Take a few moments now to allow yourself to become comfortable, either lying or sitting down, just as long as you're comfortable. And I'll invite you to inhale deeply through your nose and exhale through your nose. You might even allow the exhale to be slightly longer than the inhale. Inhale slowly and gently, breathe in and out, and find yourself maybe 10% more comfortable. You can allow your eyes to close gently, just allow them to close. Take comfort in this moment to rest. Notice the weight of the body on the surface, just resting here. Notice the subtle sounds in the room coming to you, noticing a sense of peace, and you can wonder how deeply relaxed and restored you're going to become during this time. Take another slow, gentle inhale, and as you do, I want you to allow all your awareness to move into your feet, breathing in, breathing out. Become aware of the muscles in your feet. Become aware of the weight of the muscles in your feet. And as you inhale and exhale slowly and gently, allow the muscles in the feet to relax. Now another gentle, slow breath in and out. Relax the feet. Allow the muscles to get heavier, noticing the muscles switching off, heavy, loose, relaxed. Take another slow, gentle inhale and exhale, and as you do, I want you to allow all your awareness to move into your legs, breathing in, breathing out. Become aware of the muscles in your legs. Become aware of the weight of the muscles in your legs. Now as you inhale and exhale slowly, gently, allowing the muscles in the legs to relax and recover. Now another gentle, slow breath in and out. Relax the legs, allowing the muscles to get heavier, enjoying the muscles switching off. Heavy, loose, relaxed. Now take another slow, gentle inhale and exhale, and as you do, I want you to allow all your awareness to move into your stomach, breathing in, breathing out. Becoming aware of the muscles in your stomach. Becoming aware of the weight of the muscles in your stomach. Now as you inhale and exhale slowly and gently, allow the muscles in the stomach to relax and recover. Now a gentle, slow breath in and out. Relax the stomach. Enjoy the muscles getting heavier. Enjoy the muscles switching off. Heavy, loose, relaxed. Take another gentle inhale and as you do so, I want you to allow all your awareness to move into your chest, breathing in, breathing out. Now become aware of the muscles in your chest. Become aware of the weight of the muscles in your chest. Take another slow, gentle inhale and as you exhale slowly and gently, allow the muscles in the chest to relax. Now I'm taking a gentle, slow breath in and out. Relax the chest. Allow the muscles to become heavier. Allow the muscles to switch off. Heavy, loose, relaxed. Take another gentle inhale and as you do, I want you to allow your awareness to move into your back, breathing in, breathing out. Become aware of the muscles in the back. Become aware of the weight of the muscles, either from the top or from the bottom, covering your whole back, lower back to upper back. Now take another slow, gentle in-breath and as you do, allow your awareness to remain settled in your back. And as you exhale slowly and gently, allow the muscles in the back to relax and recover. Now breathing in, breathing out, relaxing your back, noticing the muscles becoming heavier, Enjoying the muscles switching off, heavy, loose, relaxed. Take another gentle inhale and as you do, I want you to allow your awareness to move into your shoulders and arms. Breathing in, breathing out, becoming aware of the muscles in your shoulders and arms. Becoming aware of the weight of the muscles in your shoulders and arms. Now take another slow, gentle in-breath and as you do, I want you to notice all your awareness settling in your shoulders and arms. And as you exhale slowly and gently, allowing those muscles to relax and recover. Now taking a slow, gentle breath in and out. Relaxing your shoulders, relaxing your arms, noticing the muscles becoming heavier, noticing the muscles switching off, heavy, loose, relaxed. Take another gentle inhale and as you do, I want you to allow all your awareness to move into your neck. Breathing in, breathing out, becoming aware of the muscles in your neck. Becoming aware of the weight of the muscles in your neck. Taking another slow, gentle inhale and as you do, I want you to allow that awareness to remain on your neck. And as you exhale slowly and gently, allow those muscles to relax and recover. Now taking a gentle, slow breath in and out, relax your neck, enjoy the muscles becoming heavier, enjoy the muscles switching off, heavy, loose, relaxed. Take another gentle, full inhale and exhale and as you do so, I want you to allow your awareness to move into your face. Breathing in, breathing out, now becoming aware of the muscles in your face, become aware of the weight of the muscles in your face. Now taking another slow, gentle inhale and as you do, noticing that your awareness is on your face. And as you exhale slowly and gently, allow those muscles of the face to relax and recover. Now another slow, gentle breath in and out, relaxing your face, allowing the muscles to become heavier, allowing the muscles to switch off, heavy, loose, relaxed. Good, wonderful. Now you're aware of how relaxed you've become and how easy the process has been. Becoming aware of your entire body, how comfortable and relaxed, how heavy your entire body has become. And if at any time you want to move to make yourself even more comfortable, you can do that. In a moment, I'm going to count down from 10 to 1 and when I get to 1, you'll be twice as deeply relaxed as you are at the moment, twice as deeply relaxed as you are at the moment. Take a full, gentle breath in and out. 10. Take a full, gentle breath in and out. 9. Take a gentle, full breath in and out. 8. Take a gentle, full breath in and out. 7. Take a gentle, full breath in and out. 6. Take a gentle, full breath in and out. 5. Breathing in and out. 4. Breathe in and out. 3. Breathe in and out. 2. Breathe in and out. 1. All the way down. Deeper and deeper relaxed. Good. All the way down. Deeper and deeper relaxed. Deeper and deeper down relaxed. You have now become so deeply, so naturally relaxed, very comfortable. Your body and mind are ready for deep, restorative sleep.