A warm welcome to this deep sleep meditation,
Where you can enter a state of peace and focus on developing self love and giving kindness back to you.
We will enjoy some calming breathing.
A series of UR affirmations and powerful visualization to help you tonight.
There is nothing left for you to do.
This is your time now to simply let go of the day.
If there are still racing thoughts,
You can give these permission to gradually quieten now.
Reminding yourself that anything important will still be there in the morning.
And as you start to settle in,
You can allow your eyes to close and begin to feel the support underneath you from the surface you are in contact with.
Bit by bit,
Your body gently softens and your breath begins to slow down.
You are inhaling peace.
And exhaling stress.
Let it all fade away now.
And,
In a moment,
We will do a box breathing exercise,
Using the count of four.
However,
If you are more comfortable with a different count,
Then please do shorten or lengthen to whatever is right for you.
There is no pressure tonight.
So when you are ready inhale through your nose to a count of four for four.
Exhale through the mouth for four.
.
.
And hold again for four.
That's great.
Let's try again.
Breathe in for four,
Hold for four.
Exhale for four.
.
.
Hold for four.
Continue to breathe in this way in your own time and at your own pace.
Allow your body to sink just that bit deeper with each exhale.
You are growing heavier.
Heavier and calmer.
Calmer and more grounded.
Allow your breath to be your anchor tonight.
Let your mind empty.
And your body relax.
When you breathe in,
Your belly should expand ever so slightly.
And when you breathe out,
Your belly should deflate ever so slightly.
Gradually allow your breath to come back to a natural rhythm.
Let it ebb and flow like a gentle tide on a calm shore.
Now in your mind's eye imagine a very small pale blue orb pulsing at the soles of your feet It radiates a calm.
Healing energy.
Very slowly,
This orb begins to travel upwards.
And as it passes over you.
Illuminating your body bit by bit.
You allow yourself to express gratitude for each part of you.
You are grateful to your feet.
For grounding you and moving you forward.
You are grateful for your ankles.
Your calves and your shins for their support and strength.
You are grateful to your knees for their movement and flexibility.
And to your thighs for their endurance are grateful to your hips and your pelvis for giving you balance and stability.
You are grateful to your stomach.
For strengthening your core.
And allowing you to be vulnerable.
You are grateful to your lower back for housing your strength.
And assurance.
You are grateful to your spine for holding you up.
And supporting you.
Even when your muscles are tired.
You are grateful to your ribcage for being your shield and protector.
You are grateful to your heart for filling you with love,
Kindness and warmth.
You are grateful to your shoulders and your upper back for carrying so many of your burdens.
And tonight,
You give them permission to release all of these.
You are grateful to your arms and your hands,
For they allow you to give and receive in so many ways.
You are grateful to your neck and your throat for giving you a voice and a way to be heard.
And,
As the pulsing blue orb arrives at your face,
You feel grateful to your lips and your jaw for allowing you to articulate your thoughts.
You are grateful to your tongue to be able to taste delicious food.
Your nose for all the wonderful aromas you can enjoy.
And your eyes for showing you the beauty and the color in the world.
You are grateful to your mind for allowing you to imagine.
To create and to dream.
Gradually the blue orb begins to illuminate your entire body.
Pulsing above you like a gentle spotlight.
With each passing breath.
You allow your body to sink into the surface beneath you.
And as you breathe in,
The orb grows slightly brighter.
And as you breathe out,
The orb grows slightly dimmer.
Remind yourself that you are safe.
You are watched over.
And you are deeply loved.
And now,
You will hear a slow and steady countdown from 20.
With each number,
You can shift your focus to a different part of your body,
Working back down from your head to your toes,
Releasing as we go and drifting even deeper into peace and tranquility.
20.
Relax your forehead and your brow.
19.
Release your eyes,
Allow them to be heavy.
18.
Let go of your cheeks and your jaws seventeen.
Soften your tongue and your lips.
16.
Release your neck and your throat 15.
Let your shoulders drop releasing any lingering tension.
14.
Focus on your upper back and allow it to be soft.
13.
Breathe into your chest and allow it to be open and free.
Twelve.
Relax your belly and let go of any holding in.
Eleven,
Soften the lower back and let it be heavy.
Allow your hips to sink.
Deeper.
And deeper.
9.
Release the muscles in your thighs 8.
Soften your knees.
Seven.
Melt away the tension in your calves.
Six.
Release your ankles.
5 Feel the tops of your feet.
Relaxing.
Fall.
Soften the soles of your feet.
3.
Let your toes tingle.
Two,
Breathe in to stillness.
1.
Allow yourself to drift deeper and deeper as you slowly let go and surrender.
Zero,
You are completely free.
And as you lie here in a state of bliss and comfort,
You can imagine that you are being gently rocked.
By the magic of the night.
As a soothing lullaby sings you to sleep.
You can float effortlessly,
And you can release everything.
Your breath can flow with the rhythm of the music.
There is nothing left for you to do.
And nothing left to think about.
And,
As you slowly drift,
You will hear soothing words of self-love and kindness whispering through your mind.
These words will repeat and gradually fade out.
Like the gentle tides.
You can allow these words to wrap around you.
And envelop you in a blanket of healing.
You are safe to let go now.
You are allowed to take care of yourself.
You deserve peace and rest,
And you deserve comfort.
You are enough,
Exactly as you are.
You are letting go of self-doubt and unnecessary criticism.
Love and kindness begins with you.
You forgive yourself.
And you accept yourself.
You are opening your heart to possibilities and opportunities.
You are sending love through your entire body.
And out into the universe.
You are a beacon of hope and positivity.
You are worthy of love and kindness.
Especially from yourself.
You are surrounded by warmth and comfort.
You are capable of healing.
You are giving love to your body.
Your mind.
And your soul.
You are right where you need to be.
And you are moving in a positive direction.
You are embracing yourself exactly how you are.
You are open to learning and growing.
You are balanced and at peace.
You are brave and strong.
You are confident and courageous.
You are bold.
And beautiful.
You are resilient and powerful.
You are loved.
And you are enough.
You are safe to let go now.
You are allowed to take care of yourself.
You deserve peace and rest,
And you deserve comfort.
You are enough,
Exactly as you are.
You are letting go of self-doubt and unnecessary criticism.
Love and kindness begins with you.
You forgive yourself and you accept yourself.
You are opening your heart to possibilities and opportunities.
You are sending love through your entire body.
And out into the universe.
You are a beacon of hope and positivity.
You are worthy of love and kindness,
Especially from yourself.
You are surrounded by warmth and comfort.
You are capable of healing.
You are giving love to your body.
Your mind.
And your soul.
You are right where you need to be.
And you are moving in a positive direction.
You are embracing yourself exactly how you are.
You are open to learning and growing.
You are balanced and at peace.
You are brave and strong.
You are confident and courageous.
You are bold.
And beautiful.
You are resilient and powerful.
You are loved.
And you are enough.
Very slowly now you can begin to imagine that you are lying on your back drifting effortlessly on a long,
Winding river that keeps you afloat with complete ease.
It's almost like being on top of a water bed.
You feel the river's support underneath you and your body gently undulates,
Swaying back and forth creating a soothing,
Rocking sensation.
This sensation allows you to release just that bit more.
It allows your muscles to soften and for any tension to melt away.
Gradually,
You feel your whole body giving way to a deep relaxation.
And you are letting go of everything.
The day is done now.
Everything that has happened is already in the past.
And the future is beyond our reach.
The only thing that matters is this moment,
Just you and this magical river,
Guiding you on a peaceful journey into rest and recovery.
On each side of you are thick,
Dense trees,
Shimmering with a silver mist that seems to arc over the river.
Creating a protective dome around you.
Above,
A multitude of stars illuminate the moonless night.
And each one twinkles in its own rhythm.
And it's as if these stars are humming their very own sleepy symphony.
One that ripples throughout your body and echoes gently through your mind.
Clearing it of any remaining thoughts.
As these thoughts leave you,
You can see them falling down into the water before slowly drifting away from you.
They weave down the river.
Eventually fading completely.
Lost to the night.
While these thoughts might be important,
They are not useful to us in this moment and truthfully,
Anything worth remembering will always find a way back to us at the right time just then,
You see one or two orbs of light emerging from the waters of the river.
And drifting up into the air.
More and more gradually appear and create a soothing spectrum of colorful orbs bobbing up and down.
Pulsing gently in various colours and shades.
Purples.
Pinks and blues.
Greens,
Yellows and reds.
Each color becomes more prominent for a moment before giving way to the next.
And everything seems to move in a perfect rhythm.
A perfect harmony.
Nothing is out of place.
All is as it should be.
And you are in the middle of this beautiful,
Breathtaking display.
The gentle rocking sensation from the river still comforts you.
And the soothing starlight symphony still hums through your body and your mind.
Bit by bit you are entering a state of total tranquility and peace.
In the next moment.
As if by magic.
You watch the shimmering moon fading into view.
As it slowly reveals itself.
The moon brings with it peace,
Stability and comfort.
You feel protected here.
Guarded on your journey.
And you know that as you drift into a land of slumber,
Your dreams will be kept pure and beautiful.
Your body will be healed.
And your soul will be soothed.
