Welcome to this restorative sleep ritual from Simply Harmony Coaching to settle yourself into a calm night's sleep.
You are encouraged to practice this visualization for at least a week to train your body to slow down,
Let go,
And drift as easily as possible into sleep.
Notice how even the smallest dose of calm intention can shift your nighttime experience.
Let's begin.
After your preparations for bed and turning off lights,
Snuggle under the covers and get comfortable as you can.
Know that you can make slight adjustments if needed,
But try to lie quietly to signal to your body you are ready to drift into a restorative sleep.
Tell yourself that you plan to sleep through the night and what time you will arise well rested.
Now place one hand on your heart and the other on your belly.
Take three slow,
Deep breaths.
With each inhale,
Draw in a sense of calm.
With each exhale,
Imagine any tension or worries draining away.
Feel the air moving in and out.
Give a mental thank you to your lungs for keeping you alive and exchanging air for your body.
After the three breaths,
Place your hands at your side.
Picture a soft,
Gentle white light surrounding you like a warm blanket.
As you breathe,
This light grows and spreads out in all directions and to all corners of your body,
Soothing your body from head to toe.
Begin a body scan at your feet,
Consciously relaxing each toe on your right foot,
One by one.
Then do the same for your left foot.
As you scan,
Notice any areas of tension.
Breathe into it and breathe out to release the related discomfort,
Stress,
Or tightness.
Slowly,
In your mind's eye,
Move up into your ankles,
Your calves,
Your knees,
Your thighs,
And into your belly.
Feel your body letting go as you continue the scanning process.
Continue conscious breathing in and out,
Especially to release any tension in areas that you become aware of.
Move up into your chest,
Shoulders,
Arms,
Hands,
Neck,
And head.
Relax.
Breathe.
Let go.
Notice if there is any tightness or tenseness lingering in any area of your body.
Surround the area with the pink light of love.
As you release,
Let go.
Breathe in deeply and exhale slowly.
Now visualize any thoughts you are having as beautifully scripted words moving left to right across the screen of your mind,
Allowing your thoughts to float by like clouds in the evening sky.
There's nothing you need to hold on to.
Simply notice and release.
Repeat quietly to yourself,
I am safe.
I am peaceful.
I allow myself to rest.
My body now easily moves into a restful,
Restorative sleep.
Stay in this peaceful space for as long as you wish,
Letting your mind and body settle into deep relaxation and into deep sleep.
