Deep relaxation - Dianna B

The transcription is a guided relaxation exercise, instructing the listener to find a comfortable position, focus on their breath, and relax their body. The exercise encourages the listener to let go of stress, tension, and negative thoughts, and to visualize themselves in a calm and peaceful state. It guides them into a deep state of relaxation and prepares them for a restful sleep. The exercise ends with a countdown, leading the listener into a deep sleep. Now, find a comfortable position and take three deep breaths. Inhale for a count of four, hold it for a count of three, and exhale for a count of four, hold it for a count of three, and exhale for a count of four, hold it for a count of four. Feel the rhythm of your breath, you feel connected inside, you're giving yourself permission to allow me to guide you. Now, bring your attention to the top of your head, allow your sense of relaxation to wash down over your scalp, forehead, temples, eyelids, and cheeks, relaxing your jaw, as this sense of calm and peace continue to release and relax the neck muscles all the way through your shoulders, softening them along the way. Pay no attention to any outside sounds except my voice, for these outside sounds are everyday sounds of life and cannot distract or disturb you, but will tend to relax you and allow you to go even deeper into this deep, heavy relaxation. Now, allow this sense of relaxation to continue down your upper arms, elbows, forearms, as it relaxes and releases any tension from your wrists, hands, and all the way to the tips of your fingers. As that sense of relaxation now continues, bringing calm and peace to your chest area, helping to open it up and let go of anything that no longer serves you. Now, it continues down through your solar plexus and your belly area, bringing and unwinding and letting go. With each deep breath you take, imagine exhaling stress and tension, allowing your body to naturally release any burdens as you continue to unwind, visualize yourself sitting there working while planning for your new life ahead. See that image of yourself as something good. At the same time, I want you to picture yourself while you're eating that junk food when you stress eating, and I want you to take that thought and put it in a tiny box and see that box fading away into the background like a cloud, leaving you in a serene mental space. Feel the tension associated with work responsibilities melting away, leaving only a sense of accomplishment and satisfaction. You are in control, able to manage your wants, able to manage your life and your emotions without eating them away, with calmness and clarity. The breathing becomes very deep, gentle and rhythmic, and the drowsy, sleepy, daydreaming feeling of relaxation takes over, letting go, drifting down deeper and deeper. Imagine a protective bubble surrounding you, shielding you from negative emotion. Feel its calming energy as you move through your day. Allow that calming sense of relaxation to continue through your hips and pelvis, releasing any tension, and as this wonderful feeling of calm continues to travel down your thighs, helping release and relax those big muscles all the way to the smallest of muscles, you allow the relaxation to deeply calm your knees, chins, and calves. Imagine a serene night sky, each star representing a positive thought. As you release any concerns about your life, about your health, feel these calming thoughts surrounding you and guiding you into a tranquil and effortless sleep. Picture a mental filing cabinet where you can neatly organize and set aside any of your negative thoughts. Put those thoughts, the need to eat junk food, the negative image of yourself, the little issues with your body, your health. Close the cabinet and lock it, allowing your mind to shift to focus, to restful and rejuvenating sleep. And as this sense of peace deeply relaxes your ankles, heels, arches, and loosens up every single one of your toes to the very tips, perhaps bringing a tingling sensation, envision a soft, comforting bed inviting you to rest. As you sink into its embrace, feel a profound sense of ease and comfort, ensuring a night of deep and rejuvenating sleep. Allow the sounding sound of the night to be your lullaby, gently guiding you into a state of profound relaxation. Your mind is free and your body is ready to embrace a night of restorative sleep. And as you count down from 5 to 0, each count will represent deep relaxation and you will feel the body relaxing even more and let it go deeper and deeper. And when I reach 0, you will go deep sleep. Now 5, let yourself immerse, immerse into this deep sleep. 4, let it go, just let your body go. 3, feel your muscles very, very soft and heavy. 2, deeper and deeper. 1, that's right, 0, deep sleep.