You feel the magic of the moon slowly pulsing through you,
Softening your forehead and your brow letting your eyes be heavy.
Loosening your cheeks.
And your jaw.
Softening your lips and your tongue.
It moves down your chin.
And releases the muscles in your neck and throat.
You feel your shoulders soften your biceps and your triceps.
Your elbows are loose.
Your forearms are heavy.
Your hands are tingling.
Your chest is open and free.
Each breath is pure and healing.
Your belly is relaxed.
Your hips and buttocks are heavy.
Your thighs tingle with comfort.
Your knees are loose.
Your shins and calves are softening.
Your ankles are free.
And your feet are heavy.
The silver spotlight of the moon relaxes your entire body.
You know that you are fully supported by this river.
And so you give yourself permission to let go completely.
To be at one with the moon.
To allow your body to soften.
And to surrender everything.
And very slowly,
Now,
You start to drift through a tunnel of different colors.
Almost as if you are floating through the aurora borealis itself.
And as you drift.
You notice that gradually,
The world around you begins to slowly change Bye,
Bitch.
Transforms into one of your favorite places.
The most comforting place you can think of at this moment.
As this river continues to guide you,
You might be floating through your hometown your favorite holiday destination.
Or even a fantasy world.
There are no limits here.
This is your time.
And this is your dream.
You might be floating in one spot or drifting very slowly through different places.
Just allow your subconscious to take you wherever it would like to go.
And trust that wherever this river leads you,
There will always be comfort and peace.
And you will be guided now into a deep relaxation from the count of ten.
As the numbers pass you by,
Just give yourself permission to go even further into this place of yours.
Let it soothe you into sleep.
And let it guide your dreams.
You are safe here.
And you are protected.
Nine.
The details of your world grow just that bit more vivid.
And with these details you are greeted by a new comfort.
Seven.
Your body is in a state of pure peace.
Guided by this enchanted river.
Six.
You feel your mind emptying of all thoughts.
Your body relaxing.
Five.
The only thing that matters is this moment.
And all of the beauty around you.
Fool.
You are letting go of everything.
And trusting this world of yours.
Three.
You are healing.
And you are taking care of yourself.
Too.
You are completely surrounded by peace.
One.
You are drifting deeper,
Deeper and deeper.
Zero.
You are ready now.
You are safe here.
You are protected.
And you can surrender to the magic of sleep.
And to the magic of your dreams.
Gradually now,
The world around you begins to transform as you are greeted by a swirling palette of color and a gentle warmth on your skin.
Your eyes adjust to see a collection of old trees,
Backed by the glorious setting sun that divides the sky into strips of purple,
Orange,
Blue,
And red.
Their roots go deep into the earth.
And their thick,
Jagged branches sway in the soft breeze.
A whole concoction of different scents is drifting around you as you spy bushes of fresh strawberries.
Pockets of lemon trees and a small herb garden to your left.
There is mint.
Rosemary?
Basil and fresh tarragon.
Over to your right is a peculiar but beautiful sight.
A thin spindly tree completely enveloped in a coat of lavender from the base of the trunk to the very tips of the branches.
It hums in a purple and silver glow,
Radiating the most hypnotic smell.
Across the tall,
Emerald grass of the garden,
As far as you can see,
Are collections of flowers that pepper the green with a kaleidoscope of color.
Their stems sway in the wind and almost seem to bow to you.
As if welcoming you to this hidden paradise.
You see the petals of peonies in pastel pink.
White and red,
Rippling in the most wonderful pattern,
Which creates different shades of the three colors as the sunlight and shadows dance across the flowers.
There are pockets of dark blue hyacinths blooming in slow motion.
Atop the thick stalks,
Their star-shaped petals are densely packed together,
Creating the illusion of nature's very own candy floss.
Their smell is similar to that of lavender.
Only a little less herby and a little more sweet.
Below you,
Bright yellow daffodils line the grassy path that weaves through the garden.
As if showing you the way and guiding your adventure tonight.
As you slowly wander down the daffodil path,
Your bare feet enveloped by the soft,
Thick grass,
You spot some of the animals of the garden.
Many birds are floating from tree to tree and swooping down to the ground effortlessly in search of a little supper.
There are families of squirrels grouped together in the trees.
Some are enjoying a feast of acorns,
And others are already settling in for an early night.
One or two rabbits hop across your path.
And you see collections of butterflies fluttering throughout the garden.
Their colorful wings dancing under the glistening sunset.
As you weave through a small thicket of trees,
You arrive at a large stream rolling in a sapphire blue and carving its way through this eternal paradise.
In front of you is an old wooden bridge that has been formed by two trees on opposite sides.
You can see their thick,
Winding roots breaking through the garden floor and twisting up over the river.
The roots meet in the middle and create a beautiful oaken centerpiece on the bridge,
Lined with tiny white flowers of jasmine.
You step carefully onto the bridge and begin your journey across.
Instantly,
You can feel its strength.
And it's as if you are being supported by the Earth itself.
Lifting you up over the river with a powerful yet enigmatic magic.
In the middle of the bridge,
You pause for a moment and gaze out over the flowing water Your eyes follow the winding route of the river that only seems to end on the distant horizon,
Where the setting sun appears to gobble it up.
You are greeted by a cool and refreshing mist kissing your cheeks,
And you take a slow,
Deep breath as you give yourself permission to release everything.
You surrender to the wonder of this world and the healing enchantments that are tingling throughout your body.
There is nothing left to do and nothing left to think about.
You realize just how lucky you are to have this private paradise all to yourself.
Where you are free to return whenever you need to.
As you reach the other side of the bridge,
You kneel down on the emerald bank of the river,
Cup the crystal clear water in your palm and take a sip.
The beautiful water of the garden clears your mind and refreshes your soul.
You continue now on your steady journey through the soft grass lined with daffodils,
And it feels as though your feet are wrapped in tiny clouds as your footsteps become lighter As you round a corner,
You arrive at a small circular clearing where the grass is much shorter and dotted with daisies.
The little daisies surround an enormous oak tree that stands in the exact middle.
The thick trunk is chiseled and twisted and ascends high up into the sky,
Where a seemingly infinite collection of leaves creates a flickering canopy above you.
As the branches slowly ripple in the evening breeze,
The leaves change color in a perfect rhythm like clockwork.
First gold,
Then into a deep purple.
Followed by a radiant orange.
A soft turquoise blue.
And a shimmering emerald.
This cycle repeats again and again,
As if this ancient oak is keeping time.
Ensuring that all things in this garden remain in constant harmony.
You feel a new curiosity bubbling up inside you.
And before you know it,
You are placing a hand on the thick trunk of this mighty tree.
All around you now,
On the borders of this clearing,
The animals of the garden arrive.
They are drawn to you and to the magic of this land.
Suddenly,
The light shifts.
The wind changes,
And the garden around you begins another transformation as you enter a new world fueled by the deep enchantments of the old earth.
The branches and the trunk of the tree start to hum with a soft silver light.
And in the clearing,
You watch in amazement as a whole new garden begins to grow.
The images greet you like a slow time lapse.
First,
The daisies disappear and the clearing transforms into a large patch of soil.
Before long,
You see tiny green shoots sprouting up from the ground.
Their little leaves unfurling under the gentle light of the tree.
The shoots wriggle up higher and higher until all at once the infinite buds begin to bloom.
Tulips greet you now.
Pulsing in all the colors of the rainbow.
They stand tall and proud,
Unmoved by the breeze,
And create the most wondrous display as little fireflies emerge from the flowers.
Over to your right,
You see a dainty wooden archway lined with purple and pink lilac flowers.
Through the archway is a small circle of lavender,
And in the middle is a huge wooden bed created by this majestic tree.
With your hand firmly on the trunk,
There is a gentle warmth trickling down your arm and through your entire body,
Bringing you into the deepest relaxation.
The magic of the old oak courses through you,
Whispering secrets of the universe.
You feel completely protected and at peace in this garden.
Nothing can find you here,
And you are free now to let go.
You are free to become one with this wonderful world.
And just then,
You feel one of the huge soft branches wrap around your body,
Lifting you up ever so slightly.
This magical tree cradles you and its powerful enchantments are washing over you,
Cleansing your mind and healing your body and your soul.
You feel a new strength growing within you.
A resilience and a courage like no other.
With a slow,
Deep breath and an easy smile,
You realize that everything will be okay.
And as you enjoy these incredible sensations,
You give yourself over to this moment of magic and surrender to this peaceful paradise.
Above you,
The canopy of leaves starts to open up,
Revealing the hypnotic moon and the swirling galaxy of stars,
Sprinkling the black night with a radiant glitter and humming a soothing symphony of sleep.
You are lying back in the hands of this heavenly tree,
Allowing yourself to be completely weightless.
The smell of lavender grows stronger.
And bit by bit you let this powerful scent envelop you.
The old oak is slowly carrying you towards the huge bed.
And as it places you down on the mattress,
It's as if you have landed on the fluffiest cloud imaginable.
The galaxy of glitter watches over you,
And the mighty tree continues to glow as the centerpiece of this healing garden.
It will be your guardian tonight,
Warding off any unwanted thoughts and keeping you safe and comfortable.
In the next moment,
The oak bed begins to sway ever so slightly,
And you feel yourself sinking even deeper now as you are gently rocked to sleep.
