Welcome,
You've arrived at this moment,
A gentle space between wakefulness and sleep.
This is your time to release,
To rest,
To restore.
As you get comfortable,
Let your day fall away as you settle into stillness.
Make sure you're comfortable and allow the bed to support you fully.
Let yourself be held by the earth beneath you and the softness around you.
Softly close your eyes.
Take a long,
Slow breath through your nose and exhale softly through your mouth.
Feel your chest rise and fall.
Take another deep breath in,
Hold it at the top and as you breathe out,
Imagine the tension melting away from your body.
Allow your shoulders to drop a little more.
Release your jaw and soften the space between your eyebrows.
Relax your hands,
Your arms,
Your hips and your legs.
Feel gravity drawing you down,
Grounding you in calm.
You don't need to think about the day anymore.
The thoughts can wait.
Allow the worries to dissolve.
Give yourself permission to just be here,
Now,
Resting.
Let your awareness drift to the top of your head,
Imagining a gentle wave of relaxation beginning there,
Soft,
Warm and light.
This wave of relaxation slowly moves down your forehead,
Over your eyes,
Calming the tiny muscles all around them and flows down your cheeks,
Your mouth,
Your chin,
Softening your jaw,
Soothing your entire face.
Feel the gentle wave move down your neck and into your shoulders,
Melting away any tension or tightness.
Let your shoulders drop even more now,
Releasing the tension of the day.
This wave of relaxation continues to flow down your arms,
Into your elbows,
Wrists and hands all the way to your fingertips.
Your arms feel heavy and still,
At rest.
Let go even more.
Feel the calm move across your chest,
Your heart beating slow and steady.
Feel your breath,
Gentle and easy.
There's no need to change anything.
Just let it be as it is.
Now that wave flows into your stomach,
Softening,
Loosening,
Settling.
With each breath,
You feel more grounded,
More calm,
More at peace.
Allow the calm to spread through your back,
From your upper back to your lower back.
Each muscle releasing and letting go.
You are safe.
You are allowed to rest.
The wave continues down into your hips,
Your thighs,
Your knees,
Releasing,
Softening,
Relaxing,
Unwinding.
Into your calves,
Ankles,
Feet and toes.
Your legs are warm,
Comfortable,
Relaxed,
Completely at ease.
Your whole body is quiet now,
Like a calm sea at night.
The world around you softens and your body rests.
Allow now your mind to follow.
Let your thoughts become slower,
Quieter,
Softer,
Like snowflakes falling gently through the night sky.
There's nothing to hold on to,
Nothing to fix,
Nothing to do.
This is your time to just be.
Just breathe.
You are worthy of rest.
You are allowed to just let go.
Let go of expectations,
Let go of the need to be anything other than exactly as you are right now.
This moment is enough.
Imagine yourself wrapped in a cocoon of warmth and softness,
Protected,
Safe,
Loved.
Let that feeling sink into every cell in your body,
Every breath.
You can picture yourself lying under a vast night sky,
The stars gently twinkling above you.
The air is cool and calm.
The world is hushed.
A soft breeze brushes over your skin.
The ground beneath you is steady,
Supporting you.
And the sky above you is infinite.
With each breath,
You drift a little deeper.
With each breath,
You feel a little lighter,
Floating between thoughts,
Between dreams,
Resting in this quiet space where sleep begins.
You are calm.
You are safe.
You are loved.
You are floating,
Resting.
Healing.
Your breath is slow.
And your body is at rest.
Sleep is near.
Sleep is here.
If sleep comes now,
Let it come.
If your mind wanders,
Gently return to your breath.
And repeat quietly to yourself,
I am safe.
I am at peace.
I am falling asleep.
Good night.
May your dreams be sweet.
May your rest be deep.
And may you wake with calm in your heart and softness in your spirit.
With each breath,
You drift a little deeper.
With each breath,
You feel a little lighter,
Floating between thoughts,
Between dreams,
Resting in this quiet space where sleep begins.
You are calm.
You are safe.
You are loved.
You are floating,
Resting.
Healing.
Your breath is slow.
Your body is at rest.
Allow sleep to come.
Allow yourself to rest.
And say quietly to yourself,
I am safe.
I am at peace.
I am falling asleep.
Good night.
