 a bryddoedd gydag 39 o'r llall y ffnithau. Rwy'n meddwl yn ymddug o'r anodol, ac rwy'n meddwl i'r ffordd yn ymddangos mewn ymddangos.. mae 10 ar 9 yn ymddangos. Rwy'n meddwl i'n meddwl, ac nid oedd yn ffynig ar gyflwyno, rwy'n meddwl yn ymddangos, ac mae'n ffynig i'r meddwl i'r meddwl i'r meddwl i'r meddwl i'r meddwl i'r meddwl i'r meddwl. Roedd hyn cymaint yn gwybod bod hynny gynnwch angen i chi ddweud yn gilydd a gyddiwch enwedig am hyn o wahanol. Mae'n gweithio i gyd ddweud o'i gydych chi'n hyn, fe y gallwn i'w ddweud ei angen i chi a dashiEL yn ei gweld. Mae'n ddwy i'n gweld fel o'ch ei wneud weithio i chi oherwydd i mi'n gweld a'r hyn o weithio i chi i chi'n gweld. I'm trying to create an environment that's conducive so make sure it's dark and it's cool and you know everything's nice and tidy and I hate sleeping in a messy bedroom you know I like my bedroom to be nice and tidy right? and I just sit there and relax and go to sleep so you know for me a meditation that I do is really important but this is a total body relaxation so what we're going to try and do is we're going to try and bring our body down it's a guided meditation and it's a bit like the body scan but it's talking about relative to sleep so what I want us to do now is ideally you're going to do this before you've got a bed or if you're laying in bed if not if you just want to nap on a setty or if you just want to watch it and just have five minutes in the chair it's entirely up to you but ideally now you're going to lay on the bed and you're going to close your eyes and I want you to make sure in this instance you're in a comfortable position so you're not disturbed but also a comfortable position for you to fall asleep so if you're not comfortable get into that comfortable position so close your eyes take a deep breath in now if you want to get into a comfortable position just think can I just move a little bit more to get even more comfortable so what we're going to do now is we're going to close our eyes and when eyes are closed you're in bed now I just want you to slowly open your eyes slowly open your eyes and look up at the ceiling or look around you whatever it is and just find one point that you can stare at and I want you to stare at that point and stare at that point until you can feel your eyelids just starting to get heavier and heavier and heavier and heavier and what we're going to do now is is as slow as you possibly can is just close your eyes absolutely microsecond by microsecond just focusing on closing your eyes and just drifting focusing on closing your eyes and just very slowly and you feel you feel your eyes getting heavy and you're focusing your eyes and you're closing and closing and closing your eyes and you're closing your eyes now until your eyes are fully clothed and you can listen to this session any time because in a day you can catch a break or at night you know we're going to float into a nice long night's sleep and I'm going to take a large breath in and in pulling as much air as you can in hold it and just let it go allow yourself another full and beautiful breath letting it go without pushing the air out too hard just let it softly breathe in holding and just letting it go now take one more breath in your own pace and as full as you can holding it for a moment and then again just letting that air go nice now taking a few breaths whenever you're ready and just just being rest is now your priority and with your eyes closed I just want you to focus bring your focus to your right palm and just relax your right right palm in your hand and relax each finger one by one relax your wrist your forearm moving up slowly relax your elbow relax your right bicep and the entire upper arms relax your right shoulder and down to your right hip relaxing it too now you can relax your right leg all the way down to your right ankle and your foot and I want you to relax each toe on your right foot slowly letting go completely and bring your awareness now up to the right side of your neck relaxing that as well also allowing any sounds that you hear to feel like tiny waves of relaxation into your right ear the entire right side of your head is now fully relaxed your right brain relaxes and allowing creativity to be fully accessible your entire right side is fully calm and relaxed sleep is easy for you when you feel this relaxed now I need to begin to focus on your left palm relax your left palm and hand and relax each finger on your left hand one by one relax your left wrist your left forearm your left elbow and relax your left bicep and the entire of your upper arms relax your left shoulder and down to your left hip relaxing it too relax your left leg all the way down to your left ankle and your foot and each toe now on your left foot slowly let it go completely bring your awareness up to the left hand side of your neck relaxing it and again allow for any sounds that you hear to feel like tiny waves of relaxation going into your left ear the entire left side of your head is fully relaxed your left brain relaxes allowing rational thoughts to come rationality now is fully accessible your entire left side is fully calm and fully relaxed it brings you closer just to falling asleep now taking awareness within the back 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 relaxed your entire upper body is completely relaxed your spine relaxes and starting from the neck you slowly go down bone by bone relaxing your nervous system that runs through the spine there are 33 bones in your spine and each one of them now is relaxing one by one by one and as each bone relaxes you feel your back just sinking and you feel yourself now getting really drowsy and really ready to just fall asleep and as your lower back relaxes it presses against the surface you're laying on your hips, your pelvis, your glutes they all relax the back of your legs all the way down to your ankles relaxes and this makes you feel even more sleepy so relaxed so peaceful so calm a beautiful relaxation just washes over you the feeling of safety and security and love is all around you don't focus now scan on the front of our body starting at your forehead and many of us hold tension in our forehead so allow your forehead just to melt away allowing wrinkles to flatten and this also relaxes the front cortex of the brain the price of creative formulation now relax your eyes and notice that they're making tiny movements these movements are called rapid eye movement which allows you to relax even more notice your nose how the air passes through them and allows us to flow and relax relax your mouth relax your tongue relax your throat going down now relax in your lungs relax your heart relax your ribs and stomach and allow all of your vital organs to absorb all this beautiful healing energy and just to relax your liver your pancreas your spleen your kidneys your entire digestive system just relaxes your reproductive organs completely relax the tops of your legs relax all the way down to the tops of your feet every single part of your body is totally relaxed just enjoying this feeling for some time now you're going to relax your body one more time but in a different way a fully relaxed body makes sleep come easily and effortless so make a fist with both of your hands and squeeze as hard as you can for five seconds this is called tensing or tense and tense your entire arms flexing every muscle in your arm for five seconds and then release completely now tense your abs and as much as you can holding it there for entire five seconds relax your chest and your abs just hold it there for five seconds tense your pelvis and your hips and your reproductive organs holding tension firmly for five seconds and relax this area tense your entire legs as much as you can holding this tension for five whole seconds and then release the leg muscles completely relaxing your legs and lastly tense your feet as much as you can holding them two, three, four, five relax your feet by doing this you activate and then deactivate each muscle in your body causing a continuous relaxation now just stop doing anything at all don't flex or relax anything don't activate or rest any area just allow yourself to be allow your body to adjust to anything it sees as needed allow your body to have complete freedom from thought and let your body be in control of itself now to heal what needs to be healed to activate what needs to be activate or rest what needs to be rest it will do exactly as it needs now without any effort or even suggestions this is the neutral state of your body a natural side when you allow the mind to step away from it when your mind gets out of 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 are for sleeping fully allows us for our mind to go to let go of the body so that it can regenerate allow us to sleep now and however long you feel you need to so right now allow your body