The animals of the garden will remain with you tonight,
But they too are surrendering to the tantalizing lull of slumber.
Your eyelids grow heavy as the hypnotic smell of lavender floats around your bed,
And the starlight symphony soothes your tired mind.
You are safe here,
Wrapped up in the healing magic of the garden.
A wonderful warmth softens your body and fills your heart.
Your mind is completely empty,
Free from any and all thoughts.
You will sleep in total serenity here and tomorrow you will wake up refreshed,
Renewed and ready for a brand new day.
The moon will guide your dreams tonight,
And this perfect garden will protect you.
This is your sanctuary of sleep,
Your private paradise,
And you are free to return whenever you need to.
It is time for you to rest.
It is time for you to rest.
It is time for you to rest.
And gradually,
You can begin to imagine that you are lying on a big,
Soft,
Fluffy cloud,
And the golden red glow of sunset illuminates the sky around you.
The cloud supports you completely.
It is thick.
And comforting and slightly warm from the sun's embrace.
You know that you are completely safe and protected.
And nothing will find you here.
Allow yourself to really feel the cloud's support,
Lifting your legs,
Your torso,
Your your arms.
Your neck.
And your head.
This support makes your whole body become completely weightless.
And with this weightlessness,
You feel any tension dissolving.
And any thoughts about yesterday.
Today or tomorrow.
Are gradually melting away.
Here,
In this moment,
You are floating in total peace.
You are high above the earth.
And far away from the noise and the hustle and bustle.
You are nestled in the softness of this enchanted cloud.
And it cradles you effortlessly.
Surrounding you completely is the vast evening sky.
Glowing with the golden rays of sunset.
Patches of the sky are painted in different hues.
Soft pink.
Lilac.
Deep Sapphire.
And rich orange.
It is like a magical pot of paint swirling together in slow motion.
And as you watch the colors blend,
You feel your mind slowing down too.
The air around you is cool and refreshing and carries with it the faint smell of morning mist.
As this smell greets you,
It evokes a wonderful image in your mind.
You picture a perfect sunrise emerging over a far-green country.
Where the blades of grass are kissed with morning dew.
The leaves on the trees are turning from emerald to gold.
And the first birds are waking up,
Calling out across the vast landscape.
It is a peaceful image.
And right now,
You feel that same peace filling your body and your mind.
All is calm.
All is quiet.
All is well.
As you continue to float you feel the golden light of sunset.
Warming your entire body.
It pulses in a slow,
Steady rhythm,
And with each pulse you feel this new warmth rippling through you.
It starts in your stomach.
And spreads out down your arms and hands.
Into your legs and your feet.
Up into your chest.
Your shoulders.
Your neck.
And finally your head.
And with this warmth.
Comes a heaviness.
And of freedom.
You feel yourself sinking ever so slightly into the comforting embrace as you give yourself permission to release just that bit more.
As you drift,
You sense that the quiet hush of night is slowly approaching.
And with it.
You feel yourself becoming more sleepy.
The sky deepens in color as more blues and purples appear.
Becoming richer and darker.
But still backed by the soft glow of sunset.
Your cloud carries you with total ease and it will never fail you.
It knows exactly what you need.
You can almost hear the cloud whispering to you.
Reassuring you.
Here you are safe.
You are protected.
By my magic.
And the magic of this sunset.
Tonight you have permission to completely let go.
You have permission to be heavy,
To be drowsy and to be very sleepy All through the night,
I will be here,
Looking after you and guarding your slumber.
Tonight,
Your sleep will be deep,
Healing and unbroken,
And your dreams will be beautiful,
Right now,
There is nothing left to do.
Nothing left to think about.
It is just you and your cloud floating,
Drifting in peace,
Completely free.
And soon,
Your cloud will speak to you once more in a slow,
Steady countdown from twenty.
As the count descends,
Your body will relax more and more.
Your breath will slow down.
Your mind will quieten and you will become one with this cloud floating under the now starry sky.
With the faint glow of sunset still on the horizon.
As you drift into an effortless sleep.
20.
The cloud cradles your feet very gently.
And you feel your toes relaxing.
And any tension is melting away.
Nineteen.
Your ankles.
Your calves.
And your knees are being embraced by the clouds.
Are heavy and soft.
18.
The last light of sunset passes over your legs,
Warming your thighs and your hamstrings soothing the muscles.
17.
Your head.
Soften.
Your lower back releases.
Sixteen,
The cloud lifts ever so slightly,
Taking you higher and higher.
And slowly,
The stars become more vivid.
Like little pockets of glitter peppered through the endless sky.
Humming with a hypnotic melody.
Your chest is open and your stomach is relaxed.
You do not need to hold in now.
Your breath is as calm as a quiet ocean shore,
Slow and deep.
14.
You feel your shoulders release and your neck soften 13.
The muscles in your arms are warm and relaxed.
Your biceps and triceps.
Your elbows.
Forearms.
Wrists,
And your hands.
12.
Your fingers tingle,
Kissed by the cool evening breeze.
Eleven.
You are traveling in slow motion through colorful patches of the night sky,
Floating underneath soft greens,
Fiery oranges,
Deep purples and midnight blues.
You feel your jaw unclench and relax.
Your tongue is soft in your mouth.
Nine.
Your cheeks are releasing.
Your eyes are heavy.
8.
Your brow is relaxing and any tension is melting away into the clouds.
Seven.
You are floating under the velvet sky.
And it feels like a world of dreams.
So calm.
So enchanted.
Six,
The silver orb of the moon has slowly appeared in the sky.
And watches over you now.
5.
Your entire body is still.
And you are completely at peace.
4.
The time for work is over the time for worry is over.
The time for rest is here.
Three.
The clouds around you shimmer with silvery stardust.
And with each slow breath.
.
.
You are sinking.
Deeper.
And deeper.
Too.
This world is yours.
Here you are safe.
Cloud.
And cradled with peace.
One,
You are so very close,
Very close to a night of deep,
Nourishing rest.
Zero.
Let the cloud carry you under the stars,
Embracing you with magic all through the night.
It is safe to fall asleep.
And it is safe.
To dream.
Gradually,
Now,
The world around you starts to change and you see a bed of soft purple grass,
Tall trees shrouded with blue and purple leaves,
And a faint magical hum fills the air.
You are standing in an endless woodland with ancient trees on all sides of you as far as you can see.
The thick,
Robust trunks sway with the forest breeze,
And they glow with a silver hue.
Their leaves sparkle with delight as tiny beams of moonlight break through the dense canopy above.
There is a little stream to your right,
Flowing with sapphire water that is dotted with specks of stardust.
There is something so beautiful,
So enticing about this stream.
And you decide to follow its winding journey through the woodland.
As you walk,
You cross paths with many fireflies flitting through the trees and gliding over the fast-flowing water.
They dance around you like fallen stars sent down to greet you.
A wonderfully hypnotic melody fills the forest air,
Cocooning this land with safe and peaceful magic.
The long purple grass is soft under your feet.
Giving the sensation of walking on clouds and allowing you to feel completely weightless tonight.
This forest carries with it the promise of comfort,
Of good health,
And of rest.
As you follow the stream round to the right,
You arrive at a collection of bushes,
Beyond which the sound of lapping water becomes even more prominent.
You are filled with a new curiosity.
And without another hesitation,
You shuffle through the bushes.
Their leaves tickle your arms and cheeks,
But they are also soft to the touch.
As you come through the other side,
You are met by a breathtaking sight.
A shimmering lake of silver and sapphire.
Into which a crystal clear waterfall cascades.
The fireflies dance above the lake.
Creating an enchanting display as they welcome you to their abode.
As the fireflies weave across the swirling water and the glowing orb of the moon reflects on its surface,
It creates the effect of the night sky,
Which,
Combined with the real night sky above,
Makes it feel as if you are inside your very own starlight sanctuary.
Bathing in the healing light of the moon.
And surrounded by the infinite cosmos.
Lining the lake are a series of wildflowers,
Blooming in deep blues,
Oranges and reds.
There are flowers of emerald.
Fuchsia and bright yellow.
You embrace the stillness here and the quiet comfort of this majestic world.
Here you are most welcome,
And here you are safe.
As you move closer to the lake,
You feel a subtle warmth radiating from the water.
Instantly,
It is like a soft,
Soothing embrace.
Your body is filled with a wonderful energy and you realize that these waters have the power to heal and renew.
The scent of the wildflowers drifts through the air,
And the aroma causes your eyes to feel heavy as each blink begins to slow down.
And then,
With a slow,
Deep breath,
You dip your foot into the water and feel the velvety warmth wrapping around it.
Your toes begin to tingle.
Your ankle becomes loose.
And a smile creeps across your face.
Bit by bit.
You step into the water.
Going just that bit deeper with each passing breath.
Above you,
The moon shimmers down.
Your ever-present guardian tonight.
As the water rises up your body,
You feel every single muscle,
Joint and tendon completely soften.
And you are met by the most delicate relaxation.
Any tightness,
Any tension and any built up stress is dissolving.
And your entire body is letting go.
You breathe slow and deep,
Embracing all of these incredible feelings that are trickling over you.
And very slowly you lean back in the water.
And this enchanted lake supports you with total ease.
