8 Hour Deep Sleep Meditation For Total Rest And Reset

This 8-hour sleep meditation is designed to support deep rest, relaxation, and inner calm throughout the night. It helps quiet the mind, release tension, and create a peaceful internal space for restorative sleep. Ideal for those experiencing stress, overthinking, or difficulty switching off at night. Allow your body and mind to fully unwind and reset as you drift into deep, uninterrupted rest.

Transcript

Hello, My name is Annamarie Verveers. Thank you for choosing to spend this sacred moment with me. The meditation is created to guide you into a space of calm, Connection and gentle transformation. This evening's meditation is focused on full body relaxation. A progressive muscle relaxation. We're going to release tension from body to mind to relax your muscles deeply. Tonight, You and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out. Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now ease your thighs comfortably. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension, Your jaw and clench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension, Your jaw and clench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest. Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest. Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You will come calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Feet, Knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Whole, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now ease your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them grapple. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Toes, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now, Feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently, And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently, Take a deep breath in and exhale slowly, Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale, Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy, Inhale and as you exhale, Release any tension from your toes, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet eyes completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy focus on your neck release all tension your jaw and clench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically with each inhale you will come calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes, Your soles, Your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now ease your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale now bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy now focus on your neck release all tension your jaw and clench it and let your tongue rest comfortably now your cheeks and eyes, Your forehead become smooth and relaxed your entire head feels heavy, Supported and completely at ease now feel your entire body, Every part soft, Heavy, Warm breathing slowly, Rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes, Your soles, Your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now your knees, Your thighs completely relaxed take a slow deep breath in and out sinking further into comfort and shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale inhale bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy focus on your neck release all tension open your jaw and clench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body every part soft, Heavy, Warm breathing slowly, Rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need and keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath now bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness knees your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale now bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy focus on your neck release all tension your jaw unclench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath now bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now with your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale inhale bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop your arms elbows wrists hands fingers completely soft and heavy focus on your neck release all tension your jaw and clench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you will come calm with each exhale you release tension keep breathing gently slowly allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath now bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now your knees your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale bring awareness to your chest your heart space and let it expand gently as you breathe in now your shoulders let them drop your arms elbows wrists hands fingers completely soft and heavy focus on your neck release all tension your jaw and clench it and let your tongue rest comfortably breathe your cheeks and eyes your forehead become smooth and relax your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically slowly with each inhale you will come calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath now bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now your knees your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale bring awareness to your chest your heart space breath and let it expand gently as you breathe now your shoulders let them drop your arms elbows wrists hands fingers completely soft and heavy focus on your neck release all tension your jaw and clench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relax your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you will come calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need and keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath now bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now your knees your thighs completely relaxed take a slow deep breath in and out sinking further into comfort and shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale now bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop your arms elbows wrists hands fingers completely soft and heavy focus on your neck release all tension your jaw and clench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves breathe feel your muscles soften with each breath and let go of any tightness now leave your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale inhale bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop down your arms elbows wrists hands fingers completely soft and heavy focus on your neck release all tension your jaw and clench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need to keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath now bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now ease your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale inhale bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop now your arms elbows wrists hands fingers completely soft and heavy focus on your neck release all tension your jaw and clench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently slowly allowing your body to sink even deeper and deeper into relaxation and sleep sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need and keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath now bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness ease your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale inhale bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop down your arms elbows wrists hands fingers completely soft and heavy focus on your neck release all tension your jaw and clench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently slowly allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and, As you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further and further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm. Breathing slowly, Rhythmically. With each inhale, You will come calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your feet, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs, Completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space, And let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead, Become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Whole, Breathing slowly, Rhythmically. With each inhale, You will come calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now feel your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part. Soft, Heavy, Warm. Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now feel your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension, Your jaw and clench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You will come calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension, Your jaw and clench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Relax, Ease, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently and, If you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly, Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale, Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Feel your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper. Deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper. Deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You will come calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You will come calm, With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension, Your jaw and clench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently, And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now ease your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension, Your jaw and clench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently and if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now feel your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension, Your jaw and clench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension, Your jaw unclenched and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently, And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them gruff. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently and if you like let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like let this gentle relaxation continue for as long as you need, Keep breathing gently, Take a deep breath in and exhale slowly, Let your body sink into your mattress, Feeling fully supported, Take another deep breath in and slowly exhale, Let the weight of the day melt away with each out breath, Bring your attention to your feet, Feel them warm and heavy, Inhale and as you exhale release any tension from your toes, Your soles, Your ankles, Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness, Now ease, Your thighs completely relaxed, Take a slow deep breath in and out, Sinking further into comfort, Shift your attention to your hips and your lower back, Let them release, Your abdomen, Let it soften with each exhale, Bring awareness to your chest, Your heart space and let it expand gently as you breathe, Now your shoulders, Let them drop, Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy, Focus on your neck, Release all tension, Your jaw, Unclench it and let your tongue rest comfortably, Your cheeks and eyes, Your forehead become smooth and relaxed, Your entire head feels heavy, Supported and completely at ease, Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically, With each inhale you welcome calm, With each exhale you release tension, Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep, Keep breathing gently and if you like let this gentle relaxation continue for as long as you need, Keep breathing gently, Take a deep breath in and exhale slowly, Let your body sink into your mattress, Feeling fully supported, Take another deep breath in and slowly exhale, Let the weight of the day melt away with each out breath, Bring your attention to your feet, Feel them warm and heavy, Inhale and as you exhale release any tension from your toes, Your shoulders, Your ankles, Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness, Now your knees, Your thighs completely relaxed, Take a slow deep breath in and out, Sinking further into comfort, Shift your attention to your hips and your lower back, Let them release, Your abdomen, Let it soften with each exhale, Bring awareness to your chest, Your heart space and let it expand gently as you breathe, Now your shoulders, Let them drop, Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy, Focus on your neck, Release all tension, Your jaw and clench it and let your tongue rest comfortably, Your cheeks and eyes, Your forehead become smooth and relaxed, Your entire head feels heavy, Supported and completely at ease, Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically, With each inhale you welcome calm, With each exhale you release tension, Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently and if you like let this gentle relaxation continue for as long as you need. Keep breathing gently, Take a deep breath in and exhale slowly, Let your body sink into your mattress feeling fully supported, Take another deep breath in and slowly exhale, Let the weight of the day melt away with each out breath, Bring your attention to your feet, Feel them warm and heavy, Inhale and as you exhale release any tension from your toes, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm. Breathing slowly, Rhythmically, With each inhale you welcome calm. With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles, Your feet, Your toes, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now ease your thighs completely relaxed, Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release, Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop, Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension, Your jaw and clench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed, Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically, With each inhale you welcome calm. With each exhale you release tension, Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently and if you like let this gentle relaxation continue for as long as you need, Keep breathing gently. Take a deep breath in and exhale slowly, Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale, Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy, Inhale and as you exhale release any tension from your toes, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop your arms elbows wrists hands fingers completely soft and heavy focus on your neck release all tension your jaw and clench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relax your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now ease your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale bring awareness to your chest your heart space breath and let it expand gently as you breathe now your shoulders let them drop your arms elbows wrists hands fingers completely soft and heavy focus on your neck release all tension your jaw and clench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you will come calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath now bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness ease your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale inhale bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy focus on your neck release all tension your jaw unclench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently gently allowing your body to sink even deeper and deeper into relaxation and sleep sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath bring your attention to your feet feel them warm and heavy slowly inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now your knees your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale bring awareness to your chest your heart space and let it expand gently as you breathe slowly now your shoulders let them drop your arms elbows wrists hands fingers completely soft and heavy focus on your neck release all tension your jaw and clench it and let your tongue rest comfortably now your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need keep breathing gently slowly take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported and take another deep breath in and slowly exhale let the weight of the day melt away with each out breath now bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now your knees your thighs completely relaxed take a slow deep breath in and out sinking further into comfort now shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale now bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop now your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy focus on your neck release all tension now your jaw unclench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need and keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath now bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes your soles your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now your knees your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale now bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop now your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy focus on your neck release all tension your jaw unclench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy supported and completely at ease now feel your entire body every part soft heavy warm breathing slowly rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need keep breathing gently take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported take another deep breath in and slowly exhale let the weight of the day melt away with each out breath bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes, Your soles, Your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now ease your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back let them release your abdomen let it soften with each exhale inhale bring awareness to your chest your heart space and let it expand gently as you breathe now your shoulders let them drop your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy focus on your neck release all tension your jaw unclench it and let your tongue rest comfortably your cheeks and eyes your forehead become smooth and relaxed your entire head feels heavy, Supported and completely at ease now