Begin by lying down comfortably in your bed.
Adjust your body so that you feel fully supported and relaxed.
Allow your eyes to gently close.
Take a moment now to acknowledge your strength and resilience.
You have made it through another day,
Navigating challenges and responsibilities.
Now is your time to rest and rejuvenate.
Know that you deserve this moment of peace and relaxation.
Trust that your body knows exactly how to unwind and drift naturally into restful sleep.
Take a deep breath in through your nose,
Slowly filling your lungs.
Hold the breath for a brief moment and then gently release it out through your mouth,
Sighing softly.
Feel the tension leaving your body with each exhale.
Let's repeat this a few times.
Inhale slowly,
Hold and gently exhale,
Letting go of any stress,
Any tension,
Any worry.
Now allow your breathing to become natural and effortless.
Feel the gentle rhythm of your breath,
Like waves softly rolling onto a peaceful shore,
Coming in and going out gently and smoothly.
Notice your thoughts as they arise,
Acknowledging their presence without judgment.
Imagine each thought as a cloud drifting gently across a clear,
Calm sky.
Watch them appear,
Float and gently drift away,
Leaving your mind serene and open.
Gently direct your attention now to the top of your head.
Feel a soft,
Comforting warmth there.
Slowly moving downward,
Allow your scalp to relax completely.
Feel this warm relaxation spreading down to your forehead,
Smoothing away any tension.
Feel the relaxation melting through your eyes,
Allowing them to rest deeply.
Move your awareness down to your jaw and cheeks,
Letting go of any tightness.
Allow your tongue to rest softly in your mouth.
The relaxation moves now to your neck and shoulders.
Feel these areas loosen and release all the tension they've held.
Your shoulders drop comfortably into the mattress.
Feel this calming sensation flowing down your arms,
Through your elbows,
Wrists,
Hands and fingers.
Your arms feel heavy,
Calm,
Deeply restful.
Bring your awareness gently to your chest and heart area.
Feeling calm,
Warm energy filling your lungs.
Every breath relaxes you more deeply.
Move downward into your abdomen,
Feeling softness and ease.
Now allow the warmth to flow down your back,
Relaxing each vertebra as it moves downward.
Your lower back releases fully into relaxation.
Feel the comforting heaviness as your entire back sinks gently into your bed.
Let your attention drift into your hips,
Feeling them soften,
Releasing any tightness.
Allow this relaxation to travel down through your thighs,
Knees,
Calves and finally into your toes.
Your legs feel comfortably heavy,
Completely relaxed.
Your whole body is now deeply calm,
Fully relaxed,
Resting gently.
Imagine yourself lying in a safe,
Peaceful place.
A place where you feel completely secure,
Completely relaxed.
Perhaps it is a quiet beach,
A calm forest or a cozy room.
Feel the comfort and peace that surrounds you in this place.
Whenever thoughts arise,
Acknowledge them gently.
And imagine placing each thought softly onto a leaf,
Floating down a gentle stream.
Carried calmly away,
Leaving your mind serene.
Feel yourself becoming heavier,
More deeply relaxed with each passing moment.
Your breathing slows,
Becoming rhythmic and gentle.
Allow yourself to drift naturally towards sleep,
Deeply peaceful and at ease.
If at any point your thoughts return,
Gently bring your attention back to your breathing,
Slowly inhaling and softly exhaling.
Know that sleep will come naturally as your body and mind embrace this deep sense of relaxation and peace.
Rest now,
Allowing yourself to drift gently into peaceful sleep.