Before you know it.
You are lying on your back.
Floating in these warm,
Silky waters and gazing up at the glistening night sky.
You glide along the lake.
Effortlessly.
You feel yourself letting go.
And you give permission now to surrender to this magic.
And to trust this enchanted world that you find yourself in.
You can be weightless.
You can be free.
The water cradles you now,
And there is nothing left to do but to simply let go.
As you float,
You feel a new softness enveloping you as every single muscle relaxes.
The warm waters caress your scalp and your forehead.
You feel all of these muscles release and your brow becomes soft and warm.
One by one,
Any remaining thoughts or worries are washed away,
Dissolved by the lake of tranquility.
You feel your eyelids growing heavy and it is becoming just that bit more difficult to keep them open.
Why not give in now?
Let them close.
They have had a long day,
Too,
And your eyes deserve this time to rest.
Let them close.
The water washes over your cheeks and your jaw you feel these areas release completely as you give a slow,
Satisfied sigh.
The gentle warmth envelops your neck and your shoulders.
You feel each and every muscle soften and all the weight that you have been carrying suddenly lifts away your shoulders melt into the water and tension is now a thing of the past You feel a soft,
Warm vibration trickling down both of your arms,
Allowing everything to completely release.
Your biceps.
Elbows.
Your forearms.
Your wrists and your fingers As the healing waters wash over your body,
There is a new openness in your chest.
With each breath in it expands freely.
And as you breathe out,
You are blowing away any negativity from the day or the week.
You can let all of it go.
Your stomach softens now and your breath is moving slow and deep.
There is no need to hold on tonight.
Your heart is filled with tranquility and comfort and a soothing smile greets you as you fully immerse yourself in this perfect paradise of peace.
The muscles in your back are completely softening,
As if the lapping waters of the lake are unravelling any knots,
And they melt like a soft butter.
The water flows down your spine and each vertebrae releases one by one.
It's as if this lake is realigning your body.
Realigning your mind.
And realigning your soul.
In this moment,
You are in perfect harmony.
There is a wonderful tingle filling your hips,
Your pelvis and your buttocks.
All of these areas work hard for us every day and now they are loosening.
They are relaxing.
And they are healing.
This gentle heat wraps around both of your legs now,
Starting with your thighs.
Moving through your knees your calves.
Your ankles.
Your feet.
And all the way down to your toes Your legs pulse with magic as the energy of the lake flows through every single cell,
Healing you.
Rejuvenating you and relaxing you.
You are weightless and free.
You are supported by the enchantments of this lake.
And you are at one with this wonderful world.
You feel your body healing.
You feel your mind emptying and you feel your heart smiling again.
The stars above pulse with every breath you take.
As if you are the conductor of your own sleep tonight.
In the next moment,
A faint silver mist rises up from the lake.
And dissipates into the night sky.
The mist symbolizes any remaining thoughts you may have.
Any worries or any tension that you are still holding on to.
You allow yourself to release all of this now and you tell the lake that you are ready.
The swirling mist surrounds you and all thoughts become clouded.
And suddenly,
There is a powerful silver flash from the moon.
And the mist has disappeared.
There is not a single thought in your mind.
They have been banished by the moon.
As you float in the lake of tranquility,
Guarded by the moon and the stars,
And surrounded by the stunning displays of the fireflies,
You know that you are completely safe.
And that nothing can find you here.
You allow yourself to be rocked very gently by the water.
To be enveloped in its blanket of healing magic.
You are at one with the lake of tranquility.
And you are guarded by the moon.
The stars.
And this hypnotic sanctuary.
It is safe for you to rest here,
And it is safe for you to sleep tonight.
This wonderful place is yours.
It is yours to use whenever you need to.
Throughout your sleep,
These waters will heal your body,
Your mind and your soul.
And when you wake in the morning,
You will be rested and filled with a new energy.
Ready for the day ahead.
You float in complete serenity now.
And be.
Bye,
Bitch.
You go deeper.
Deeper.
And deeper.
You drift gently and you give yourself final permission to let go The soothing starlight melody seems to whisper to you,
Reassuring you that you are ready to relax.
You are ready to sleep.
And you are ready to dream.
Gradually,
You can begin to imagine that you are inside a huge protective dome that is completely clear.
Through the glass,
You start to see one or two stars slowly pulsing to life.
And as your eyes adjust.
You think that you can see the full curvature of the earth.
You trace this long,
Sweeping horizon.
And notice the shimmering silver dust in the atmosphere.
As you lie here,
Relaxed and heavy,
You give yourself full permission to let go tonight.
And to trust the stars.
The moon.
And the entire galaxy.
You repeat the words.
I am safe here.
I am safe here.
I am safe here.
And then,
Very slowly,
You feel all the weight start to leave your body as this huge dome begins to lift.
And you feel yourself rising up ever so slightly.
The moon shines bright tonight.
And below,
You can see the faint silhouette of trees.
Fields and houses as you drift higher and higher.
Gravity loses all control over you and there is no need for you.
It now.
You let the soft,
Soothing hum of the starlight symphony wrap around you like a warm blanket comforting you tonight.
And guiding your journey through the stars.
And now.
Your eyes have adjusted almost entirely.
And above you is an infinite sea of stars,
All pulsing in slightly different rhythms and creating a wonderful mosaic in the sky.
Gradually,
The trees fade from view.
The rooftops disappear one by one.
The earth below becomes a swirling collage of deep blue.
Purple.
Silver and dark emeralds.
Just then,
You start to drift through the thin wisps of cloud,
And they seem to wrap around your dome like a thin veil of silk.
Inside the dome,
There is a wonderful warmth.
That pulses with your breath.
And as you break through the last layer of cloud you emerge into the night sky.
And you are now floating in the middle of this starlight kingdom surrounded by many constellations.
A wave of peace washes over you.
A sense of deep calm.
And the understanding that you are protected appears.
And that you are so safe.
Gradually,
Your dome begins to drift through the starlight sanctuary in slow motion.
And one by one you are greeted by different constellations.
The first constellation.
Orion,
The mighty hunter,
Brings the gift of courage.
As you draw near,
His light swells in a soft purple.
And you feel his message passing through your entire body.
Courage is not living without fear,
But it is the willingness to face the unknown and to trust your heart.
You allow this message to wash over you you know there is bravery inside of you.
Even and especially when you feel most unsure.
You begin to understand that courage comes in small steps.
And when you are walking an unfamiliar path.
That is when you must trust yourself the most.
You breathe in this message slow and deep and you sit with Orion for a moment as the velvet sky envelops you.
You give yourself permission to feel courageous.
And to trust the bravery within you.
And,
Gradually,
Your dome drifts past Orion and towards a huge starlight eagle.
The constellation of Aquila is soaring above you with a soft golden glow.
And as they pass overhead,
A new message greets you now.
There is so much out there to discover.
To learn and to explore.
Each day brings a new adventure,
Embrace them all.
You sit with this message and allow it to pass through you You know it is safe to leave the nest more often and to explore in big and small ways.
You can explore the world around you.
People you meet.
And of course,
Yourself.
Adventure and experience teaches us so much.
And out there is a whole world of discovery.
Before you know it you have moved past Aquila and in front of you now is lyra a small harp pulsing in a soft green.
The starlight strings seem to pluck in slow motion.
And you wonder if it is Lyra all along who has created this soothing symphony that swells around you.
Lyra teaches you the beauty and the wonder that can be found in stillness.
It is within the sacred space between the notes,
The quiet between our racing thoughts,
Where inspiration can find us.
Enjoy the music.
But trust in the silence.
For it is there that you will find what you seek.
You breathe in this message slow and deep.
Allowing yourself to embrace this moment of stillness.
You vow to give yourself moments of peace and quiet.
To let your mind wander through silence.
To find your inspiration and your truth.
You feel a new tranquility coursing through your body and you give yourself permission to just be in this moment.
Very slowly now,
You see a new constellation emerging.
Canis Major,
The pulsing red dog.
Man's best friend.
And tonight,
It is a symbol of love and companionship.
Love is like a pendulum.
It ebbs and flows.
It comes and goes,
But it never stops.
So long as you always have love to give,
Then love will always find its way back into your heart.
Once again you allow yourself to sit with this message to let it flow through you.
And,
Gradually,
You can let your thoughts drift to all the things you love.
People,
Places,
And things.
Music,
Stories,
And animals.
Love comes to us in many forms,
And you give yourself permission to embrace them all.
And,
Finally,
You drift deeper.
And deeper into the cosmos.
Until you reach the final constellation.
Cygnus,
The gracious blue swan who teaches the power of surrender.
You float alongside Cygnus as he glides over the cosmic dust.
He does not resist.
He does not fight the currents.
He rides them with ease.
And he fills your heart with a new message.
You can let all of it go.
You do not need to hold on to everything.
You do not need to cling so tightly.
Not every problem is yours to solve.
With a slow inhale.
And a long out-breath.
You release everything.
All of those things that you have carried for so long are fading away.
You are safe without them.
The worries,
The pressure and the burdens are dropping one by one.
And you are light and free.
You are gliding effortlessly.
And letting go of any holding on.
And,
Of course,
The most wonderful surrender of all is surrendering into sleep.