May your dreams be sweet.
May your rest be deep.
And may you wake with calm in your heart and softness in your spirit.
Take a long,
Slow breath through your nose.
And exhale softly through your mouth.
Feel your chest rise and fall.
Take another deep breath in.
Hold it at the top.
And as you breathe out,
Imagine the tension melting away from your body.
Allow your shoulders to drop a little more.
Relax your spine.
Release your jaw.
And soften the space between your eyebrows.
Relax your hands.
Your arms.
Your hips.
And your legs.
Feel gravity drawing you down.
Grounding you in calm.
You don't need to think about the day anymore.
The thoughts can wait.
Allow the worries to dissolve.
Give yourself permission to just be.
Here.
Now.
Resting.
Let your awareness drift to the top of your head.
Imagining a gentle wave of relaxation beginning there.
Soft.
Warm and light.
This wave of relaxation slowly moves down your forehead.
Over your eyes.
Calming the tiny muscles all around them.
It flows down your cheeks.
Your mouth.
Your chin.
Softening your jaw.
Soothing your entire face.
Feel the gentle wave move down your neck and into your shoulders.
Melting away any tension or tightness.
Let your shoulders drop even more now.
Releasing the tension of the day.
This wave of relaxation continues to flow.
Down your arms.
Into your elbows.
Wrists and hands.
All the way to your fingertips.
Your arms feel heavy.
And still.
At rest.
Let go even more.
Feel the calm move across your chest.
Your heart beating slow and steady.
Feel your breath.
Gentle and easy.
There's no need to change anything.
Just let it be as it is.
Now that wave flows into your stomach.
Softening.
Loosening.
Soothing.
Settling.
With each breath you feel more grounded.
More calm.
More at peace.
Allow the calm to spread through your back.
From your upper back to your lower back.
Each muscle releasing and letting go.
You are safe.
You are allowed to rest.
The wave continues down into your hips.
Your thighs.
Your knees.
Releasing.
Softening.
Unwinding.
Into your calves.
Ankles.
Feet.
And toes.
Your legs are warm.
Comfortable.
Relaxed.
Completely at ease.
Your whole body is quiet now.
Like a calm sea at night.
The waves are calm.
The world around you softens.
And your body rests.
Allow now your mind to follow.
Let your thoughts become slower.
Quieter.
Softer.
Like snowflakes falling gently through the night sky.
There's nothing to hold onto.
Nothing to fix.
Nothing to do.
This is your time to just be.
Just breathe.
You are worthy of rest.
You're allowed to just let go.
Let go of expectations.
Let go of the need to be anything other than exactly as you are right now.
This moment is yours.
It is enough.
Imagine yourself wrapped in a cocoon of warmth and softness.
Protected.
Safe.
Loved.
Let that feeling sink into every cell in your body.
Every breath.
You can picture yourself lying under a vast night sky.
The stars gently twinkling above you.
The air is cool and calm.
The world is hushed.
A soft breeze brushes over your skin.
The ground beneath you is steady.
Supporting you.
And the sky above you is infinite.
With each breath you drift a little deeper.
With each breath you feel a little lighter.
Floating between thoughts.
Between dreams.
Resting in this quiet space where sleep begins.
You are calm.
You are calm.
You are safe.
You are loved.
You are floating.
Resting.
Healing.
Your breath is slow.
And your body is at rest.
Sleep is near.
Sleep is here.
If sleep comes now,
Let it come.
If your mind wanders,
Gently return to your breath.
And repeat quietly to yourself.
I am safe.
I am at peace.
I am falling asleep.
Good night.
May your dreams be sweet.
May your rest be deep.
And may you wake with calm in your heart.
And softness in your spirit.
With each breath you drift a little deeper.
With each breath you feel a little lighter.
Floating between thoughts.
Between dreams.
Resting in this quiet space where sleep begins.
You are calm.
You are safe.
You are loved.
You are loved.
You are floating.
Resting.
Healing.
Your breath is slow.
Your body is at rest.
Allow sleep to come.
Allow yourself to rest.
And say quietly to yourself.
I am safe.
I am at peace.
I am falling asleep.
Good night.
May your dreams be sweet.
May your rest be deep.
And may you wake with calm in your heart.
And softness in your spirit.
