Get to sleep quickly with this hammock visualization and sleep countdown. Imagine swaying gently in a hammock in the forest and drift off to a peaceful sleep.
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Lie down on your back with your arms at your sides and legs straight. Adjust your position as needed so you can get comfortable. Close your eyes, and take a few moments to relax as you prepare for sleep.
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Use Progressive Muscle Relaxation to Start to Relax.
Let’s get your hand and arm muscles ready to relax by purposely tightening the muscles and then releasing tension. In a moment, first tense these muscles as you breathe in, and then let go of tension as you breathe out. I will count from 1 to 3, and with each number, increase the muscle tension a little bit more, until at 3 your hands are squeezed tightly shut and your arm muscles are tense. Then I will count down from 3 to 1. With each number, let a little bit of tension go until, when I reach 1, your hands are open and loose, and your arm muscles are relaxed.
Breathe in and tense the muscles; breathe out and release.
Ready? Let’s go. Breathe in slowly while you slowly tense your hands and arms. 1, 2, 3. Good; hold for a moment. Now slowly breathe out and release the tension. 3, 2, 1. Good. Breathe normally while you relax here for a moment.
Repeat this same movement. Tighten your hands and arms as you inhale…1, 2, 3. Hold. Breathe out and release. 3, 2, 1.
Breathe normally now. Just relax.
One more time. Tense your hands and arms, breathing in, 1, 2, 3. Hold. Now release and slowly exhale. 3, 2, 1.
Breathe and relax.
Focus now on your legs and feet. Repeat the same process that you just did with your arm muscles. Breathe in slowly, and tense your legs and feet. 1, 2, 3. Pause. Now release. 3, 2, 1.
Take a nice, slow breath while you relax.
Now tense your legs and feet again as you inhale, 1, 2, 3. Hold. And relax as you breathe out. 3, 2, 1.
Good. Breathe slowly as you relax.
One more time. Tighten the muscles of your legs and feet, breathing in…1, 2, 3. Hold. And release slowly, breathing out. 3, 2, 1.
Breathe slowly now, just relaxing.
Focus on all the muscles in the body.
Now focus on all the muscles in your body…your entire body from head to feet. This time, tighten all your muscles as you breathe in…arms, legs, face, chest, back, stomach…. Hold your entire body tight and rigid. Now slowly release the tension as you exhale. 3, 2, 1.
Again, tense your entire body as you inhale, 1, 2, 3. Pause. And slowly release tension as you breathe out. 3, 2, 1.
Once more, tensing your body as you breathe in. 1, 2, 3. Hold. And relax as you breathe out. 3, 2, 1.
Good. Breathe slowly. Let your body relax even further…letting all tension go, and keeping your muscles loose and limp.
(Pause)
Begin the Hammock Visualization and Sleep Countdown
Imagine that you are lying in a hammock. It is very comfortable and perfectly supportive. There is a slight gentle breeze, causing the hammock to sway just a little bit. You can barely feel it, but there is a gentle, rhythmic swaying. Side…to side…so gentle and peaceful and comfortable. The gentle swaying is so relaxing.
Each end of the hammock is firmly tied to a big tree. These trees are tall and sturdy, their branches reaching high into the sky. They are surrounded by other big trees in a beautiful forest. This is the perfect place to sleep. The forest is quiet, warm, and peaceful.
Your hammock is above a little clearing between the two tall trees that support you. Here the ground is a soft, brown soil, dried from the warm sun shining down through the leaves and branches. There are leaves, tree needles, sticks, and rocks everywhere in the soil.
(Continued)
The hammock visualization and sleep countdown continues in the video below.
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