If your body simply will not switch off tonight, if you are lying there with your jaw
clenched and your shoulders up by your ears, legs that just will not settle no matter how
tight your mind is, this session was built for exactly this moment.
Tonight we use progressive muscle relaxation, a gentle tense and release through every part
of the body so that you can finally drift off to sleep.
Let us begin.
Welcome to calming anxiety.
I'm Martin, your clinical hypnotherapist and a former frontline paramedic.
Today we get deep restorative sleep for your body.
If this is your first time with us, hit the follow now so that tomorrow's session
finds you automatically.
Now get yourself fully settled, lying down if you're ready, nothing left to hold onto
and let us begin the body scale.
Let's start at your feet.
As you breathe in gently curl your toes downwards, tensing the muscles in your feet, hold
that for a moment and then on the out breath let it all go.
Feel the tension draining straight out through your toes.
Now breathe in again and this time tighten the carbs just enough to be aware of them, pulling
your toes upwards towards your shins and hold and then release on the out breath.
This the difference between holding and letting go.
That contrast is the whole secret of progressive muscle relaxation.
Your body learns what relaxed muscles actually feel like.
Once more in the carbs, gently tense on the in breath just enough to say hello and then
as you breathe out, relax and release.
Now move your thoughts to your thighs, gently squeezing, holding for a counter three and fully
release on the out breath, feeling your legs grow heavy against the bed.
And now moving upwards in again and this time draw your stomach in just slightly, tensing
through the core, hold and then let go allowing your breath to fall that trill back into your
belly.
Breathe in now and make two soft fists with your hands squeezing, hold and release letting
your fingers uncurl completely, heavy and still.
Now in again and lift your shoulders up gently towards your ears, hold the tension there for
just a moment and on the long easy out breath, let them drop further than the field's
natural, completely loose.
Now the muscles in your face, one more breath in and this time scrunch the muscles up, your
jaw, your forehead, all of it, hold and release.
Feeling your jaw drops slightly open, your forehead smooth and wide.
Feet release, you are sending your nervous system one very clear message that you are safe.
This is enough to let go and that message is exactly what allows your whole body to ease
night time anxiety and then begin its descent towards deep sleep genuinely.
Relax now, touch your chest with your thoughts, breathe in, hold and then sink and release deeper
and deeper. Now in the stillness that's left behind, let's
view tonight's affirmations, you don't need to do anything with these except let them settle,
repeat them after me silently or whisper them if you will.
My body has done its work for today, now it gets to rest.
Every muscle I let go of is a message of safety to my mind.
I do not have to hold on tonight, I am allowed to let everything go.
Sleep is not something I have to chase, it is something I simply allow.
My only job right now is to rest and I am already doing it perfectly.
Let these words sink in deeper than usual tonight.
Your body has already shown you what letting go feels like, so allow your mind to follow
it all the way down, drifting off the sleep, drifting further away from today and further
into the deep restorative sleep your whole system has been waiting for, further and further
down.
Relax and unwind.
My body has done its work for today, now it gets to rest.
Every muscle I let go of is a message of safety to my mind.
I do not have to hold on tonight, I am allowed to let everything go.
Sleep is not something I have to choose, it is something I simply allow.
My only job right now is to rest and I am already doing it perfectly.
Further and further down.
Before we close here are tonight's three daily caring tips.
The cool room cue.
Your body needs to drop slightly in temperature to properly fall asleep so a cooler room helps
the nervous system get that message faster.
If you can, crack a window or turn the thermostat down just to touch before you climb into bed
tonight.
2.
The brain dump.
If your mind keeps reaching for tomorrow's to-do list the moment you lie down, keep a
note pad by the bed and write down the three loose threads, then close the notebook.
You have given your brain permission to sleep.
3.
The Heavy Lips Anker.
Notice right now how heavy your arms and legs already feel after the body scan.
That heaviness isn't exhaustion, it's your nervous system's own signal that it's ready
for deep sleep.
Let it anchor you down rather than fighting to stay alert.
If you're already drifting, simply let my voice fade now.
You have nowhere else to be tonight.
If you're still here with me, carry that heaviness with you into deep sleep.
Tomorrow there will be a brand new session waiting.
So hit follow and you'll find it automatically.
If I help tonight in the morning, do share this on your social media.
Keep deeply my friend, smile when you wake and in your dreams, be kind.