You may like to begin by creating a comfortable and calm environment for yourself.
If you're in a brightly lit room,
You might choose to dim the lights or keep a soft lamp on.
Making any adjustments that feel right for you.
Taking blankets and pillows,
And getting as comfortable as you need.
You may like to lie down or be seated,
Giving yourself permission to settle a little further.
This is your time to wind down,
To signal to your body and nervous system that it's time to relax,
Rest and to prepare for a deep and restful sleep.
Gently scan your surroundings with your eyes,
And notice what you can see.
And if it feels comfortable,
Now gently allow your eyes to close.
Noticing the weight of your body resting on the surface beneath you.
Feeling the texture of your clothes,
The cool or warmth of the air on your skin.
Allowing yourself to arrive fully in this moment.
Taking a deep breath in through your nose,
And sigh it out through the mouth.
Ahhhh.
Doing this one more time,
And this time,
You may like to soften your shoulders,
Unclench your jaw and relax your hands as you exhale.
Now simply notice your breath,
The natural rhythm of your breath.
And if it feels comfortable,
You might allow your breath to gently slow down on its own.
Allowing the exhale to be just a little longer than the inhale.
Begin to visualise or sense a warm soothing white light at the crown of your head.
And on your next exhale,
Allow this white light to gently flow down your scalp,
Over your face,
Softening your jaw and your eyes.
With each breath,
Visualising or sensing this warm white light,
Slowly move down your neck,
Into your shoulders and releasing any lingering tension.
Allowing this light to gently flow through your arms,
Your hands,
Down your spine into your hips,
Down your legs.
Feeling this white light reach the soles of your feet,
Grounding you deeper.
If there are any areas in your body that may be holding discomfort,
You may like to invite this soothing white light to fill those spaces,
Offering warmth,
Softness and ease.
With every exhale of your breath,
You may like to allow this white light to dissolve any energy or tension that is not needed and perhaps leaving you feeling a little more lighter and clearer.
If you feel the need to journal,
Stretch or move your body,
Allow yourself to do so and trusting your body's intuition and what you need in this moment.
Otherwise you may wish to stay and rest here,
Letting yourself drift into a restorative and healing sleep.