You can trust the stars,
The universe,
And these constellations to watch over you tonight.
You can allow your body to relax.
Your mind to empty.
And your soul to be soothed.
Gradually.
You are enveloped by this starlight kingdom,
And it surrounds your dome in a shimmering pattern of gold and silver orbs.
Creating a beautiful mosaic of dreams.
Bit by bit,
You feel yourself softening more and more.
You are filled with all the wisdom of the constellations.
The comfort and warmth of your protective dome and the heaviness of this soothing symphony.
All of this creates the perfect concoction of sleep.
You are being held by the universe.
And you are completely safe here.
There is nothing left to do.
And nothing left to think.
You give yourself final permission to let go,
And you trust that your dome will guide your adventure tonight.
And these wonderful stars will guard your dreams.
As you go deeper now just begin to imagine that you are lying down in one of your favorite places.
It might be a fantasy world.
A holiday destination.
An old home.
Or anywhere at all,
Wherever makes you feel completely at ease and safe.
Remember that this night is for you and there is no right or wrong here.
Allow all the little details of this place to fill your mind,
Bringing with it a sense of comfort,
Peace and joy.
And as you begin to hear these positive affirmations allow them to envelop you like a healing blanket.
Or a magic spell.
These powerful words will ward off any remaining worries or tension tonight.
This perfect place of yours will keep you safe and protected,
Like your very own sanctuary,
Relaxing your body and your mind.
And filling your dreams with beautiful enchantments.
You are giving yourself permission to let go now.
You are allowing yourself to rest tonight.
You are releasing any lingering thoughts.
You are tuning in to your body.
You are open and receptive.
You are allowing yourself to heal.
You are resilient.
You are strong and you are capable.
You are grateful for your body.
Your mind.
And your soul.
You are letting go of that which no longer serves your physical and emotional health.
You are blessing your body with good food.
Movement.
And rest.
You are becoming more connected to your body and its needs.
You are improving every single day.
You are nourishing your body.
You are letting go of negativity and stress.
You are becoming a healthier person and making healthier choices.
You are being restored by every single cell in your body.
You are empowered to make decisions that benefit and uplift your health.
You are full of life,
Of wonder,
And of hope.
You are safe in your body.
Quiet in your mind.
And that peace in your soul.
You are creating space for joy.
Laughter and good relationships.
You are grounded in yourself.
And confident in who you are.
You are surrounded by comfort.
And tranquility.
You are stable and balanced.
You are welcoming peace and rejecting unnecessary stress.
You are trusting the flow of life,
Knowing that you will arrive precisely where you need to.
You are inhaling calm and exhaling stress.
You are taking care of yourself.
You are tuning out the noise and the clutter.
You are prioritizing your mental tranquility without guilt.
You are streamlining your life.
You are allowing your mind to rest and reset.
You are embracing quiet and stillness.
You are calm even when others around you are not.
You are embracing rest and rejuvenation.
You are embracing good.
You are in a state of constant growth and healing.
You are safe to release old pain and to invite peace and forgiveness into your life.
You are allowing yourself to let go of the past.
You are allowing yourself to embrace the future.
You are building a resilient mind.
A strong body and a kind soul.
You are being restored and rejuvenated with each passing breath.
You are a beacon of hope to others.
You are comfortable in this state of rest and recovery.
Are blessing your body with good sleep.
You are reconnecting to your body.
Embracing its deep wisdom and trusting your instincts.
You are worthy of a healthy lifestyle.
You are kind to yourself in times of difficulty.
You are healing in your own time and at your own pace.
You are not competing with anybody.
You are giving yourself permission to slow down and rest deeply.
You are gently returning back to you.
Embracing every little part of who you are.
You are an example to others of resilience and healing.
You are worthy of so much.
You are allowing old wounds to fade away.
You are letting the light shine through.
You are reclaiming your life.
You are accepting all of your wonderful quirks.
You are worthy of love.
You are deserving of kindness.
Most especially from yourself.
You are building self-love every day.
You are open to friendships,
Old and new.
You are allowed to take up space.
You are allowed to use your voice.
You are allowed to be happy.
You are becoming your own best friend.
You are changing how you speak to yourself,
Choosing words of kindness above all else.
You are wonderfully human.
You are always learning and evolving.
You are allowing yourself to smile.
You are choosing kindness and love.
You are embracing imperfection.
You are releasing pressure that you put on yourself.
You are unlocking any chains that hold you back.
You are rewriting your story with self-compassion.
You are your own safe space.
You are enough.
You have always been enough.
You are giving yourself permission to let go now.
You are allowing yourself to rest tonight.
You are releasing any lingering thoughts.
You are tuning in to your body.
You are open and receptive.
You are allowing yourself to heal.
You are resilient.
You are strong and you are capable.
You are grateful for your body.
Your mind and your soul.
You are letting go of that which no longer serves your physical and emotional health.
You are blessing your body with good food.
Movement.
And rest.
You are becoming more connected to your body and its needs.
You are improving every single day.
You are nourishing your body.
You are letting go of negativity and stress.
You are becoming a healthier person and making healthier choices.
You are being restored by every single cell in your body.
You are empowered to make decisions that benefit and uplift your health.
You are full of life,
Of wonder,
And of hope.
You are safe in your body.
Quiet in your mind.
And that peace in your soul.
You are creating space for joy.
Laughter and good relationships.
You are grounded in yourself.
And confident in who you are.
You are surrounded by comfort.
And tranquility.
You are stable and balanced.
You are welcoming peace and rejecting unnecessary stress.
You are trusting the flow of life,
Knowing that you will arrive precisely where you need to.
You are inhaling calm and exhaling stress.
You are taking care of yourself.
You are tuning out the noise and the clutter.
You are prioritizing your mental tranquility without guilt.
You are streamlining your life.
You are allowing your mind to rest and reset.
You are embracing quiet and stillness.
You are calm,
Even when others around you are not.
You are embracing rest and rejuvenation.
Are embracing good health.
You are in a state of constant growth and healing.
You are safe to release old pain and to invite peace and forgiveness into your life.
You are allowing yourself to let go of the past.
You are allowing yourself to embrace the future.
You are building a resilient mind.
A strong body.
And a kind soul.
You are being restored and rejuvenated with each passing breath.
You are a beacon of hope to others.
You are comfortable in this state of rest and recovery.
You are blessing your body with good sleep.
You are reconnecting to your body.
Embracing its deep wisdom and trusting your instincts.
You are worthy of a healthy lifestyle.
You are kind to yourself in times of difficulty.
You are healing in your own time and at your own pace.
You are not competing with anybody.
You are giving yourself permission to slow down and rest deeply.
You are gently returning back to you,
Embracing every little part of who you are.
You are an example to others of resilience and healing.
You are worthy of so much.
You are allowing old wounds to fade away.
You are letting the light shine through.
You are reclaiming your life.
You are accepting all of your wonderful quirks.
You are worthy of love.
You are deserving of kindness.
Most especially from yourself.
You are building self-love every day.
You are open to friendships old and new.
You are allowed to take up space.
You are allowed to use your voice.
You are allowed to be happy.
You are becoming your own best friend.
You are changing how you speak to yourself.
Choosing words of kindness above all else.
You are wonderfully human.
You are always learning and evolving.
You are allowing yourself to smile.
You are choosing kindness and love.
Are embracing imperfection.
You are releasing pressure that you put on yourself.
You are unlocking any chains that hold you back.
You are rewriting your story with self-compassion.
You are your own safe space.
You are enough.
You have always been enough.
You are giving yourself permission to let go now.
You are allowing yourself to rest tonight.
You are releasing any lingering thoughts.
You are tuning in to your body.
You are open and receptive.
Are allowing yourself to heal.
You are resilient.
You are strong and you are capable you are grateful for your body.
Your mind.
And your soul.
You are letting go of that which no longer serves your physical and emotional health.
You are blessing your body with good food.
Movement.
And rest.
You are becoming more connected to your body and its needs.
You are improving every single day.
You are nourishing your body.
You are letting go of negativity and stress.
You are becoming a healthier person and making healthier choices.
You are being restored by every single cell in your body.
You are empowered to make decisions that benefit and uplift your health.
You are full of life,
Of wonder,
And of hope.
You are safe in your body.
Quiet in your mind.
And that peace in your soul.
You are creating space for joy.
Laughter and good relationships.
You are grounded in yourself.
And confident in who you are.
You are surrounded by comfort.
And tranquility.
You are stable and balanced.
You are welcoming peace and rejecting unnecessary stress.
You are trusting the flow of life,
Knowing that you will arrive precisely where you need to.
You are inhaling calm and exhaling stress.
You are taking care of yourself.
You are tuning out the noise and the clutter.
You are prioritizing your mental tranquility without guilt.
You are streamlining your life.
You are allowing your mind to rest and reset.
You are embracing quiet and stillness.
You are calm,
Even when others around you are not.
You are embracing rest and rejuvenation.
You are embracing good health.
You are in a state of constant growth and healing.
You are safe to release old pain and to invite peace and forgiveness into your life.
You are allowing yourself to let go of the past.
You are allowing yourself to embrace the future.
You are building a resilient mind.
A strong body and a kind soul.
You are being restored and rejuvenated with each passing breath.
You are a beacon of hope to others.
