Nighttime Relaxation

🛌 1. Setup (2 min) • Lie down comfortably • Adjust your pillow • Close your eyes 👉 Let your body spread out completely... as if it has nothing left to do ⸻ 🌬️ 2. Slow Breathing (4 min) • Inhale for 4 seconds • Exhale for 7 to 8 seconds 👉 The exhale is long, fluid, silent Visualization: 👉 With each breath, you go down one floor... towards a deeper calm ⸻ 🧘‍♀️ 3. Body Release (5–6 min) Slow scan: • Forehead → relaxed • Eyes → heavy • Jaw → loose • Neck → soft • Shoulders → dropped • Arms → heavy • Belly → calm • Legs → relaxed 👉 At each zone: "I release completely" 💡 As if your body is melting into the bed ⸻ 🌌 4. Calming the Mind (4–5 min) Thoughts may come... 👉 Imagine them as distant stars 👉 They are there... but you don't need to follow them Repeat softly: • Nothing to solve right now • Everything can wait until tomorrow ⸻ 🌊 5. Drifting into Sleep (3 min) Imagine: 👉 You are floating gently on calm water 👉 The movement is slow, steady You are doing nothing You let yourself be carried ⸻ 💛 6. Final Letting Go (2 min) 👉 Stop trying to fall asleep Simply say: "I am resting... sleep is coming to me." ⸻ ⚡ Express Technique (2 min) 👉 5 long exhales 👉 Relax the whole body Then: "I let go."