Find a comfortable place to lie down,
Setting the space,
Making sure your surroundings are quiet and peaceful.
Perhaps you're lying in your bed,
Ready to drift off to sleep.
And gently closing your eyes when you feel ready to do so,
Allowing your body to begin to soften.
And then,
Taking a deep breath in,
And slowly exhale,
I invite you to let go of the stress of today with each exhale.
Begin to bring your awareness to your body,
Noticing how it feels on the surface,
Which you are resting,
Feeling your body sink deeper into the support beneath you,
That you are held,
Starting with your feet.
Can you feel them relax,
Feel them soften,
Get heavy,
Is there any movement,
Do you want to curl your toes and flex your feet,
To find that relaxation,
Relaxing and releasing any tension,
As you allow that to travel up through your legs,
Your calves,
Thighs and hips,
Feeling your legs becoming warm,
Completely relaxed,
Bringing your awareness to your abdomen,
And as you breathe in,
Gently allowing,
And as you breathe out,
Letting go of any tightness in your stomach,
Bringing your attention to your chest and your shoulders,
And on this next inhale,
Can you imagine your breath over to your chest and your shoulders,
And then on the exhale,
With every breath,
I'm bringing your focus to your arms,
Your hands,
Fingers,
Can you allow them to relax completely,
To feel the energy just releasing from your arms,
Easily,
Now shifting your awareness to your neck,
Just noticing what is present,
Can you release any clenching or tightness you may be holding in your jaw,
Can you imagine any tension in your neck,
Dissolving,
See it in your mind's eye,
And lastly,
Bringing your attention to your face,
Your forehead,
Allowing it to be smoothed out,
Releasing your eyes,
Your eyelids,
The gentle softening of your face,
Gentle letting go of any remaining tension,
Bringing your focus to your breath,
Feeling the natural rhythm of your inhale and your exhale,
Not trying to change anything yet,
Just natural rhythm,
And now inviting in a simple breathing technique,
Gently inhaling through the nose for a count of two,
Pausing for a count of two,
And then exhaling through the mouth for a count of four,
So we'll take a deep breath in,
Two,
Pause,
Two,
Exhale,
Two,
Three,
Four,
Exhale,
As you breathe out,
Feel any tension or stress leaving,
Following this breathing pattern,
Inviting in calmness,
Exhaling,
Releasing any tension,
And inviting your imagination to take you to a peaceful and serene place,
Maybe a gentle breeze flowing around you,
Caressing your skin,
Or maybe you're cozy right here in your bed,
Plush blankets,
Nurturing you with this feeling of comfort,
Safety,
Feel yourself in your mind's eye,
See yourself sitting there,
Just at peace,
Completely at peace,
As if the whole world has slowed down,
Just for you,
And feeling this peaceful energy of this place,
Filling your mind,
Notice just how still,
There is no rush here,
No demands,
Simply a space of pure relaxation,
Where everything is just as it should be,
Allow yourself to rest here in this place,
Your worries,
Everything you need,
Everything you need is here,
Within you,
Feel how your body is supported,
As it settles,
With each breath,
Feeling yourself sinking into peaceful rest,
Your body is supported,
And you are ready to drift into a deep and restful slumber,
And as you continue to breathe softly and gently,
Trust that all is well.
