Embark on a tranquil voyage to the land of deep relaxation and sleep with us. We've crafted a session that is not just another meditation guide, but a gateway to an extraordinary nightly ritual that promises to cradle you into the deepest slumber. Through the art of focused breathing and a meticulous relaxation technique that involves a sequence and tension-release of each muscle group in your body, Natolie leads the mind and body into a sanctuary of calm. Imagine a gentle release of all the day's tensions, muscle by muscle, breath by breath, preparing you for the kind of sleep that is both healing and transformative.
As you settle into a serene stillness, we'll also explore the remarkable self-healing powers that activate when we simply allow ourselves to be. In a world where the hustle never seems to cease, we often forget the value of rest, the very foundation of health and well-being. No guests, no distractions, just you and the profound peace that comes with surrendering to the body's natural rhythms. With each pause and restful mantra, we don't just invite relaxation; we open the door to a restorative nap that can reset your entire system. Tune in and let these moments of stillness work their magic on your health and spirit.
Lead by Natolie Warren Certified Mindfulness Professional, Certified Trauma-Informed Breathwork Facilitator, Certified Integrative Mental Health Professional, Retreat Leader, and Psychotherapist.
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Healing and Wholeness for Every Woman
Speaker 1:
Hello and welcome to this total body relaxation, or sleep. I will be guiding you through this meditation. I invite you in this moment to get in a very comfortable position and know that you can listen to this session at any time, whether it's during the day when you want to catch a break, or at night when you're ready to float away into a long night's rest. Take a large, deep 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. One more breath in at your own pace, as full as you can, holding it at the top for a moment and letting air go. Nice, take a few more big breaths whenever you're ready to rest. As this is a priority for you, I invite you to focus on your right palm. Relax your right palm in hand. Relax each finger one by one. Relax your right wrist, your forearm, your elbow. Relax your right bicep, the entire upper arm. Relax your right shoulder and down to your right hip. Relax it too. 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 to the right side of your neck, relaxing it, allowing the sounds that you hear to feel like tiny waves of relaxation going into your right ear. The entire right side of your head is 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 relaxed. Good, begin to focus on your left palm. Relax your left palm in hand. Relax each finger one by one. Relax your left wrist, your forearm, your elbows. Relax your left bicep, the entire upper arm. Relax your left shoulder and down to the left hip. Relax it too. Relax your left leg all the way down to your left ankle and foot, each toe on that left foot slowly lets go and relax. Bring your awareness up to the left side of your neck, relaxing it. Allow for any sounds that you may hear to feel like tiny waves of relaxation going in and out. The entire left side of your head is fully relaxed. Your left brain relaxes, allowing reality and rationality to be fully accessible. Your entire left side is fully calm and relaxed. This makes you feel closer to falling asleep.
Speaker 1:
Now, taking your awareness back to the top of your head, allow the weight of the back of your head to generate relaxation. The back of your neck relaxes, your shoulders and your shoulder blades fully relax. 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 your spine. There are 33 bones in your spine and each of them is relaxing, one by one. Good, your lower back relaxes as it presses against the surface. You're laying on your hips, pelvis and glutes relax. The back of your legs, all the way down to your ankles, relaxes. This makes you feel so sleepy You're going to go through one more focused scan on the front of your body, starting at your forehead.
Speaker 1:
Many of us hold tensions 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 formation. Relax your eyes now and notice they are making tiny movements are called rapid eye movement, which allow you to relax even more and notice your nose and how the air passes through. Allow this flow to relax you relax your mouth and your tongue. Relax your throat, going down, relaxing your entire lungs. Relax your heart, your ribs and your stomach. Allow off of your vital organs to relax your liver, your pancreas, your spleen, your kidneys, your entire digestive system. Relaxes your reproductive organs completely. Relax the tops of your legs. Relax all the way down the tops of your feet. Good, every single part of your body is so relaxed right now. Just enjoy this feeling for some time Now, if you're going to relax your body one more time, but in a different way.
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A fully relaxed body makes sleep more easily and effortlessly. Take a fist with both hands and squeeze as hard as you can for five seconds and completely let go. This is called tensing or tense. Tent your entire arms, flexing every muscle in your arms for five whole seconds and completely release. Notice how tense your chest and abs can be holding it for an entire five seconds. Relax your chest and your abs. Tense your pelvis and hips and reproductive organs, holding tension firmly for five seconds and relax this area. Tense your legs as much as you can, holding the tension for five whole seconds. Release the leg muscles, completely relaxing your legs. And, lastly, tension your feet as much as you can, holding two, three, four, five and relax your feet. By doing this, you activate and deactivate every muscle in your body, causing a continuous relaxation.
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Now.
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Just stop doing anything at all.
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Go, flex or relax anything.
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Don't activate or rest in the area.
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Just allow yourself to be.
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Allow for your body to adjust to anything it sees it's needed.
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Allow for your body to have complete freedom from thought. Let your body be in control of itself 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, without any effort or suggestions. This is your natural state of your body. When you allow the mind to step away from it, when your mind gets in the way, our bodies can take charge in miraculous ways changing hormones, the very chemistry of our bodies and even the structure of each of ourselves. This is what sleep and rest is for being fully allows for our mind to let go of the body so that it can regenerate. Allow for yourself to nap now, however long you feel you need to. To right now, allow your body to do what it does best to rest. Allow for your body to rest. Allow for your body to rest. Allow for your body to rest. Allow for your body to rest. Allow for your body to rest. Allow for your body to rest. Allow for your body to rest.