In this calming sleep visualization, imagine painting warm clay onto your face, feet, hands and any tight muscles to fully relax your body and fall asleep. Feel the tension draining away as you imagine a feeling of warmth and relaxation…until you are able to fall asleep peacefully.
This sleep relaxation is a remix from previously recorded relaxation scripts including peaceful desert river relaxation and relaxation for falling asleep at dusk. This exercise focuses just on breathing and relaxing the muscles. This relaxation is similar to passive progressive muscle relaxation and autogenics techniques, and uses visualization to imagine each muscle relaxing. If you have difficulty relaxing your body to get to sleep, this exercise may help you unwind.
Sleep Visualization Relaxation Script
Get into a comfortable position, sitting in a supportive chair or lying down. Close your eyes and begin by relaxing your body and calming your mind. Let’s use slow, calm breathing to let you start to relax.
Breathe in slowly, drawing the air all the way down into your body, and letting your muscles relax as your body expands.
Now breathe out, releasing the air very slowly, letting your shoulders drop lower and relax slightly.
Breathe in…and out…
Breathe in slowly…and out…
Now focus on a few areas of your body that tend to hold the most tension. Let’s begin with your hands. Open your hands to a neutral, relaxed position, andIf you have been holding your hands tightly closed, allow them to loosen. Let your hands rest comfortably.
Relax your shoulders. Allow them to drop slightly…lowering your shoulders away from your ears. Ease your shoulders gently back to allow your chest to open up. Breathe…allowing the air to move down…lowering your diaphragm and feeling your belly gently rise…and fall…with each breath. Relax your shoulders again…allowing them to be loose…eliminating all muscle tension…just relaxed.
Begin the sleep visualization relaxation: painting warm clay.
Imagine dipping the soft, absorbent brush into the liquid clay, and then painting it onto your face. Starting at the bridge of your nose, brushing gently toward your right cheek…below your right eye. It feels warm and pleasant. Imagine getting a bit more of the warm liquid clay on the brush and applying it from your nose, over your left cheek. Now imagine how nice and relaxed your face would feel with this warm, soft clay gently coating your skin.
Imagine how relaxing it would feel to paint the clay over the rest of your face. From the tip of your nose, up toward your forehead…all the way to your hairline. Dipping the brush in the warm clay and gently applying it in 3 or 4 strokes from the left side of your forehead to the right side, coating your forehead from your hairline to your eyebrows.
Getting more of the warm liquid on the brush and applying it from your left temple down the left side of your face all the way to your chin. From your left temple curving down under your left eye…up to the left side of your nose. Painting gently to coat your left cheek and the left side of your chin. Applying more warm, soft clay to the area between your nose and your top lip.
If you like these excerpts from this sleep visualization relaxation script, try the full exercise in this video.
More Sleep Relaxation
Looking for more sleep relaxation scripts? Try these relaxation scripts to get to sleep.
- Relaxing by the Sea: Guided Visualization with Ocean Waves Sounds
- Relaxing in a Warm Pool Visualization and Sleep Exercise
- Insomnia Relief Relaxation
- Autogenic Relaxation for Sleep
- Sounds of Rain and Thunder: Gentle Rainstorm Relaxation for Sleep
- Peaceful Desert River Relaxation
- Relaxation for Falling Asleep at Dusk
- Fall Asleep Fast Relaxation
- All sleep relaxation audio