Hello,
This is Amanda.
Please only use this relaxation if it is safe and appropriate for you to drift into sleep.
As you begin to settle,
It's time for your mind and your body to relax.
If you are lying in your bed,
You may want to adjust your pillow.
You may just want to stretch out.
You might want to tense all your muscles and let them go to show your body that it is now safe to let go of this day.
If you've not already done so,
Just let your eyes gently close.
Feel the comfort and the support of the surface beneath you.
Know that you are safe.
Know that you are loved.
I want you to just pay attention to your body.
Just do a quick scan from the tip of your toes right the way up through your feet,
Your ankles,
Your calves,
Your knees,
Your thighs,
Your buttocks,
Your back,
Your stomach,
Your neck,
Your arms down right into your fingertips and right up into your head,
Your face,
Your eyes,
Your ears,
All the little muscles in your forehead and around your eyes.
Notice any areas of tension.
Deliberately tense and let these muscles relax.
It is safe to relax.
It is safe to now let go.
Just put your focus onto your forehead for a moment.
Just imagine there are little fine lines and wrinkles and you're going to smooth these out by breathing nice and slowly and just relaxing all your muscles.
Focus on the little muscles around your eyes.
You might like to tighten them up as if you're trying to block out the sun's bright rays and then just let them go.
Notice the difference between tense and relaxed.
You are safe to relax.
You're safe to let go.
All is well.
You are loved.
Just allow your breathing to slow to a nice,
Comfortable rhythm,
Knowing that each breath you take,
Your body is becoming further relaxed.
Your body is incredible.
You don't need to do anything.
It just works automatically,
Taking care of all the processes that we need it to do for us.
Trust it to do its job.
You are safe to now let go.
If there are some little thoughts popping into your mind,
You don't need to pay them any attention.
Allow them to come and allow them to just drift away.
You don't need to respond.
You don't need to consider anything now other than just allowing yourself to relax.
It feels so good to be on the verge of a peaceful and restful night's sleep.
Your body is enjoying letting go.
You have given your best to allow it to flow.
You have been loved to this day and you deserve the gift of a wonderful restorative sleep.
You are safe to sleep.
You are comfortable.
You can feel your body starting to warm as you allow your muscles to relax and the blood flows around your body.
I want you to imagine that there is a big fluffy white cloud just hovering below your ceiling.
This is a soothing,
Welcoming and calming cloud.
It is called the sleepy cloud.
You needn't open your eyes to see it.
You just know that it's there.
It's like a familiar friend who always shows up and makes things better.
You are safe to sleep.
If it feels right for you,
Just start to imagine this cloud very slowly and gently floating down towards you.
You are lying in your cosy bed.
You're feeling safe.
You're feeling calm and relaxed.
And you know that you are soon going to be in a wonderful sleep.
As the cloud gently starts to descend,
You can choose whether or not to accept its embrace.
As it reaches about six inches above you,
You start to feel its warming,
Comforting rays emanating and touching the surface of your body.
You feel so relaxed and so calm and knowing that this cloud is going to work its magic on you and help you to sleep.
Allow the cloud to gently rest all over your body.
Just feel the warmth as the cloud touches your toes.
It goes all the way up your body,
Just resting.
It's weightless.
It's soothing.
And it's comforting.
You feel calm and you feel glad that the cloud is here.
You feel protected.
You feel safe.
You know that all is well.
You know that you are exactly where you are meant to be and that this day is now coming to a close.
Feel the soothing relaxation that this cloud bestows upon your body.
You're grateful to the cloud.
You know that it's here to help you.
All is peaceful and all is well.
You are safe to sleep.
It is good to sleep.
You're feeling warm and heavy and happy as you now let go of this day and drift gently and softly into sleep.
You are safe.
You are protected and you are loved.
