Welcome.
Find a comfortable place to sleep in.
Now,
Take a slow,
Deep breath in.
And then,
Slowly breathe out.
Feel your body start to relax and sink down into the bed.
And take another slow,
Deep breath in.
And as you exhale,
Feel all the tension leave your body.
And allow your breathing to return to a pace that's right for you.
And now,
Visualize yourself on a beautiful,
Sandy beach.
Feel the sun warm your body.
And listen to the gentle waves lap along the shore.
Being on this beach makes you feel so calm and relaxed.
And visualize now that you're holding a wooden stick in your hand.
Use it to draw the number 10 in the sand.
Go slowly and take your time.
As you draw,
You feel your body getting heavy and sleepy.
Once the number is drawn in the sand,
Visualize the waves coming in and washing it away.
Leaving a blank,
Sand canvas.
Heave waves,
Making you feel more and more relaxed.
So now,
Take your stick and draw the number 9 in the sand.
And if you find that your attention drifts to other thoughts,
That's okay.
Gently bring yourself back to drawing the number in the sand.
Once again,
Visualize the waves washing the number away.
Leaving you feeling calm and relaxed.
And moving you closer and closer to sleep.
Now take your stick and draw the number 8 in the sand.
Notice the way you move it through the wet sand.
Your body growing heavier with every stroke.
With each number you draw,
You find yourself getting more and more relaxed.
Visualize the waves washing it all away.
Taking your attention along with it.
You feel so calm,
Relaxed and peaceful.
Take the stick and draw the number 7 in the sand.
Remember to breathe.
Slowly,
Soon,
You see the waves crashing again.
Washing everything away.
The sound guides you deeper into total relaxation and sleep.
Now use your stick to draw the number 6 in the sand.
With each number you draw,
You feel heavier and sleepier.
Watch the waves wash it all away.
You're so calm,
So relaxed.
Don't worry if your attention wanders.
Gently guide your mind back to the seaside and your drawing stick.
Now draw the number 5 in the sand.
Focusing deeply on how everything moves in harmony.
Another wave comes to wash it away.
And with each crashing wave,
You feel yourself drifting more to sleep.
Use your stick to draw the number 4 in the sand.
Notice how heavy the stick feels as you drag it through the wet sand.
It's almost as heavy as your sleepy body.
A wave coming once again to wash it away.
You feel so sleepy.
With your stick,
Draw the number 3 in the sand.
The waves crash on shore and give you another clean sleep as you continue to drift off to sleep.
Draw the number 2 in the sand with your stick.
You feel so tired.
Almost unable to stay awake.
The waves submerge your feet and ankles.
Leaving you with a fresh,
New surface to draw on.
Your body is one with the bed and you are ready to sleep now.
Take your stick and draw the number 1 in the sand.
Taking your time as you drag the stick through it.
The waves come one more time to claim another number.
You watch the waves lap onto the sand and allow yourself to drift off to a deep,
Restful sleep.
Good night.
