Settle comfortably into your bed.
Close your eyes.
Begin to bring your awareness to your breath,
Noticing it just as it is.
Let your breathing naturally slow down and become softer without forcing it.
Just allow your body to relax as the breath flows in and out.
Notice the steady rhythm,
The rise and fall of each inhale and exhale.
Let your thoughts fade into the background as you begin to align your attention with the calming flow of your breath.
Feel the gentle wave of breath moving through you,
Soothing and quieting the mind.
Now let's shift focus from the breath to the body.
Begin by bringing your awareness to your feet.
Breathe gently into your toes,
Then into the soles and then the tops of your feet.
Notice any sensations as you allow this part of your body to soften and release.
With each breath,
You're inviting a deeper sense of ease.
Now move your attention upward to your legs,
Your shins and kneecaps.
Send your breath into these areas,
Gently encouraging any tightness to melt away.
Feel the breath move up through your thighs and upper legs,
Releasing all tension.
Let them grow heavy and supported by the mattress beneath you.
Now shift your awareness to your hips,
Pelvis and glutes.
Breathe into this space,
Gently noticing how this area feels without judgment.
Let the breath spread throughout your lower body,
Bringing warmth,
Calm and heaviness.
Bring your attention now to your back,
Starting with the lower back and moving up to the upper back.
Tune in to the muscles here.
If there's any tightness,
Gently breathe into that space,
Allowing it to soften with each exhale.
Let your back feel heavy,
Supported and deeply relaxed.
Sink a little deeper into the bed.
Now guide your focus to your stomach and chest.
Let this area gently expand with the inhale and soften with the exhale.
With every breath out,
Feel tension leaving the body.
Breathe in,
Calm.
Breathe out,
Release.
Allow your chest and belly to feel open and at ease.
Now bring your attention to your shoulders and neck.
As you inhale,
Gently direct the breath into this space.
As you exhale,
Feel the muscles begin to loosen.
If you sense any strain here,
Just breathe gently into it.
Allow it to dissolve naturally.
Feel yourself sinking deeper into stillness with each breath.
Bring your awareness down your arms,
From your shoulders to your upper arms,
Through your elbows,
Forearms,
Wrists,
And all the way to your hands and fingers.
Breathe into this entire length.
As you exhale,
Allow any residual tension to drain down and out through your fingertips.
Let your arms grow heavier,
Completely at rest.
Now shift your focus to your face.
Bring a soft breath to the jaw and the mouth,
Releasing any holding here.
Smooth the space.
Between your eyebrows,
Soften your eyes and eyelids.
Let your facial muscles relax completely.
Feel your head become heavy,
Fully supported.
By the pillow beneath you.
Let your whole body surrender now.
Every breath carries away the last traces of tension.
You are calm.
You are still.
You are safe.
There's no need to force sleep.
It will come when you're ready.
This state of peaceful rest is deeply nourishing,
All on its own.
Just stay with your breath.
Gentle,
Steady,
And rhythmic.
Enjoy.
Appreciate this quiet moment.
Savor the stillness.
Let your body continue to relax.
Inhale,
Softening the body.
Exhale,
Releasing all that's left.
Inhale,
Calm.
Exhale,
Letting go.
Let yourself drift whenever you're ready.
