Welcome beautiful soul.
I know how difficult it is to get back to sleep after waking in the middle of the night,
Especially when your mind is racing.
Perhaps you're counting how many hours are left before the alarm goes off,
Wondering how tired you might feel tomorrow or simply replaying conversations,
Worries or moments from the day in your head.
And if these thoughts are there,
That's okay.
You don't need to make them disappear.
Instead,
Let's simply turn the volume down on them just a little.
Over the next 40 minutes I'll gently guide you into a place of deep rest and relaxation where your mind can begin to settle,
Your body can soften and you can simply let go.
Together or create the dental conditions that allow sleep to arrive naturally.
In its own time,
If it chooses.
And here's something I'd really like you to remember.
Even if sleep doesn't come straight away,
This quiet,
Restful time is deeply restorative.
When you lie quietly,
Breathing slowly and deeply,
Relaxing your muscles and letting your mind drift,
Your nervous system settles and your body starts to replenish itself,
Giving you the same restorative benefits as light sleep.
So let's just remember There's nothing you need to solve right now.
This is your time to simply rest,
Relax and rejuvenate.
Let's start by slowing down the breath.
Let's take a nice gentle deep breath in through the nose.
And a long,
Slow breath out through the mouth.
Let's do a few more.
Nice,
Slow,
Deep breath in.
And a long,
Deep exhale out.
Maybe breathe in for a count of three or four and breathe out for a count of five or six.
While you continue that breathing.
Imagine that you're breathing in peace and relaxation.
And breathing out anything that doesn't serve you right now.
Feel your body begin to soften and relax.
Allow your head to sink deeply into the pillow.
Your neck releasing.
Your shoulders softening.
And releasing any tension you've been holding.
Feel your back,
Your hips and your legs completely supported by the bed beneath you.
And simply allow your body to melt a little deeper into the mattress.
Feeling safe.
Feeling comfortable.
And completely supported.
Now let go of the breath.
And just imagine you're lying on a big soft bed in a peaceful place in nature.
It might be on a quiet beach as the sun melts onto the horizon or in a secluded forest where the sunlight filters softly through the trees.
In a meadow filled with wildflowers or anywhere where your heart feels completely at ease.
Notice the gentle sounds around you.
Perhaps the rhythmic waves rolling onto the shore,
Birds calling softly in the distance,
Or simply notice the comforting silence that only nature can bring.
Feel the air against your skin.
Perfect temperature and the comforting embrace of the bed beneath you holding you effortlessly as you rest here if any thoughts come into your mind Simply imagine placing each one gently onto a soft fluffy cloud.
Then with no effort at all,
Allow the gentle breeze to carry it away.
Watch as the cloud drifts slowly across the vast open sky.
Moving further and further into the distance.
Becoming smaller and lighter.
Until it gently disappears beyond the horizon.
Each time a thought appears simply place it on another cloud and let it drift away while you remain here resting peacefully.
With every cloud that floats by,
Your mind becomes a little quieter.
A little lighter.
And creates more space for peace,
Stillness and deep restful relaxation.
Now imagine the golden rays of the late afternoon sun shining down on you.
The sun's not too hot.
It's just the perfect temperature.
It's soothing warmth wrapping around you like a comforting blanket,
Bringing with it a sense of safety,
Peace and ease.
As the sunlight touches the very top of your head imagine it sending a slow gentle wave of warmth and relaxation through your entire body.
This wave of relaxation is comforting.
Nurturing.
Healing.
And rejuvenating for your body.
Now I want you to feel that warmth and golden light spreading across your scalp.
Softening every tiny muscle.
And releasing any tightness.
Allow it to glide across your forehead.
Gently soothing and massaging the temple.
Imagine it coming to rest behind your eyes.
Gently bathing your eyes,
Allowing them to rest deeply after everything they've seen today.
Allow the cheeks to soften.
The lips to part ever so slightly.
And release any clenching in the jaw.
Imagine the warm sunlight now surrounding your face.
Soothing it and gently releasing any pockets of tension.
Leaving only softness.
Comfort.
And ease.
Every muscle in your face is now completely relaxed.
And gently resting.
Now allow the warm light to flow slowly down through the neck.
Gently dissolving any tightness.
And soothing all the muscles in the front,
The sides and the back of your neck.
The warm light reaches your shoulders and gently massages them,
Allowing them just to surrender.
Into the peace.
And serenity.
Of this moment.
Allow the shoulders to drop.
And feel pleasantly heavy.
And deeply relaxed.
The warm comforting light now flows into your upper arms,
Relaxing your biceps,
Your triceps.
It flows down through your elbows.
Into your forearms.
Softening every muscle.
Every Tendon every cell.
Feel the warmth travelling through your wrists.
Into the palms of your hands.
Backs of your hands.
Through each of your fingers.
Into the thumbs.
And all the way down to the fingertips.
Feel both of your arms.
Help me.
Stew.
Completely at ease.
The soothing warm light now spreads gently across your chest.
Filling your heart with love.
Calm.
Kindness and peace.
It flows into your lungs.
Each inhale nourishing every cell of your body.
And each exhale releasing anything you no longer need to carry today.
The warm sunlight now flows into your upper back.
Relaxing the muscles around your shoulder blades.
Before gently wrapping around your ribs and abdomen.
Allow every muscle around your stomach and your core to completely let go and soften.
Feel the mattress beneath you and enjoy the feeling of being held softly,
Fully supported,
Completely at peace.
The warmth now moves through your lower back.
Soothing every muscle and cell in and around the spine.
Flows into the hips,
Gently releasing them.
And allowing them to feel wonderfully heavy.
Your pelvis relaxes back into the mattress.
And the bed supports every curve of your body.
Holding you and allowing you to fully relax.
As you surrender into this moment.
Your whole body sinks ever so slightly deeper into the mattress.
You are feeling safe.
Comfortable.
Be peaceful.
And deeply relaxed.
Now a wave of relaxation and light flows into your thighs.
Through the front,
The back and the inner thighs.
Every muscle softens.
Every joint loosens.
Every fibre lets go.
The comforting warmth now surrounds your knees,
Bringing a beautiful sense of peace.
Stillness.
And ease.
It flows effortlessly through your calves,
Your shins.
And into your ankles.
Soothing every muscle.
Every joy.
And every fibre.
As it goes.
Your legs feel lighter.
Freer.
And more relaxed with every breath.
As though all the effort of the day has quietly slipped away.
The warmth reaches your feet.
The tops of your face.
The soul.
Your whales.
The arches.
And through each of your toes.
Imagine your feet being gently cradled in this warm,
Nurturing light.
Fully relax.
Deeply comfortable.
Peaceful.
At rest.
Your whole body is now bathed in this beautiful warm light.
Every muscle softened.
Every joint relax.
Every cell resting and rejuvenating.
You are safe.
You are cared for.
All is well.
Deeply resting.
Starting to drift.
Calm.
Peaceful.
Deeply relaxed.
Resting beautifully.
Slowly letting go.
Sinking deeper.
Drifting away.
Floating.
Beautifully tired.
Deeply relaxed.
My voice fading more.
Bumble.
Into the background.
Slowly drifting.
Good night,
Beautiful soul.
