Welcome to the sleep journey together.
Begin by settling into a comfortable position,
Let your body sink heavily into the mattress beneath you,
Allow the eyes to gently close,
Take a slow,
Soft,
Deep breath in and exhale with a long,
Satisfying sigh,
Letting the day fall away.
Feel the breath naturally drifting in and flowing out,
With every out breath your body grows a little heavier,
A little softer,
Bring your awareness to the natural rhythm of your breathing,
There's nothing to change,
Nothing to improve,
Just noticing the slow waves of your inhale and the soothing release of every exhale,
The sound and feeling of your breath anchor you hear.
We will gradually together move our attention through the body,
Allowing each place your attention is on to soften and relax with the out breath,
Moving your awareness to your right hand,
Letting it soften on the out breath so gravity is drawing it downward,
Feeling your fingers,
Inhale gently,
Exhale and let them relax,
The palm and back of the hand,
With the out breath softening,
Melting,
The wrist relaxing down,
Each part of your arm as you breathe out,
Deeply letting go,
Softening,
Melting,
The shoulder relaxing down,
Right side of your chest,
Right waist,
With every exhale surrendering just a little bit more,
The knee,
The sole of the foot,
The top of the foot,
Feeling each of the toes,
Allowing your whole leg to deeply relax and let go,
Moving gently to the left side of the body,
Feeling your left fingers,
Inhaling gently,
Exhaling and letting them relax,
With the out breath softening and melting,
The wrist,
The elbow,
The upper arm and the shoulder and completely relaxed,
The left chest,
The left waist,
Letting the thigh be heavy and relaxed,
As you breathe out,
Melting deeper,
Bring your awareness now to the base of the spine,
Inhale softly,
Exhale and let the base of the spine deeply relax,
Slowly travelling upward,
Lower back,
The middle of your back,
Shoulder blades relaxing down,
The back of the neck,
On every out breath feel these areas releasing,
Loosening,
Relaxing,
Now the front of the body,
The lower belly,
Softening as you exhale,
Your solar plexus,
Your chest and your heart centre,
Your throat,
Allowing a gentle spaciousness to open in each area,
Like a quiet warm light,
Bring your awareness to your facial muscles,
Letting them be soft,
Melt down,
Your jaw unclenching with the exhale,
Your lips soft,
Cheeks soft,
Your eyes resting deeply in their sockets,
Forehead smooth,
Your scalp open and free,
Long slow out breath,
Feel the entire face dissolve into ease,
Picture your entire body lying here,
Calm,
Heavy,
Peaceful,
Take a slow inhale and with a long slow breath out,
Release any remaining effort,
There is nothing left to do,
Feel yourself drifting,
Weightless,
Supported,
Safe,
Let your breath become even softer now,
Almost like a whisper,
Imagine each exhale dimming the lights of the mind,
Thoughts slowing,
Fading,
Your body is completely relaxed,
Your mind is quiet,
You are floating in a warm,
Spacious stillness,
If sleep starts to come,
Let it take you gently,
Simply keep following the soft rhythm of your breath,
Slow inhale,
Long peaceful exhale,
You are safe,
You are deeply relaxed,
Allow yourself to drift slowly into a deep restful sleep.
