Welcome.
Take a moment to settle into a comfortable position,
Allowing your body to rest fully.
You might choose to close your eyes now,
Or in a moment,
Whenever it feels right.
As you begin,
Know that there's nothing you need to do except listen to my voice and allow yourself to relax.
Take a deep breath in through your nose,
And slowly exhale through your mouth.
Let's do that again.
Inhale deeply,
And as you exhale,
Imagine releasing all the tension of the day.
With each breath,
Feel your body becoming just a little softer,
A little more at ease.
Now,
Bring your attention to your feet.
Notice any sensations there,
The way they feel against the surface beneath you.
Imagine a warm,
Gentle wave of relaxation flowing into your feet,
Softening every muscle,
Releasing any tension.
Now,
Let that wave of relaxation move upward into your calves,
Soothing every muscle,
Every fiber.
Feel your legs becoming heavy,
Sinking into the surface beneath you,
Fully supported and at ease.
Next,
Feel that relaxation flowing into your thighs,
And notice how they too begin to feel heavier,
Softer,
Completely at rest.
Let go of any tension you might be holding there.
Allow this soothing wave to flow into your hips and pelvis.
Imagine it dissolving any tightness,
Any tension,
Leaving only calm,
Peaceful energy.
Now,
Bring your awareness to your abdomen.
Feel it rise and fall naturally.
With each breath,
Imagine that tension is melting away,
Leaving your stomach calm and relaxed.
Now,
Let that relaxation flow into your chest.
Feel your breath moving easily and effortlessly,
Your lungs filling with calm and releasing anything you no longer need.
Now,
Notice your back from your lower spine,
All the way up to your shoulders.
Imagine that wave of relaxation flowing up your spine,
Smoothing out any knots or tightness,
Allowing your back to feel soft,
Supported,
And at ease.
As it reaches your shoulders,
Feel them drop slightly,
Releasing any burdens they've been carrying.
It's safe to let go now.
Let this wave of relaxation move down into your arms,
Flowing through your biceps,
Your elbows,
Your forearms,
And into your hands.
Feel your hands becoming warm and heavy,
As if they're sinking into a surface beneath you.
Let go of any tension you may be holding there.
Now,
Bring your awareness to your neck.
Allow the muscles there to soften,
Releasing any tightness.
Feel that relaxation flow up into your jaw,
Letting it loosen,
And into your cheeks,
Your temples,
And your forehead.
Finally,
Feel the wave of calm reaching the very top of your head.
Imagine your entire scalp relaxing,
As though a warm,
Soothing blanket has been placed over it.
Take a moment to notice how your entire body feels now.
Soft,
Heavy,
And completely relaxed.
From the tips of your toes to the top of your head,
You are calm,
Supported,
And safe.
You are deeply held by the surface beneath you.
Now,
With each breath,
Imagine sinking even deeper into this sense of relaxation.
Each exhale carries you further down,
As though you're floating gently into a peaceful,
Quiet space within yourself.
You are now in a deeply relaxed state,
And your subconscious mind is open and ready to receive the positive suggestions.
There's nothing you need to do,
But continue to relax,
Allowing yourself to be guided by this process.
And now,
As you rest here in this safe,
Calming space,
You can begin to feel the gentle rhythm of your breath,
The steady,
Soothing beat of your heart.
Right here,
Right now,
You are safe.
There is no need to fight,
No need to brace,
No need to hold tension in your body.
In this moment,
You can begin to soften.
You may notice how often the old patterns brought tension,
Trying to control,
To resist,
To force,
To hold in the belly,
Clenching the jaw,
Tightening around food,
Weight,
And your body.
But that was only a habit learned long ago,
And today you are learning a new way.
Your body knows how to trust.
It knows how to feel safe,
To release,
To restore,
And the more you give it safety,
The more easily it can return to balance.
You are not here to fight your body.
You are here to befriend it,
To listen to it,
To partner with it.
There is deep wisdom inside you.
Beneath the stories,
And the noise,
And the old stress.
Right now,
You can tune in.
You might even ask your body softly,
What do you need today?
What would feel good,
Kind,
And nourishing?
And whether the answer is movement,
Stillness,
Peace,
Water,
Rest.
Whether it's a deep breath,
Or a nourishing meal,
You can begin to hear that voice again.
Your body was never the problem.
It is your ally.
It is always communicating,
Always responding to the safety and the trust you offer.
And so,
Today,
You might begin to notice moments when you soften tension instead of gripping.
Moments when you breathe instead of bracing.
Moments when you choose trust over control.
With every breath,
With every moment of safety,
You are rewiring your nervous system.
You are teaching it that ease is possible.
Teaching it that struggle is no longer needed.
You do not have to fight for this.
It is already unfolding.
Your body knows how to heal.
And the more you trust it,
The more you listen,
The more naturally change begins.
Today,
You are deepening your awareness.
The connection with your body.
Creating a space of trust and ease.
A space where freedom becomes inevitable.
You are becoming weightless.
And now that you've absorbed everything you need from this session,
There's nothing more to do,
Nothing more to think about.
You can allow yourself to drift even deeper now.
Gently letting go of any thoughts,
Any remaining tension,
And surrendering completely to this moment of rest.
Feel your body becoming heavier,
More relaxed as it sinks deeper into the surface beneath you.
So comfortable,
So supported,
As if the bed itself is holding you in a warm embrace.
You are safe here,
And it is perfectly okay to fully let go,
To release the day and allow yourself to drift.
Into sleep,
Deep and restful sleep.
With each breath you take,
You feel yourself relaxing more and more.
There's nothing you need to do but let yourself rest.
Let yourself surrender to the quiet,
The calm,
And the peace that surrounds you.
And as you settle into this stillness,
Feel the warmth and comfort of your bed wrapping around you like a soft blanket inviting you to let go completely.
The day is done,
And everything that needed to be done has been completed in its own time.
You've done everything you needed to do,
And now you can allow your mind and your body to rest.
Deeply,
Peacefully,
And with the knowledge that tomorrow will come in its own time,
Bringing fresh energy,
Clarity,
And peace.
But for now,
You can let go of tomorrow,
Let go of the past,
And simply be here in this moment,
Breathing softly,
Slowly,
As you begin to drift into a deep and restful sleep.
With every breath you take,
You are drifting further and further into that calm,
Peaceful space,
The space where deep,
Restorative sleep awaits you.
Your body is completely relaxed now.
Your mind is quiet,
And you feel safe,
Held,
And at ease.
And as you continue to relax,
Feel your body becoming heavier and heavier,
Sinking deeper into the warmth of your bed,
As if you were being cradled by the earth itself.
You are fully supported,
And it feels so good to let go,
To allow your body and mind to drift deeper into relaxation.
Deeper into sleep.
