Settle into a comfortable position.
Allow your body to rest naturally.
Let your hands soften.
Let your legs become heavy.
Gently close your eyes.
Take a slow,
Deep breath in and slowly breath out.
Again,
Inhale gently.
Exhale slowly.
One more time.
Breathing in calmness.
Breathing out tension.
Now,
Allow the breath.
To return to its natural rhythm.
Tonight.
There is nowhere to go.
Nothing to achieve.
Nothing to solve.
Only rest.
Only awareness.
Only sleep.
Begin by bringing awareness to the right foot.
Feel the right big toe.
2nd toe third door.
4th Doe 5th Doe Feel the spaces between the toes.
That do join.
The soul of the food.
The arc.
The heat.
The top of the foot.
The bones,
Muscles and the skin of right foot.
Let the entire right foot soften.
Now,
Move to the right ankle.
Feel the hollow space inside the ankle joint.
The bones,
Ligaments.
Muscles and skin.
Softening deeply.
Move upward to the right lower leg.
The car.
The same.
The muscles around the shin bone.
The back of the leg.
The Knee.
Feel the front of the knee back of the knee.
The quiet hollow space inside the knee joint.
Relax.
Now move to the right thigh.
Front of the thigh.
Back of the thigh.
Inner thigh.
After Thigh.
The right hip joint.
Feel the space inside the head.
Let the entire right leg become heavy.
Warm and relaxed.
Now awareness moves to the right side of the pelvis.
Right waist,
Right abdomen.
Right lower back.
Night trips.
Feel the spaces between the ribs.
Let the muscles between each rib release.
Move to the right chest.
Right lung.
Right shoulder blade.
Right shoulder.
Feel the spaciousness in the chest.
Softness in the shoulder.
Move down the right arm.
Right upper arm.
Elbow.
Hollow space inside the elbow joint.
Cool down.
Rest.
Bye.
Back of the hand.
Right thumb.
Index finger,
Middle finger,
Ring finger.
Little finger.
Feel the spaces between the fingers.
Relax every joint.
Relax every tiny muscle.
Awareness moves upward again to the right side of the throat.
Right jaw,
Right cheek,
Right ear,
Right eye.
Right eyebrow,
Right temple.
Right forehead,
Right skull.
The entire right side of the body is relaxed Now let the awareness move in a gentle circle.
Across the crown of the head from the right side.
Across the top to the left side.
Bring awareness to the left scalp.
Left forehead.
Left temple.
Left eyebrow.
Left eye.
Left cheek.
Left jaw.
Left you.
Now move to the left side of the throat.
Left shoulder.
Left upper arm.
Left elbow.
Feel the hollow space inside the elbow joint.
Left forearm.
Left wrist.
Back of the hand.
Left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Spaces between the fingers.
Joint.
Bones.
Muscles.
Everything softening deeply.
Move to the left chest.
Left lung.
The space around the heart.
Left ribs.
Space.
Spaces between the ribs.
Left waist.
Left abdomen.
Left lower back.
Left pelvis.
Left hip joint.
Feel the hollow space inside the hip.
Move down the left thigh.
Front of the thigh back of the thigh.
Inner Thigh Outer thigh.
Left knee.
The hollow space inside the knee joint.
Soft and spacious.
Now,
The left calf.
Left sin.
Left ankle.
The hollow space inside the ankle.
Soul,
Heart.
Of the fruit.
Left big toe 2nd door 3rd toe 4th toe 5th door spaces between the toes.
Door joints.
Bones,
Muscles.
The entire left side of the body is relaxed Now feel the whole body as one.
Feel the whole body as one complete circle of awareness.
From the right foot upward across the ground.
Down the left side and back into stillness.
Become aware of all hollow spaces within the body.
The truth.
The lungs.
The spaces around the heart.
The abdomen.
The hips.
The knees.
Ankles.
Shoulders.
Elbows.
Rest too.
Every joint.
Now the body is no longer tense or solid.
It is spacious,
Open,
Quiet.
Light.
Bring awareness to the spine.
From the tailbone.
Slowly up 4.
Vertebra by vertebra.
A gentle stream of calm awareness moves through the spinal cord.
Bring awareness to the root chakra.
At the base of the spine.
Now move to the Sacral Chakra.
Move to the solar plexus chakra or fire chakra.
Now,
Move to the heart chakra.
Now move to the throat chakra.
Move to the third eye chakra.
Now move to the crown chakra.
Now.
All seven chakras are balanced.
Every muscle has released.
Every joint is soft.
Every organ is calm.
Every system is preparing for sleep.
Feel your body temperature.
Gently lowers to support deep rest.
Your brainwaves slow into a peaceful sleep rhythm.
Your heartbeat becomes steady and calm.
Your blood flow becomes smooth and balanced.
Your breathing becomes slow,
Quiet and natural.
Nervous system settles.
The mind becomes quiet body becomes heavy.
The whole system is balanced for sleep.
Nothing more is required.
You are safe.
You are one.
You are supported.
Let the breath soften.
Let the body sing.
Let the mind drift.
Sleep may come now.
Naturally,
Gently,
Peacefully.
Rest deeply.
Let go completely.
Drift into sleep.
