Welcome and thank you for joining me on this journey to deep relaxation.
As you settle into a comfortable position,
Close your eyes and take a deep breath in,
Allowing the cool,
Soothing air to fill your lungs.
As you exhale,
Release any tension or worries from your day,
Letting them dissolve into the air around you.
This time it's just for you,
To unwind,
Relax and prepare for a restful sleep.
Begin by bringing your awareness to your toes,
Notice any sensations here and if you feel any tension,
Simply acknowledge it without judgement.
Take a slow,
Deep breath in and as you exhale,
Imagine your toes softening,
Releasing all tension.
Now move your attention to your feet,
Then your ankles,
Slowly scanning up through your calves,
Knees and thighs.
With each breath out,
Allow these areas to become heavy and relaxed.
Feel your legs sinking deeper into your bed,
Supported and at ease.
Next,
Bring your awareness to your hips and lower back,
Notice how they connect with the surface beneath you.
Take a deep breath in and as you exhale,
Let go of any tightness,
Allowing your hips and back to fully relax.
Continue to move up through your abdomen,
Chest and shoulders.
With each exhalation,
Let your body soften,
Your muscles melting away any remaining tension.
Finally,
Bring your attention to your arms,
Hands and fingers.
Now focus on your neck,
Jaw and face.
Letting each breath out,
Bring a sense of calm and relaxation.
Now that your body is fully relaxed,
Gently bring your awareness to your breath.
Notice the natural rhythm of your breathing,
Not trying to change it,
But simply observing.
Feel the cool air entering your nostrils and the warm air leaving your body.
With each breath in,
Imagine drawing a calmness and peace.
With each breath out,
Let go of any lingering stress or tension.
If your mind begins to wander,
Gently guide it back to the breath,
Using the rhythm as your anchor.
As you continue to breathe,
Imagine a warm golden light surrounding you.
This light represents deep relaxation and peace.
With each breath,
This light grows brighter,
Filling your entire being with warmth and tranquility.
Imagine yourself in a serene,
Peaceful place,
This could be a quiet beach,
A lush forest or a tranquil garden,
Whatever feels most soothing to you.
Picture every detail vividly,
The colours,
The sounds,
The smells.
As you walk through this peaceful place,
Feel the ground beneath your feet,
Soft and welcoming.
The air is gentle with a comforting warmth that wraps around you like a blanket.
Find a comfortable spot to rest,
Perhaps under a tree or beside a gentle stream.
As you settle in,
Feel the deep relaxation that this place brings you.
No worries of today.
The worries of today are far behind and in this moment,
Nothing else matters but your peace and well-being.
Let yourself fully observe the tranquility of this place.
With each breath,
You become more and more relaxed.
Your mind is quiet and your body is completely at ease.
As you rest in this peaceful place,
Silently repeat the following affirmations to yourself.
I am calm and at peace.
I release all worries and embrace deep relaxation.
My body is relaxed and my mind is at ease.
I am safe,
Supported and ready for restful sleep.
Feel the truth of these words resonating with you,
Deepening your state of relaxation.
Now,
As you begin to drift off to sleep,
Know that you are surrounded by peace and calm.
You've created a sanctuary within yourself,
A place you can return to whenever you need to relax.
Whenever you need rest and relaxation,
Let your breath continue its steady,
Calming rhythm as you transition into sleep.
Know that you deserve this rest,
This peace and this deep relaxation.
Sweet dreams.
