Jim Katsoulis guides you through progressive muscle relaxation, breathing, and visualization to fall asleep. The session moves from your stomach up through your chest, shoulders, and face, using heaviness and the feeling of sinking into bed to deepen relaxation and quiet your mind.
Chapters
This is a hypnosis technique you can use to fall asleep fast, and you can test it out right now, or you can save it to watch later before you fall asleep. Now, the first thing you want to do is you want to close your eyes, or at least defocus them and use your peripheral vision just to test this out. Now, you want to relax your face, relax your shoulders, relax your chest, and relax your stomach. Now, take a deep breath in, And slowly let it out. Take another deep breath in and slowly let it out. Now bring your attention down to your stomach and relax your stomach. Relax all those muscles and feel that relaxation spreading throughout that area. Imagine that relaxation begin to move up into your chest, relaxing the chest muscles so that your chest can open and expand, and you can feel that relaxation move into your lungs and your heart. Now feel that relaxation move into your shoulders. Relax those shoulder muscles and feel the relaxation begin to move up into your neck, up into your ears, and down into your jaw. Really take a moment, let that jaw relax completely, those muscles totally loosening up. Feel the relaxation move over your lips, up into your nose, so that with each and every breath you take, you begin to relax from the inside out as well as from the outside in. Imagine that relaxation moving up into your eyes and your eyelids. Now we're gonna take an extra moment here because you want to let the eyes relax completely and totally. Let all those little muscles relax and feel the relaxation from your eyes beginning to spread throughout your face, so that your eyebrows relax, your forehead relaxes, and all the muscles of your face completely and totally relax. Now, as you relax your body, you're going to notice that you start to feel heavier. That's your body relaxing and letting go. And so when you're ready to fall asleep, you want to relax your body completely and totally feeling it sinking down, feeling gravity pulling it down. And so you're simultaneously becoming heavier and sinking down and feeling lighter and floaty. Now, you can't force yourself to fall asleep, but you can bring yourself right to the edge of sleep so that it happens naturally. And you do that by relaxing your body and allowing your mind to quiet down, letting go of the day, letting go of any worries or stresses that may have happened. With each and every inhale, you breathe in relaxation, and with each exhale, you breathe out any worries or tension. And as your body relaxes and, and your mind quiets down, you bring yourself right to the edge of sleep. And when you do this, the sleep happens naturally and it happens quickly. The more you feel yourself sinking into the bed, the easier it is to just finally let go and feel yourself completely falling into a deep, restful sleep.