You are comfortable in this state of rest and recovery.
You are blessing your body with good sleep.
You are reconnecting to your body.
Embracing its deep wisdom.
And trusting your instincts.
You are worthy of a healthy lifestyle.
You are kind to yourself in times of difficulty.
You are healing in your own time and at your own pace.
You are not competing with anybody.
You are giving yourself permission to slow down and rest deeply.
You are gently returning back to you.
Embracing every little part of who you are.
You are an example to others of resilience and healing.
You are worthy of so much.
You are allowing old wounds to fade away.
And you are letting the light shine through.
You are reclaiming your life.
You are accepting all of your wonderful quirks.
You are worthy of love.
You are deserving of kindness.
Most especially from yourself.
You are building self-love every day.
You are open to friendships old and new.
Are allowed to take up space.
You are allowed to use your voice.
You are allowed to be happy.
You are becoming your own best friend.
You are changing how you speak to yourself,
Choosing words of kindness above all else.
You are wonderfully human.
You are always learning and evolving.
You are allowing yourself to smile.
You are choosing kindness and love.
You are embracing imperfection.
You are releasing pressure that you put on yourself.
You are unlocking any chains that hold you back.
You are rewriting your story with self-compassion.
You are your own safe space.
You are enough.
You have always been enough.
You are giving yourself permission to let go now.
You are allowing yourself to rest tonight.
You are releasing any lingering thoughts.
You are tuning in to your body.
You are open and receptive.
You are allowing yourself to heal.
You are resilient.
You are strong and you are capable.
You are grateful for your body.
Your mind.
And your soul.
You are letting go of that which no longer serves your physical and emotional health.
You are blessing your body with good food.
Movement.
And rest.
You are becoming more connected to your body and its needs.
You are improving every single day.
You are nourishing your body.
You are letting go of negativity and stress.
You are becoming a healthier person and making healthier choices.
You are being restored by every single cell in your body.
You are empowered to make decisions that benefit and uplift your health.
You are full of life,
Of wonder,
And of hope.
You are safe in your body.
Quiet in your mind.
And that peace in your soul.
You are creating space for joy.
Laughter and good relationships.
You are grounded in yourself.
And confident in who you are.
You are surrounded by comfort.
And tranquility.
You are stable and balanced.
You are welcoming peace and rejecting unnecessary stress.
You are trusting the flow of life.
Knowing that you will arrive precisely where you need to.
You are inhaling calm and exhaling stress.
You are taking care of yourself.
You are tuning out the noise and the clutter.
You are prioritizing your mental tranquility without guilt.
You are streamlining your life.
You are allowing your mind to rest and reset.
You are embracing quiet and stillness.
You are calm even when others around you are not.
You are embracing rest and rejuvenation.
Are embracing good health.
You are in a state of constant growth and healing.
You are safe to release old pain and to invite peace and forgiveness into your life.
You are allowing yourself to let go of the past.
You are allowing yourself to embrace the future.
You are building a resilient mind.
A strong body and a kind soul.
You are being restored and rejuvenated with each passing breath.
You are a beacon of hope to others.
You are comfortable in this state of rest and recovery.
Are blessing your body with good sleep.
You are reconnecting to your body.
Embracing its deep wisdom and trusting your instincts.
You are worthy of a healthy lifestyle.
You are kind to yourself in times of difficulty.
You are healing in your own time and at your own pace.
You are not competing with anybody.
You are giving yourself permission to slow down and rest deeply.
You are gently returning back to you,
Embracing every little part of who you are.
You are an example to others of resilience and healing.
You are worthy of so much.
You are allowing old wounds to fade away.
And you are letting the light shine through.
You are reclaiming your life.
You are accepting all of your wonderful quirks.
You are worthy of love.
You are deserving of kindness,
Most especially from yourself.
You are building self-love every day.
You are open to friendships,
Old and new.
You are allowed to take up space.
You are allowed to use your voice.
You are allowed to be happy.
You are becoming your own best friend.
You are changing how you speak to yourself,
Choosing words of kindness above all else.
You are wonderfully human.
You are always learning and evolving.
You are allowing yourself to smile.
You are choosing kindness and love.
You are embracing imperfection.
You are releasing pressure that you put on yourself.
You are unlocking any chains that hold you back.
You are rewriting your story with self-compassion.
You are your own safe space.
You are enough.
You have always been enough.
Now in your mind's eye imagine a very small pale blue orb pulsing at the soles of your feet It radiates a calm.
Healing energy.
Very slowly,
This orb begins to travel upwards.
And as it passes over you.
Illuminating your body bit by bit.
You allow yourself to express gratitude for each part of you.
You are grateful to your feet.
For grounding you and moving you forward.
You are grateful for your ankles.
Your calves and your shins for their support and strength.
You are grateful to your knees for their movement and flexibility.
And to your thighs for their endurance are grateful to your hips and your pelvis for giving you balance and stability.
You are grateful to your stomach.
For strengthening your core.
And allowing you to be vulnerable.
You are grateful to your lower back for housing your strength.
And assurance.
You are grateful to your spine for holding you up.
And supporting you.
Even when your muscles are tired.
You are grateful to your ribcage for being your shield and protector.
You are grateful to your heart for filling you with love,
Kindness and warmth.
You are grateful to your shoulders and your upper back for carrying so many of your burdens And tonight,
You give them permission to release all of these.
You are grateful to your arms and your hands,
For they allow you to give and receive in so many ways.
You are grateful to your neck and your throat for giving you a voice and a way to be heard.
And,
As the pulsing blue orb arrives at your face,
You feel grateful to your lips and your jaw for allowing you to articulate your thoughts.
You are grateful to your tongue to be able to taste delicious food.
Your nose for all the wonderful aromas you can enjoy.
And your eyes for showing you the beauty and the color in the world.
You are grateful to your mind for allowing you to imagine.
To create and to dream.
Gradually the blue orb begins to illuminate your entire body.
Pulsing above you like a gentle spotlight.
With each passing breath.
You allow your body to sink into the surface beneath you.
And as you breathe in,
The orb grows slightly brighter.
And as you breathe out,
The orb grows slightly dimmer.
Remind yourself that you are safe.
You are watched over.
And you are deeply loved.
And now,
You will hear a slow and steady countdown from 20.
With each number you can shift your focus to a different part of your body,
Working back down from your head to your toes,
Releasing as we go and drifting even deeper into peace and tranquility.
20.
Relax your forehead and your brow.
19 release your eyes allow them to be heavy 18.
Let go of your cheeks and your jaws seventeen.
Soften your tongue and your lips.
16.
Release your neck and your throat 15.
Let your shoulders drop releasing any lingering tension.
14.
Focus on your upper back and allow it to be soft.
13.
Breathe into your chest and allow it to be open and free.
Twelve,
Relax your belly and let go of any holding in.
Eleven,
Soften the lower back and let it be heavy.
10.
Allow your hips to sink.
Deeper and deeper.
9.
Release the muscles in your thighs Soften your knees.
Seven.
Melt away the tension in your calves.
Six.
Release your ankles.
5.
Feel the tops of your feet.
Relaxing.
4 soften the soles of your feet.
3.
Let your toes tingle.
Too.
Breathe in to stillness.
One,
Allow yourself to drift deeper and deeper as you slowly let go and surrender,
Zero,
You are completely free.
And as you lie here in a state of bliss and comfort,
You can imagine that you are being gently rocked.
By the magic of the night.
As a soothing lullaby sings you to sleep.
You can float effortlessly,
And you can release everything.
Your breath can flow with the rhythm of the music.
There is nothing left for you to do and nothing left to think about.
And,
As you slowly drift,
You will hear soothing words of self-love and kindness whispering through your mind.
These words will repeat and gradually fade out like the gentle tides.
You can allow these words to wrap around you.
And envelop you in a blanket of healing.
You are safe to let go now.
You are allowed to take care of yourself.
You deserve peace and rest,
And you deserve comfort.
You are enough,
Exactly as you are.
You are letting go of self-doubt and unnecessary criticism.
Love and kindness begins with you.
You forgive yourself.
And you accept yourself.
You are opening your heart to possibilities and opportunities.
You are sending love through your entire body.
And out into the universe.
You are a beacon of hope and positivity.
You are worthy of love and kindness.
Especially from yourself.
You are surrounded by warmth and comfort.
You are capable of healing.
You are giving love to your body.
Your mind.
And your soul.
You are right where you need to be.
And you are moving in a positive direction.
You are embracing yourself exactly how you are.
You are open to learning and growing.
You are balanced and at peace.
You are brave and strong.
You are confident and courageous.
You are bold.
And beautiful.
You are resilient and powerful.
You are loved.
And you are enough.
You are safe to let go now.
You are allowed to take care of yourself.
You deserve peace and rest,
And you deserve comfort.
You are enough,
Exactly as you are.
You are letting go of self-doubt and unnecessary criticism.
Love and kindness begins with you.
You forgive yourself and you accept yourself.
You are opening your heart to possibilities and opportunities.
You are sending love through your entire body.
And out into the universe.
You are a beacon of hope and positivity.
You are worthy of love and kindness,
Especially from yourself.
You are surrounded by warmth and comfort.
You are capable of healing.
You are giving love to your body.
Your mind.
