Lie down comfortably on your bed,
On your back,
Making sure you are fully relaxed.
You don't have to do anything right now,
There's nowhere you need to be.
Just be here in this moment.
This is your time to rest.
When you're ready,
Slowly close your eyes and allow your breath to flow naturally through your body.
Now bring your attention to your breathing.
Notice how the air gently flows into your nose and how it slowly leaves your body.
Breathe in through your nose and out through your mouth.
We will deepen the breath now.
Inhale deeply through your nose as I count to four,
1,
2,
3,
4 and hold it gently.
Now slowly exhale through your mouth as I count to six,
1,
2,
3,
4,
5,
6.
I'll do it one more time.
Breathe in deeply,
Feeling your belly rise and hold it for a moment.
And then exhale slowly,
Allowing your body to soften.
One last time,
Breathe in deeply,
Hold it for a moment.
And exhale slowly.
Let your breath return to its natural,
Calm rhythm.
Now you are lying calmly on your bed.
You will gently scan through your body,
Allowing each part to release tension.
Let's start with your toes.
Bring your awareness to your toes,
Noticing how they feel against the bed.
And allow all tension to melt away.
Feel them become soft and heavy.
Now move your attention up to your feet and ankles.
Let them soften,
Sinking into the bed.
Now bring your awareness to your lower legs.
Relax the muscles.
Now move to your knees and then your thighs.
Feel your legs grow heavier and fully relaxed.
Shift your attention to your hips and your lower back.
Allow any tension in this area to dissolve.
Let your belly soften.
Relax your chest.
And with each breath,
Feel yourself sinking deeper into relaxation.
Now feel your hands and fingers.
Let them relax.
Soften your arms,
Your elbows,
Your shoulders.
Let the weight drain away,
As if your shoulders are sinking into the mattress.
Gently bring your attention to your neck and head.
Let the muscles in your neck loosen.
Do your jaw relax.
Your cheeks soften.
Let your entire face be calm and at ease.
Now that your body is deeply relaxed,
Let's take a moment to imagine a peaceful place.
Picture yourself lying on a warm,
Soft beach.
The sun is setting,
Casting a golden light over the water.
You feel the soft sand beneath you,
Warm and comforting.
You hear the gentle sound of the waves,
Slowly rolling in and out,
In perfect harmony with your breath.
As each wave comes in,
You feel more at peace.
And with each wave that is rolling out,
You release any remaining tension in your body.
Feel the warmth of the setting sun on your skin,
Cool breeze on your face,
And the soft rhythm of the ocean calming your mind.
You are safe here,
Completely at peace,
With nothing left to do,
Just resting,
Just being.
As you stay here,
Allow your mind to drift,
There's no need to focus on anything now.
Let the gentle waves of relaxation carry you into a deep,
Restful sleep.
Feel yourself drifting,
As you gently let go of any thoughts,
Knowing that sleep will come naturally,
Effortlessly.
