This is a favorite of mine that I use after a relaxing bath and anytime I can't sleep.....This is best done while laying down, arms comfortably at your sides, leg straight.
Be sure that you are comfortable and inhale slow deep breaths allowing your breath to fill your belly, lower lungs, and upper lungs....on the exhale feeling your body release tension. Focus on your breath as you empty your mind of other thoughts. I like to put them in a cloud and watch them float away, you could put them in a drop of water and watch them drift away on a river or over a waterfall.....anything that works to let the thoughts go for now. Continue to take a few more deep breaths as you let all the thoughts leave your mind and you are able to focus on your breath.
Now starting at you big toe begin to relax each muscle in your toes.......the ball of your foot......your ankle....heel.....calf muscles.....knee....thigh muscles....hips and tail bone.... Inhale slow breaths at each body part and on the exhale you feel each muscle release it's tension. Do the same on the other side.
Now that your legs and lower body are relaxed and the tension has been released start with your lower spine vertebrae by vertebrae.....moving up your spine and releasing the tension from the muscles along your spine as well....on each exhale feeling your body become more relaxed as the tension dissipates. On the inhale feel your rib cage expand and on the exhale the tension releases and the front of your body softens.
Your shoulders release their tension....upper arms....forearms....wrists....hands and fingers.
On the inhale your spine lengthens and on the exhale your neck releases it tension.....the back of your head relaxes....your face softens...eyelids soften....forehead softens.
If you have made it this far without falling asleep take a few more deep breaths.....slowly wiggle your fingers and toes and start to engage each part of your body again before slowly getting up.
Be sure that you are comfortable and inhale slow deep breaths allowing your breath to fill your belly, lower lungs, and upper lungs....on the exhale feeling your body release tension. Focus on your breath as you empty your mind of other thoughts. I like to put them in a cloud and watch them float away, you could put them in a drop of water and watch them drift away on a river or over a waterfall.....anything that works to let the thoughts go for now. Continue to take a few more deep breaths as you let all the thoughts leave your mind and you are able to focus on your breath.
Now starting at you big toe begin to relax each muscle in your toes.......the ball of your foot......your ankle....heel.....calf muscles.....knee....thigh muscles....hips and tail bone.... Inhale slow breaths at each body part and on the exhale you feel each muscle release it's tension. Do the same on the other side.
Now that your legs and lower body are relaxed and the tension has been released start with your lower spine vertebrae by vertebrae.....moving up your spine and releasing the tension from the muscles along your spine as well....on each exhale feeling your body become more relaxed as the tension dissipates. On the inhale feel your rib cage expand and on the exhale the tension releases and the front of your body softens.
Your shoulders release their tension....upper arms....forearms....wrists....hands and fingers.
On the inhale your spine lengthens and on the exhale your neck releases it tension.....the back of your head relaxes....your face softens...eyelids soften....forehead softens.
If you have made it this far without falling asleep take a few more deep breaths.....slowly wiggle your fingers and toes and start to engage each part of your body again before slowly getting up.