Welcome,
My name is Zil Okujere and I will be guiding you to sleep peacefully.
As the day comes to a close,
This is your time,
Time to rest,
To restore,
To return to stillness.
Begin by settling into a comfortable position.
Allow your body to be fully supported.
There is nothing you need to do right now.
Simply allow yourself to be.
Take a slow,
Deep breath in and exhale gently,
Releasing the day.
Again,
Breathe in and as you breathe out,
Let go of all effort.
Feel your body begin to soften,
Let your shoulders drop,
Let your jaw relax,
Your belly relax.
Let your breath flow naturally now,
Soft and easy,
Like a wave returning to the ocean.
Now,
Gently scan your body from head to toe.
Start at the crown of your head,
Allowing a gentle wave of relaxation to flow down.
Flow down over your forehead,
Your eyes,
Your jaw.
Feel your face softening.
This wave of calm travels down your neck,
Across your shoulders,
Into your hands and all the way to your fingertips.
With each breath,
Your body becomes heavier and more relaxed.
Now,
Feel the calm moving through your chest,
Your heart beating gently,
Your lungs expanding softly.
Let this peaceful energy travel down your spine,
Your lower back,
Your hips.
Release any tension,
Let it melt away.
Now,
Feel your legs softening,
Your knees,
Your calves,
Your feet,
All the way to your toes.
You are now wrapped in stillness,
You are now held in peace,
Safe.
If any thoughts arise,
Just let them float by,
Like clouds in a night sky.
You don't need to follow them,
Just return to the rhythm of your breath.
And the sound of my voice.
Let this be your sanctuary.
Silently repeat after me,
Or just listen.
I am safe.
I am at peace.
I release the day.
I welcome deep healing sleep.
Let these words settle deep into your being.
And now,
Allow even the words to fade,
Drift deeper into rest,
Into sleep.
May your sleep be deep.
May your dreams be gentle.
And may you awaken refreshed,
Renewed and happy.
