You're lying in bed.
Just allow yourself to get really comfortable.
You might want to move or adjust so just do that now.
Close your eyes and take a deep breath in through your nose and slowly breathe out through your mouth and take another deep breath in through your nose and slowly out through your mouth and take another deep long breath in through your nose and slowly release out through your mouth and now just let your breathing go back to its natural rhythm.
No force,
No effort,
Just gently moving in and out.
Now you're going to bring your attention to your body and just notice if you're holding any tension anywhere.
If you feel tight and tense just bring your focus there and you may want to do this with a deep breath or just visualize yourself melting that tension away.
You can go through your whole body if you need to.
Just notice,
Is this soft and relaxed or am I holding tension and too much energy?
Just let it go and now you're just going to find yourself noticing how comfortable your bed is.
How completely perfect this bed is for you right now and now you're going to notice how soft that bedding is next to your skin and maybe you can notice there's a calming smell or a fresh clean smell or just a comfortable cozy smell of your bedding.
Notice how good your head feels on that pillow,
How supported your head and neck are and just notice that all the way down your body,
Your body softening into the mattress,
Being completely supported.
That makes you feel so relaxed.
You can feel slowly and gradually tiredness taking over and you might be able to notice whether you feel really light or you feel really heavy or maybe you feel something in between and now you're going to find your heartbeat.
Maybe you can hear your heartbeat,
Maybe you can feel it.
Just notice that rhythm it might be really faint or it might be really strong,
Gentle and softly beating away and maybe you notice how it works in time with your breathing.
You are feeling so relaxed and so tired.
Your body is slowing down ready for sleep.
Your mind is slowing down ready for rest.
Your whole body feels so calm and sleepy and with every breath you take you feel more and more tired,
More and more ready to leave this day behind and allow yourself to completely relax and you're starting to feel like you do on those mornings when you just want five minutes more in bed.
You're feeling so tired and so sleepy that you just want to be here for longer and longer.
You can spend the rest of the night curled up nice and warm and secure in your lovely bed.
You're feeling more and more tired and you're feeling so ready to go to sleep.
Feeling more and more tired still.
Feeling even more ready to drift off into sleep.