And your soul.
You are right where you need to be.
And you are moving in a positive direction.
You are embracing yourself exactly how you are.
You are open to learning and growing.
You are balanced and at peace.
You are brave and strong.
You are confident and courageous.
You are bold.
And beautiful.
You are resilient and powerful.
You are loved.
And you are enough.
Very slowly now you can begin to imagine that you are lying on your back drifting effortlessly on a long,
Winding river that keeps you afloat with complete ease.
It's almost like being on top of a water bed.
You feel the river's support underneath you and your body gently undulates,
Swaying back and forth creating a soothing,
Rocking sensation.
This sensation allows you to release just that bit more.
It allows your muscles to soften and for any tension to melt away.
Gradually,
You feel your whole body giving way to a deep relaxation.
And you are letting go of everything.
The day is done now.
Everything that has happened is already in the past.
And the future is beyond our reach.
The only thing that matters is this moment,
Just you and this magical river,
Guiding you on a peaceful journey into rest and recovery.
On each side of you are thick,
Dense trees,
Shimmering with a silver mist that seems to arc over the river.
Creating a protective dome around you.
Above,
A multitude of stars illuminate the moonless night.
And each one twinkles in its own rhythm.
And it's as if these stars are humming their very own sleepy symphony.
One that ripples throughout your body and echoes gently through your mind.
Clearing it of any remaining thoughts.
As these thoughts leave you,
You can see them falling down into the water before slowly drifting away from you.
They weave down the river.
Eventually fading completely.
Lost to the night.
While these thoughts might be important,
They are not useful to us in this moment and truthfully,
Anything worth remembering will always find a way back to us at the right time just then,
You see one or two orbs of light emerging from the waters of the river.
And drifting up into the air.
More and more gradually appear and create a soothing spectrum of colorful orbs bobbing up and down.
Pulsing gently in various colors and shades.
Purples.
Pinks and blues.
Greens,
Yellows and reds.
Each color becomes more prominent for a moment before giving way to the next.
And everything seems to move in a perfect rhythm.
A perfect harmony.
Nothing is out of place.
All is as it should be.
And you are in the middle of this beautiful,
Breathtaking display.
The gentle rocking sensation from the river still comforts you.
And the soothing starlight symphony still hums through your body and your mind.
Bit by bit you are entering a state of total tranquility and peace.
In the next moment.
As if by magic.
You watch the shimmering moon fading into view.
As it slowly reveals itself.
The moon brings with it peace.
Stability and comfort.
You feel protected here.
Guarded on your journey.
And you know that as you drift into a land of slumber,
Your dreams will be kept pure and beautiful.
Your body will be healed.
And your soul will be soothed.
You feel the magic of the moon slowly pulsing through you,
Softening your forehead and your brow letting your eyes be heavy.
Loosening your cheeks.
And your jaw.
Softening your lips and your tongue.
Moves down your chin.
And releases the muscles in your neck and throat.
You feel your shoulders soften your biceps and your triceps.
Your elbows are loose.
Your forearms are heavy.
Your hands are tingling.
Your chest is open and free.
Each breath is pure and healing.
Your belly is relaxed.
Your hips and buttocks are heavy.
Your thighs tingle with comfort.
Your knees are loose.
Your shins and calves are softening.
Your ankles are free.
And your feet are heavy.
The silver spotlight of the moon relaxes your entire body.
You know that you are fully supported by this river.
And so you give yourself permission to let go completely.
To be at one with the moon.
To allow your body to soften.
And to surrender everything.
And very slowly now you start to drift through a tunnel of different colors.
Almost as if you are floating through the aurora borealis itself.
And as you drift,
You notice that gradually,
The world around you begins to slowly change Bye,
Bitch.
Transforms into one of your favorite places.
The most comforting place you can think of at this moment.
As this river continues to guide you,
You might be floating through your hometown,
Your favorite holiday destination.
Or even a fantasy world.
There are no limits here.
This is your time.
And this is your dream.
You might be floating in one spot or drifting very slowly through different places.
Just allow your subconscious to take you wherever it would like to go.
And trust that wherever this river leads you,
There will always be comfort and peace.
And you will be guided now into a deep relaxation from the count of ten.
As the numbers pass you by,
Just give yourself permission to go even further into this place of yours.
Let it soothe you into sleep.
And let it guide your dreams.
You are safe here.
And you are protected.
9.
The details of your world grow just that bit more vivid.
And with these details you are greeted by a new comfort.
Seven.
Your body is in a state of pure peace.
Guided by this enchanted river.
Six.
You feel your mind emptying of all thoughts.
Your body relaxing.
Five.
The only thing that matters is this moment.
And all of the beauty around you.
Four.
You are letting go of everything.
And trusting this world of yours.
Three.
You are healing and you are taking care of yourself.
Too.
You are completely surrounded by peace.
One.
You are drifting deeper,
Deeper and deeper.
Zero.
You are ready now.
You are safe here.
You are protected.
And you can surrender to the magic of sleep.
And to the magic of your dreams.
Gradually now,
The world around you begins to transform as you are greeted by a swirling palette of color and a gentle warmth on your skin.
Your eyes adjust to see a collection of old trees,
Backed by the glorious setting sun that divides the sky into strips of purple,
Orange,
Blue and red.
Their roots go deep into the earth.
And their thick,
Jagged branches sway in the soft breeze.
A whole concoction of different scents is drifting around you as you spy bushes of fresh strawberries.
Pockets of lemon trees and a small herb garden to your left.
There is mint.
Rosemary?
Basil and fresh tarragon.
Over to your right is a peculiar but beautiful sight.
A thin spindly tree completely enveloped in a coat of lavender,
From the base of the trunk to the very tips of the branches.
It hums in a purple and silver glow,
Radiating the most hypnotic smell.
Across the tall,
Emerald grass of the garden,
As far as you can see,
Are collections of flowers that pepper the green with a kaleidoscope of color.
Their stems sway in the wind and almost seem to bow to you,
As if welcoming you to this hidden paradise.
You see the petals of peonies in pastel pink.
White and red,
Rippling in the most wonderful pattern,
Which creates different shades of the three colors as the sunlight and shadows dance across the flowers.
There are pockets of dark blue hyacinths blooming in slow motion.
Atop the thick stalks,
Their star-shaped petals are densely packed together,
Creating the illusion of nature's very own candy floss.
Their smell is similar to that of lavender.
Only a little less herby and a little more sweet.
Below you,
Bright yellow daffodils line the grassy path that weaves through the garden.
As if showing you the way.
And guiding your adventure tonight.
As you slowly wander down the daffodil path,
Your bare feet enveloped by the soft,
Thick grass,
You spot some of the animals of the garden.
Many birds are floating from tree to tree and swooping down to the ground effortlessly in search of a little supper.
There are families of squirrels grouped together in the trees.
Some are enjoying a feast of acorns,
And others are already settling in for an early night.
One or two rabbits hop across your path.
And you see collections of butterflies fluttering throughout the garden.
Their colorful wings dancing under the glistening sunset.
As you weave through a small thicket of trees,
You arrive at a large stream rolling in a sapphire blue and carving its way through this eternal paradise.
In front of you is an old wooden bridge that has been formed by two trees on opposite sides.
You can see their thick,
Winding roots breaking through the garden floor and twisting up over the river.
The roots meet in the middle and create a beautiful oaken centerpiece on the bridge,
Lined with tiny white flowers of jasmine.
You step carefully onto the bridge and begin your journey across.
Instantly,
You can feel its strength.
And it's as if you are being supported by the Earth itself.
Lifting you up over the river with a powerful yet enigmatic magic.
In the middle of the bridge,
You pause for a moment and gaze out over the flowing water Your eyes follow the winding route of the river that only seems to end on the distant horizon,
Where the setting sun appears to gobble it up.
You are greeted by a cool and refreshing mist kissing your cheeks,
And you take a slow,
Deep breath as you give yourself permission to release everything.
You surrender to the wonder of this world.
And the healing enchantments that are tingling throughout your body.
There is nothing left to do and nothing left to think about.
You realize just how lucky you are to have this private paradise all to yourself.
Where you are free to return whenever you need to.
As you reach the other side of the bridge,
You kneel down on the emerald bank of the river,
Cup the crystal clear water in your palm and take a sip.
The beautiful water of the garden clears your mind and refreshes your soul.
You continue now on your steady journey through the soft grass lined with daffodils,
And it feels as though your feet are wrapped in tiny clouds as your footsteps become lighter As you round a corner,
You arrive at a small circular clearing where the grass is much shorter and dotted with daisies.
The little daisies surround an enormous oak tree that stands in the exact middle.
The thick trunk is chiseled and twisted and ascends high up into the sky,
Where a seemingly infinite collection of leaves creates a flickering canopy above you.
As the branches slowly ripple in the evening breeze,
The leaves change color in a perfect rhythm like clockwork.
First gold,
Then into a deep purple.
Followed by a radiant orange.
A soft turquoise blue.
And a shimmering emerald.
This cycle repeats again and again,
As if this ancient oak is keeping time,
Ensuring that all things in this garden remain in constant harmony.
You feel a new curiosity bubbling up inside you.
And before you know it,
You are placing a hand on the thick trunk of this mighty tree.
