Sudden silence Are you comfortable?
Are your eyes closed?
Let's begin by breathing in.
Take a nice inhale through your nose and then gently breathe out anywhere you like.
And now on your next inhale,
Take a nice slow breath in through your nose and then slowly breathe out through your mouth.
Next,
Take a moment to pause between the in and the out breath,
Breathing in,
Pausing and gently breathing out.
Now continue to breathe in a way that you find comfortable and that works for you.
As you continue to listen to the sound of my voice,
Guiding you through a process towards sleep.
Breathing in and out at your own pace and in your own time.
With each breath becoming more and more relaxed,
Remind yourself that you can come back tomorrow and reconnect with whatever things you need to attend to and carry on.
Right now,
The step that's in front of you is to relax even more and continue to allow yourself to drift closer towards sleep.
Breathing in and gently breathing out.
Breathing in and gently breathing out.
And let's connect to the body.
Quietly say to yourself,
I wish to connect with my body.
Allow any sensations or thoughts or feelings to arise and do what they will and then rest your attention on your feet for a moment or two.
You're going to scan your body slowly from your toes all the way up to the top of your head.
The idea being as you move up,
You will notice something in your body,
An object or shape that is out of place.
There may be more than one.
Something will catch your inner eye.
Continue to breathe in and out in a way that supports your body.
And out in a way that supports and works for you.
Let's begin.
In your mind's eye,
Move your awareness from your toes through your feet and ankles.
Remembering to take note of anything that appears in your body and where it shows up.
Up your legs,
Through your calves and shins.
Past your knees and thighs.
Through your hips.
Slowly,
Steadily noticing and observing through your waist,
Up your back,
Stomach,
And chest.
Did you notice anything here in these parts of your body?
If so,
Just make a note of where they are and continue to breathe gently in and out.
Moving your awareness up into your neck,
Up the back of your neck,
Through your throat,
Over your face and the back of your skull.
Moving your awareness up into your neck,
Up the back of your neck,
Through your throat,
Over your face and the back of your skull.
All the way to the top of your head.
Becoming aware of any object or shape in these parts of your body.
You may notice that your body feels more relaxed,
That your breathing has slowed.
Let's take another gentle breath in and out.
Next we're going to pick one of those shapes you noticed,
Just one.
You can choose anyone you like.
Take a few moments to decide.
Perhaps you already know which one is which.
Perhaps not yet.
You will.
Taking your attention to the shape you have chosen,
Focus on it a bit more.
Notice what kind of shape it is.
In your mind's eyes circle around it,
Observing all the detail of it from the outside.
Breathing in and gently breathing out.
Does it have a colour?
Is it just one colour?
Or are there many colours?
Feel it.
Is it heavy or light?
Continuing to breathe at your own pace,
Just observe anything else about it.
Perhaps this part of your body where the shape is has a message for you.
If it does,
What might that message be?
Breathing slowly and deeply.
Offering thanks to this part for the message,
For its support of you and the wonderful job it does of keeping you safe.
As you gently drift off and float away.
To water restful and rejuvenating.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
