My recent contemplations have focused on the idea that clear thinking, true renewal and access to fabulous ideas of solution, resolution, and restoration are available to each of us in the simple daily opportunity of deep sound sleep. The more I contemplate this, the more compelling and truthful it becomes. I have resumed my own methods for ensuring the deepest sleep possible. As I reflect upon my most troubled times, the impulse to keep thinking and thinking night and day in a waking state wore horribly on me. And the less rest I got, the more immobilized by my problems I became with no fresh ideas making their way through the zombie dullness of sleep deprivation.
Here is one of my very fast and very effective sleep suggestions. Even after a late cup of coffee, I rarely make it all the way through. This can also be used for a brief nap in a day of busyness. Simply begin by saying clearly to yourself, “I take these next 10 minutes to deeply relax and thoroughly refresh myself.” Then, when your body clock knows the defined time is up, you will automatically rouse yourself to sufficient consciousness to do the last count-up back into fully awake mind.
Also, to fall into deep sleep and simply wake up some time later without ever doing the count-up is just fine. In this natural way, you will also come back to full awareness with complete clarity and freshness.
Sit or lie down in whatever position is most comfortable for you. Cover yourself so that your body is pleasantly warm and undisturbed by drafts. Shut your eyes and begin to breathe as effortlessly as your body chooses. It doesn’t matter if your breath seems deep or shallow. Just relax, and let your lungs do what they naturally, effortlessly and easily do for you all day long and all night long. During this time, any sounds you hear simply help you relax even deeper into a restful state.
After a minute or so of this comfortable breathing, after your body has settled into its position, give yourself the following instructions:
My scalp is relaxing. From the bridge of my nose to the nape of my neck, the muscles of my scalp are relaxing. From the back of my left ear over the top of my head to the back of my right ear, the muscles of my scalp soften and relax now. As I breathe easily and effortlessly, my scalp relaxes more and more, as though a warm golden liquid light is pouring softly over me now.
Now, the muscles of my eyes are relaxing. All of the muscles around and in my eyes are relaxing. My eyelids, my eyebrows, my optic nerves and my eyes are all relaxing now. As I breathe easily and effortlessly, my eyes relax more and more. And that warm golden light pours gently down from my scalp, down over my eyes, soothing and refreshing them.
And now, my jaw relaxes. My teeth part slightly while my lips stay softly closed, and my jaw relaxes more and more. All the muscles of my jaw, my neck, my mouth relax as I breathe easily and effortlessly. Relaxation soothes my entire head, and my head is bathed in warm golden light. My scalp, my eyes and my jaw are so very, very relaxed and getting more relaxed with every easy and effortless breath.
Now, the warm golden liquid light flows down into my shoulders. I feel the relaxation of the warm golden liquid light flowing into the muscles of my shoulders and relaxing them now. My shoulders relax more and more. I feel a welcome restfulness flowing into me now. I feel a regenerating restfulness gently flowing into my shoulders. I relax into this feeling more and more as the muscles of my shoulders relax. Relax.
This warm golden liquid light continues to flow over and through me. This light is filled with refreshing oxygen and as I breathe it in, it refreshes my whole body and being. This golden liquid light restores me like fresh mountain air. I relax even more and continue to breathe easily and effortlessly.
Now, the light flows down through my torso and over my hips. My hips relax. My hips, which are the literal seat of my strength, can relax now. I allow the muscles of my hips to take a rest, to relax completely now. My hips rest and the muscles of my hips relax, more and more. I breathe effortlessly and easily as the muscles of my hips relax completely.
The warm golden liquid light flows onward through my legs and all the way down to my feet. And now the muscles of my feet relax. And as the muscles of my feet relax, the bones and sinews and blood vessels of my feet settle into perfect alignment. My feet rest and relax completely.
Now, with my entire body bathed in this sweet oxygen sea of warm golden liquid light, all of me relaxes more and more and more. I am completely relaxing from the top of my head to the tips of my toes. My scalp is relaxed. My eyes are relaxed. My jaw is relaxed. My shoulders are relaxed. My hips are relaxed. My feet are relaxed. My whole body is wonderfully relaxed.
In this state of full relaxation, my body, my mind and my spirit breathe in divine refreshment. I rest, I let myself be fully supported, and I feel wonderful. And I allow myself to enjoy this experience for just the right length of time for now. Breathing effortlessly in and easily out. Effortlessly in and easily out. Effortlessly in and easily out.
And when it’s time for me to awaken, I will use the following words:
Now that I am wonderfully refreshed, I am ready to return to my waking state. Now that my body has enjoyed this time of refreshing relaxation, I am eager to return to my worthwhile life. Now, as I continue breathing effortlessly and easily, I count from 1 to 6, keeping my eyes relaxed and closed until the very last.
With the number one, I feel myself returning to awareness of this place, feeling a deep peace and harmony within my body.
Two, I am sensing the world around me more clearly now, the sounds and smells and physical sensations around me here.
Three, coming back into this time and place, coming back refreshed.
Four, feeling fresh and new, my eyes feel relaxed clear and bright, as though bathed in cool spring water.
Five, feeling fine, rested and refreshed, from head to toe.
And Six, I take a nice deep breath, I open my eyes, I smile and I stretch. I come back now into full awareness of my own dear life, ready to resume my unique and valuable contribution to the world.
May this serve your well-being and your sweet heart.
With affection and compassion, @