How to Use an Energy Smile to Sleep

This Energy Smile Exercise is most effective if you can record the instructions in advance, preferably in your own voice. This way you don’t have to concentrate on remembering the instructions. The instructions below work best with a short pause after each sentence to allow yourself time to actually do; the thanking, smiling, sensing and relaxing.

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Lie on your bed, close your eyes, and begin to calmly listen.

  1. Feel your toes. Feel the weight of your toes. Feel your toes and relax and sink into the bed. And then feel your feet, say thank you and smile. Move energy into your feet. Say good night to your feet, your ankles, and all your bones.
  2. Feel your lower legs. Feel the weight of your lower legs. Feel your lower legs relax, and sink into the bed. And then feel your lower legs, say thank you and smile. Move energy into your legs and say good night.
  3. Feel your knees. Feel the weight of your knees. Feel your knees relax and sink into the bed. And then feel your knees, say thank you and smile. Move energy into your knees and say good night.
  4. Feel your upper legs. Feel the weight of your upper legs. Feel your upper legs relax and sink into the bed. And then feel your upper legs, say thank you and smile. Move energy into your upper legs and say good night.
  5. Feel your hands and fingers. Feel the weight of your hands. Feel your hands relax and sink into the bed. And then feel your hands, say thank you and smile. Move energy into your hands and say good night.
  6. Feel your lower arms. Feel the weight of your lower arms. Feel your lower arms relax and sink into the bed. And then feel your lower arms, say thank you and smile. Move energy into your arms and say good night.
  7. Feel your elbows. Feel the weight of your elbows. Feel your elbows relax and sink into the bed. And then feel your elbows, say thank you and smile. Move energy into your elbows and say good night.
  8. Feel your upper arms. Feel the weight of your upper arms. Feel your upper arms relax and sink into the bed. And then feel your upper arms, say thank you and smile. Move energy into your upper arms and say good night.
  9. Feel your buttocks. Feel the weight of your buttocks. Feel your buttocks relax and sink into the bed. And then feel your buttocks, say thank you and smile. Move energy into your buttocks and say good night.
  10. Feel your back. Feel the weight of your back. Feel your back relax and sink into the bed. And then feel your back, say thank you and smile. Move energy into your back and say good night.
  11. Feel your pelvic and belly area. Feel the weight of your pelvic and belly area. Feel your pelvic and belly area relax and sink into the bed. And then feel your pelvic and belly area, say thank you and smile. Move energy into your pelvic and belly area and say good night.
  12. Feel your chest. Feel the weight of your chest. Feel your chest relax and sink into the bed. And then feel your chest, say thank you and smile. Move energy into your chest and say good night.
  13. Feel your shoulders. Feel the weight of your shoulders. Feel your shoulders relax and sink into the bed. And then feel your shoulders, say thank you and smile. Move energy into your shoulders and say good night.
  14. Feel your neck, both front and back. Feel the weight of your neck. Feel your neck relax, say good night and sink into the bed. And then feel your neck, say thank you and smile. Move energy into your neck and say good night.
  15. Feel your skull, head. Feel the weight of your skull. Feel your skull relax, say good night and sink into the bed. And then feel your head, say thank you and smile. Move energy into your head and say good night.
  16. Feel your mouth. Feel any tension in your mouth and relax it by carefully moving it. Feel your mouth relax and any tension slide off into the bed. And then feel your mouth, say thank you and smile. Move energy into your mouth and say good night.
  17. Feel your eyes. Feel any tension in your eyes and let it go. Feel your eyes relax and any tension slide off into the bed. And then feel your eyes, say thank you and smile. Move energy into your eyes and say good night.
  18. Feel your entire face. Feel any tension in your face and let the tension go. Feel your face relax and let any tension slide off into the bed. And then feel your face, say thank you and smile. Move energy into your face and say good night.
  19. Mentally scan your body. If you find any place that’s still tense, relax it, let go of any pain and let it disperse from the bed. And then feel your whole body, say thank you and smile. Move energy into your body and say good night.

The point of this tool is that bedtime becomes healing. Calmness becomes a habit. Relaxation and peace of mind become the norm, not the exception. Once relaxed sleep comes and you can get back to sleep more easily if you wake.

Move to your side and slowly begin to inhale, first filling your lower belly, then your stomach area, and then your chest and the top of your lungs almost up to your shoulders. Hold for a second or two, and then begin to exhale. Empty the very bottom of your lungs first, then the middle, then finally the top.

Continue this breathing for 4 or 5 minutes. Don’t force your breathing; it’s not a contest to see how much air you can take in. Just do it in a relaxed, peaceful manner.

After a while, imagine that you are resting on a warm, gentle ocean. Or any place that you were perfectly happy. Find your happy place.  Continue this relaxing breathing with your word/words until you fall asleep).

 

 

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