feel your entire body every part soft, Heavy, Warm breathing slowly, Rhythmically with each inhale you welcome calm with each exhale you release tension keep breathing gently allowing your body to sink even deeper and deeper into relaxation and sleep keep breathing gently and if you like let this gentle relaxation continue for as long as you need keep breathing gently now take a deep breath in and exhale slowly let your body sink into your mattress feeling fully supported it take another deep breath in and slowly exhale let the weight of the day melt away with each out breath now bring your attention to your feet feel them warm and heavy inhale and as you exhale release any tension from your toes, Your soles, Your ankles move your awareness now up to your calves feel your muscles soften with each breath and let go of any tightness now ease your thighs completely relaxed take a slow deep breath in and out sinking further into comfort shift your attention to your hips and your lower back, Let them release, Your abdomen, Let it soften with each exhale, Bring awareness to your chest, Your heart space and let it expand gently as you breathe, Breathe, Now your shoulders, Let them drop, Your arms, Elbows, Wrists, Hands, Fingers, Toes, Completely soft and heavy, Focus on your neck, Release all tension, Your jaw and clench it and let your tongue rest comfortably, Breathe, Your cheeks and eyes, Your forehead become smooth and relaxed, Your entire head feels heavy, Supported and completely at ease, Breathe, Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically, With each inhale you welcome calm, With each exhale you release tension, Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep, Keep breathing gently, And if you like let this gentle relaxation continue for as long as you need, Keep breathing gently, Take a deep breath in and exhale slowly, Breathe, Let your body sink into your mattress, Feeling fully supported, Take another deep breath in and slowly exhale, Let the weight of the day melt away with each out breath, Bring your attention to your feet, Feel them warm and heavy, Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles, Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness, Now ease your thighs completely relaxed, Take a slow deep breath in and out, Sinking further into comfort, Shift your attention to your hips and your lower back, Let them release, Your abdomen, Let it soften with each exhale, Inhale, Bring awareness to your chest, Your heart space and let it expand gently as you breathe, Now your shoulders, Let them drop, Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy, Focus on your neck, Release all tension, Your jaw, Unclench it and let your tongue rest comfortably, Your cheeks and eyes, Your forehead become smooth and relaxed, Your entire head feels heavy, Supported and completely at ease, Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically, With each inhale you welcome calm, With each exhale you release tension, Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently, And if you like, Let this gentle relaxation continue for as long as you need, Keep breathing gently, Take a deep breath in and exhale slowly, Let your body sink into your mattress, Feeling fully supported, Take another deep breath in and slowly exhale, Let the weight of the day melt away with each out breath, Bring your attention to your feet, Feel them warm and heavy, Inhale and as you exhale release any tension from your toes, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet, Your feet Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space, And let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead, Become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now, Feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your feet, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now, Your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them gruff. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now, Feel your entire body, Every part, Soft, Heavy, Warm. Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them gruff. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now ease your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently, And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Feet, Knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper. Into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles, Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Toes, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now, Feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You will come calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently, And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently, Take a deep breath in and exhale slowly, Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale, Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension, Your jaw and clench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension, Keep breathing gently, Allowing your body to sink even deeper. Deeper and deeper into relaxation and sleep. Keep breathing gently and if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now ease your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now ease your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists and toes completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm. Breathing slowly, Rhythmically, With each inhale you welcome calm. With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You will come calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper. And deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm. Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale slowly. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now leave your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You will come calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper. And deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale slowly. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper. Deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Bring your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper. And deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now ease your thighs, Completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Legs, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now, Feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles, Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension, Your jaw and clench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently, And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves, Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now leave your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out-breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale you welcome calm, With each exhale you release tension. Keep breathing gently, Allowing your body to sink even deeper. Deeper and deeper into relaxation and sleep. Keep breathing gently and if you like let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now ease your thighs completely relaxed. Take a slow deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You will come calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet, Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back, Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Really. With each inhale, You will come calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Breathe, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers, Completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently. Take a deep breath in and exhale slowly. Let your body sink into your mattress, Feeling fully supported. Take another deep breath in and slowly exhale. Let the weight of the day melt away with each out breath. Bring your attention to your feet. Feel them warm and heavy. Inhale and as you exhale, Release any tension from your toes, Your soles, Your ankles. Move your awareness now up to your calves. Feel your muscles soften with each breath and let go of any tightness. Now your knees, Your thighs completely relaxed. Take a slow, Deep breath in and out, Sinking further into comfort. Shift your attention to your hips and your lower back. Let them release. Your abdomen, Let it soften with each exhale. Bring awareness to your chest, Your heart space and let it expand gently as you breathe. Now your shoulders, Let them drop. Your arms, Elbows, Wrists, Hands, Fingers completely soft and heavy. Focus on your neck, Release all tension. Your jaw, Unclench it and let your tongue rest comfortably. Your cheeks and eyes, Your forehead become smooth and relaxed. Your entire head feels heavy, Supported and completely at ease. Now feel your entire body, Every part, Soft, Heavy, Warm, Breathing slowly, Rhythmically. With each inhale, You welcome calm. With each exhale, You release tension. Keep breathing gently, Allowing your body to sink even deeper and deeper into relaxation and sleep. Keep breathing gently. And if you like, Let this gentle relaxation continue for as long as you need. Keep breathing gently.