As you come to the end of your day and you want to go to sleep it can be so many judgments that we hold around a day.
What we did or thought or went through.
To be kind and compassionate to yourself it's best to just let all of that go.
And rest in your body in the present moment and allow yourself to drift off to a deep and peaceful sleep.
You are safe now.
You're in the comfort of your bed.
There's nothing that can harm you or nothing you need to be doing or worrying about right now.
All you need to be doing right now is resting in the calm and peace of the present moment.
You can let everything else go.
As the beautiful healing sounds play see if we can listen with your body and let the sound soothe you and comfort you.
Start to become aware of your breath and the feelings and sensations of it in your body.
Notice how your breath just naturally comes in and out.
You don't need to do anything to it.
Notice the rhythm of it coming in and out.
And the slight pauses at the top and the bottom of each breath.
Going deeper into the body notice the feelings and sensations of your belly,
Ribs and chest.
Rising and falling as you breathe.
Notice all the subtleties and nuances of it in your body.
With each in-breath and each out-breath.
Gradually allowing your mind to calm and your body gradually relax.
You may notice that your mind drifts off to whatever is bothering you from your day or happening for you at the moment.
There's no need to judge yourself for drifting.
It's okay.
Hold yourself with as much compassion and love as you can.
As you notice yourself being pulled away by these worries take a deep breath in through your nose and a long slow out-breath through the mouth like you're breathing out through a fine straw.
And as you do that feel your body deeply relax and sink down into the comfort and safety of your bed.
And this time as you breathe out in the same way you're going to allow those worries to be blown out through your mouth and drift off and dissolve away.
So take a nice deep breath in through the nose and a long exhale through the mouth.
Blowing away any worries or stresses or thoughts.
Feeling your body let go as well.
And relax deeper into the comfort and safety of your bed.
Coming back to the natural breath.
Pay particular attention to your out-breath.
And notice how each time you breathe out your body naturally softens and relaxes down into your bed.
See if you can allow yourself to deeply relax.
Whenever you feel yourself drifting off to thoughts around your day again,
Take a deep breath in through the nose and a long slow breath out through your mouth.
Letting those thoughts blow out through your mouth.
Drift off to wherever they want to go and dissolve away.
Letting go of the clinging to the worries.
Letting go of all the stuff lingering from your day.
Allowing yourself this time to really just be there in your body.
And rest in the calm and peace of the present moment.
In the deep relaxation of your body.
Notice the sensations of the bed below you.
How soft and warm and comfortable your bed is.
How the mattress and the sheets come into intimate contact with your whole body.
How it holds you safely and supports the entire weight of your body.
Notice whether you're allowing yourself to trust it with your whole body.
Really let go and deeply relax into it.
And if you want you can do this again with a long slow out breath.
At some point you might find that the thoughts of your day or whatever you're going through wants to distract you and pull you out of your peaceful place again.
That's okay you don't need to struggle with it.
Take another deep breath in through the nose and as you breathe a long slow breath out through your mouth.
You blow the worries out.
Letting them get taken away by the wind and dissolve away into the space of awareness.
As they blow away it leaves you lighter and freer.
Letting go of worries.
Letting go of your day.
It's just you in your body in the present moment.
Peaceful and calm in a deeply relaxed body.
Try to enjoy the feeling of your body.
It's the vehicle that so kindly takes you through all the adventures of your life.
It's always there for you.
You could take a few moments to appreciate that if you want to.
Also appreciating how soft and warm and cozy and safe your bed is.
A place where you can just be you and let go.
I'll leave you for a while to listen to the soothing sounds and relax and fall asleep whenever you like.
And remember whenever you get pulled out by thinking about your day or worrying or planning.
Take a deep breath in through the nose and a long slow breath out through the mouth.
Letting your day and your worries blow away.
To wherever they want to go and dissolve away.
Leaving you freer,
More relaxed and resting in the natural inner peace and love that abides within you.
Sleep tight.
