How to Use an Energy Smile to Sleep

Smiling children in PJs
Relax and smile like a baby

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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SMILE

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

  1. Notice and feel the sensations in 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 goodnight to your feet, your ankles, and all your bones.

    soaking your feet is relaxing
    Just Soak a while
  2. Appreciate your lower legs. Note the weight of your lower legs. Allow your lower legs to relax, and sink into the bed. Notice all the feelings in your lower legs, say thank you and smile. Move energy into your legs and say goodnight.
  3. Observe all the sensations in and around your knees. Feel the weight of your knees. Relax your knees and sink into the bed. When relaxed feel your knees, say thank you and smile. Move energy into your knees and say goodnight.
  4. Note all the sensations in your upper legs. Allow yourself to observe the weight of your upper legs. Feel your upper legs relax and sink into the bed. Discern the feeling in your upper legs, say thank you and smile. Move energy into your upper legs and say goodnight.

    Become more present without tech
    Let it go
  5. Feel all the sensations in your hands and fingers. Feel the weight of each of your hands. Let 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 goodnight.
  6. Self-observe your lower arms. Notice 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 goodnight.

    Herbal relaxation
    Get ready for sleep
  7. Discern how your elbows feel. Perceive the weight of your elbows. Feel your elbows relax and sink into the bed. And then thank your elbows, actually say thank you and smile. Move energy into your elbows and say goodnight.
  8. Appreciate your upper arms. Notice the weight of your upper arms. Perceive your upper arms relaxing and sinking into the bed. And then feel your upper arms, say thank you and smile. Move energy into your upper arms and say goodnight.
  9. Observe 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 goodnight.
  10. Consider your back. Observe the weight of your back. Appreciate your back as it relaxes and sinks into the bed. And then feel your back, say thank you and smile. Move energy into your back and say goodnight.
  11. Note your pelvic and belly area. Notice the weight of your pelvis 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 goodnight.

    change is helpful
    If you keep doing what you are doing nothing changes
  12. Discern the feeling in your chest. Note 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 goodnight.
  13. Appreciate your shoulders. Notice 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 goodnight.
  14. Feel your neck, both front, and back. Observe the weight of your neck. Allow your neck to relax, say goodnight and sink into the bed. And then feel your neck, say thank you and smile. Move energy into your neck and say goodnight.
  15. Consider your skull, head. Note the weight of your skull. As your skull relaxes, say good night to your head. Sink into the bed. And then feel your head, say thank you and smile. Move energy into your head and say goodnight.
  16. Self observe your mouth. Feel any sensations of tension in your mouth and relax it by carefully moving it. As you feel your mouth relax with any tension sliding away, drift off into the bed. Feeling your mouth, saying thank you and smile. Move energy into your mouth and say goodnight.

    children on a bed
    Relax
  17. Notice your eyes. Let go of any tension in your eyes. Note your eyes relaxing with any tension leaving. Then slide off into the bed feeling your eyes, say thank you and smile. Move energy into your eyes and say goodnight.
  18. Observe each part of your entire face. Feel any tension in your face and let the tension go. Let your face relax, letting any tension slide off into the bed. And then feel your face, say thank you and smile. Move energy into your face and say goodnight.

    Gratitude is healing
    Be grateful to your whole body
  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 goodnight.

SLEEP IS HEALING

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.

clean bedroom for sleep
make your surroundings pleasant for the best rest

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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