For Body

Good evening, it's Nogami Natsuki I would like to help you relax your body tonight. Are you ready? You can even play your favorite music alongside my voice. Let's get started. First, lie on your back and close your eyes. Slowly let it all out. Slowwwwly exhale today's fatigue. Slowly, slowwwwly take a deep breath from your stomach. Good. We'll repeat inhaling and exhaling four times, following the metronome. Let's start, mister. And... Innnn, oooout, innnn, oooout. Please continue at your own pace while following my voice. You may feel yourself letting go. But in order to sleep you must breathe slowly. Let's do our best today to restore your tense, tired body using slow breathing. Alright then, let's continue. Please try to visualize: We inhale clean, golden air through our nose. (It doesn't have to be gold, so please imagine the air of the wonderful color that you like the most.) The air travels through your nose, through your throat, into your lungs, into your heart, and then is transmitted throughout your body through your blood. Clean air, fresh oxygen, will be sent to your whole body. Now let's exhale today's black, weary air. Out from your nose, from your mouth, then from your fingertips, toes, and your whole body: the old, dark air flows out. And then you slowwwly inhale the fresh, clean air. There we go, your body is getting cleaner. With your favorite color. It will be filled with beautiful, dreamlike colors. Through the heart, through the lungs, from the center of the body to the whole body: new, clean air is flowing. Ahh, it's so beautiful... The old air is completely gone. Your whole body is now wrapped in shiny, glistening air. It feels nice... That's it, listen to my voice while continuing to take deep breaths. If you get sleepy, go ahead and sleep. Okay, let's continue. For the next part, please focus on your right arm. Keep breathing like before. Just tense up your right arm little by little. Gradually tension it. How is it? Have you put enough strength and felt it tremble a little? Your right arm should become as hard as a stone. Hold on, let me count: 1, 2, 3, 4, now relax. As I say this, please release the tension in your right arm. Tense up while breathing in, then relaxing while exhaling. Alright, let's continue. 1, 2, 3, 4, relax. Feel that warm blood flowing through your tense right arm again. One more time. 1, 2, 3, 4, relax. How does it feel? Let's say "thank you" to the right arm, who worked hard today. Now, let's heal your left arm. Let's continue. 1, 2, 3, 4, relax... (Repeat for the following: both arms, shoulders, upper back, lower back, chest, abdomen, right thigh, left thigh, right calf, left calf, right leg, left leg, upper body, lower body, whole body) Alright, you did a good job today. It's all right now. Take deep breaths at your own pace. While breathing slowwwly and slowwwly, just fall asleep... Your body is has circulated new blood all over your body. It is no longer full of any stagnant air or old blood. Your whole body has been completely healed. If you drift off to a comfortable sleep, you will wake up feeling refreshed tomorrow morning. Thank you for your hard work. Good night. And sweet dreams...