All around you now,
On the borders of this clearing,
The animals of the garden arrive.
They are drawn to you and to the magic of this land.
Suddenly,
The light shifts.
The wind changes,
And the garden around you begins another transformation as you enter a new world fueled by the deep enchantments of the old earth.
The branches and the trunk of the tree start to hum with a soft silver light.
And in the clearing,
You watch in amazement as a whole new garden begins to grow.
The images greet you like a slow time lapse.
First,
The daisies disappear and the clearing transforms into a large patch of soil.
Before long,
You see tiny green shoots sprouting up from the ground.
Their little leaves unfurling under the gentle light of the tree.
The shoots wriggle up higher and higher until all at once the infinite buds begin to bloom.
Tulips greet you now.
Pulsing in all the colors of the rainbow.
They stand tall and proud,
Unmoved by the breeze,
And create the most wondrous display as little fireflies emerge from the flowers.
Over to your right,
You see a dainty wooden archway lined with purple and pink lilac flowers.
Through the archway is a small circle of lavender,
And in the middle is a huge wooden bed created by this majestic tree.
With your hand firmly on the trunk,
There is a gentle warmth trickling down your arm and through your entire body,
Bringing you into the deepest relaxation.
The magic of the old oak courses through you,
Whispering secrets of the universe.
You feel completely protected and at peace in this garden.
Nothing can find you here,
And you are free now to let go.
You are free to become one with this wonderful world.
And just then,
You feel one of the huge soft branches wrap around your body,
Lifting you up ever so slightly.
This magical tree cradles you and its powerful enchantments are washing over you,
Cleansing your mind and healing your body and your soul.
You feel a new strength growing within you.
A resilience and a courage like no other.
With a slow,
Deep breath and an easy smile,
You realize that everything will be okay.
And as you enjoy these incredible sensations,
You give yourself over to this moment of magic and surrender to this peaceful paradise.
Above you,
The canopy of leaves starts to open up,
Revealing the hypnotic moon and the swirling galaxy of stars,
Sprinkling the black night with a radiant glitter and humming a soothing symphony of sleep.
You are lying back in the hands of this heavenly tree,
Allowing yourself to be completely weightless,
The smell of lavender grows stronger.
And bit by bit you let this powerful scent envelop you.
The old oak is slowly carrying you towards the huge bed.
And as it places you down on the mattress,
It's as if you have landed on the fluffiest cloud imaginable.
The galaxy of glitter watches over you,
And the mighty tree continues to glow as the centerpiece of this healing garden.
It will be your guardian tonight,
Warding off any unwanted thoughts and keeping you safe and comfortable.
In the next moment,
The oak bed begins to sway ever so slightly,
And you feel yourself sinking even deeper now as you are gently rocked to sleep.
The animals of the garden will remain with you tonight,
But they too are surrendering to the tantalizing lull of slumber.
Your eyelids grow heavy as the hypnotic smell of lavender floats around your bed,
And the starlight symphony soothes your tired mind.
You are safe here,
Wrapped up in the healing magic of the garden.
A wonderful warmth softens your body and fills your heart.
Your mind is completely empty,
Free from any and all thoughts.
You will sleep in total serenity here,
And tomorrow you will wake up refreshed,
Renewed and ready for a brand new day.
The moon will guide your dreams tonight,
And this perfect garden will protect you.
This is your sanctuary of sleep,
Your private paradise,
And you are free to return whenever you need to.
It is time for you to rest.
It is time for you to rest.
It is time for you to rest.
And gradually,
You can begin to imagine that you are lying on a big,
Soft,
Fluffy cloud,
And the golden red glow of sunset illuminates the sky around you.
The cloud supports you completely.
It is thick and comforting and slightly warm from the sun's embrace.
You know that you are completely safe and protected.
And nothing will find you here.
Allow yourself to really feel the clouds support,
Lifting your legs,
Your torso,
Your arms.
Your neck.
And your head.
This support makes your whole body become completely weightless.
And with this weightlessness,
You feel any tension dissolving.
And any thoughts about yesterday.
Today or tomorrow.
Are gradually melting away.
Here,
In this moment,
You are floating in total peace.
You are high above the earth.
And far away from the noise and the hustle and bustle.
You are nestled.
In the softness of this enchanted cloud.
And it cradles you effortlessly.
Surrounding you completely is the vast evening sky.
Glowing with the golden rays of sunset.
Patches of the sky are painted in different hues.
Soft pink.
Lyle.
Deep Sapphire.
And rich orange.
Is like a magical pot of paint swirling together in slow motion.
And as you watch the colors blend,
You feel your mind slowing down too.
The air around you is cool and refreshing and carries with it the faint smell of morning mist.
As this smell greets you,
It evokes a wonderful image in your mind.
You picture a perfect sunrise emerging over a far-green country.
Where the blades of grass are kissed with morning dew.
The leaves on the trees are turning from emerald to gold.
And the first birds are waking up,
Calling out across the vast landscape.
It is a peaceful image.
And right now,
You feel that same peace filling your body and your mind.
All is calm.
All is quiet.
All is well.
As you continue to float you feel the golden light of sunset.
Warming your entire body.
It pulses in a slow,
Steady rhythm,
And with each pulse,
You feel this new warmth rippling through you.
It starts in your stomach.
And spreads out down your arms and hands into your legs and your feet.
.
.
Up into your chest.
Your shoulders.
Your neck.
And finally your head.
And with this warmth.
Comes a heaviness.
And of freedom.
You feel yourself sinking ever so slightly into the comforting embrace cloud.
As you give yourself permission to release just that bit more.
As you drift,
You sense that the quiet hush of night is slowly approaching.
And with it you feel yourself becoming more sleepy.
The sky deepens in color as more blues and purples appear.
Becoming richer and darker.
But still backed by the soft glow of sunset.
Your cloud carries you with total ease and it will never fail you.
It knows exactly what you need.
You can almost hear the cloud whispering to you.
Reassuring you.
Here you are safe.
You are protected by my magic.
And the magic of this sunset.
Tonight you have permission to completely let go.
You have permission to be heavy,
To be drowsy and to be very sleepy.
All through the night,
I will be here,
Looking after you and guarding your slumber.
Tonight,
Your sleep will be deep,
Healing and unbroken,
And your dreams will be beautiful,
Right now,
There is nothing left to do.
Nothing left to think about.
It is just you and your cloud floating,
Drifting in peace,
Completely free.
And soon,
Your cloud will speak to you once more in a slow,
Steady countdown from twenty.
As the count descends,
Your body will relax more and more.
Your breath will slow down.
Your mind will quieten and you will become one with this cloud floating under the now starry sky with the faint glow of sunset still on the horizon.
As you drift into an effortless sleep.
20.
The cloud cradles your feet very gently.
And you feel your toes relaxing.
And any tension is melting away.
19.
Your ankles.
Your calves.
And your knees are being embraced by the clouds.
And all are heavy and soft.
18.
The last light of sunset passes over your legs.
Warming your thighs and your hamstrings.
Soothing the muscles.
17.
Your head.
Soften.
Your lower back releases.
Sixteen,
The cloud lifts ever so slightly,
Taking you higher and higher.
And slowly,
The stars become more vivid.
Like little pockets of glitter peppered through the endless sky.
Humming with a hypnotic melody.
Your chest is open and your stomach is relaxed.
You do not need to hold in now.
Your breath is as calm as a quiet ocean shore,
Slow and deep.
14.
You feel your shoulders release and your neck soften 13.
The muscles in your arms are warm and relaxed.
Your biceps and triceps.
Your elbows.
Four arms.
Wrists,
And your hands.
12.
Your fingers tingle,
Kissed by the cool evening breeze.
Eleven.
You are traveling in slow motion through colorful patches of the night sky,
Floating underneath soft greens,
Fiery oranges,
Deep purples and midnight blues.
10.
You feel your jaw unclench and relax.
Your tongue is soft in your mouth.
Nine.
Your cheeks are releasing.
Your eyes are heavy.
8.
Your brow is relaxing and any tension is melting away into the clouds.
Seven.
You are floating under the velvet sky.
And it feels like a world of dreams.
So calm.
So enchanted.
Six,
The silver orb of the moon has slowly appeared in the sky.
And watches over you now.
5 … your entire body is still.
And you are completely at peace.
4.
The time for work is over the time for worry is over.
The time for rest is here.
Three.
The clouds around you shimmer with silvery stardust.
And with each slow breath.
.
.
You are sinking.
Deeper.
And deeper.
Too.
This world is yours.
Here you are safe.
Home.
The clouds.
And cradled with peace.
One,
You are so very close,
Very close to a night of deep,
Nourishing rest.
Zero.
Let the cloud carry you under the stars,
Embracing you with magic all through the night.
It is safe to fall asleep.
And it is safe.
To dream.
Gradually,
Now,
The world around you starts to change and you see a bed of soft purple grass,
Tall trees shrouded with blue and purple leaves,
And a faint magical hum fills the air.
You are standing in an endless woodland with ancient trees on all sides of you as far as you can see.
The thick,
Robust trunks sway with the forest breeze,
And they glow with a silver hue.
Their leaves sparkle with delight as tiny beams of moonlight break through the dense canopy above.
There is a little stream to your right.
Flowing with sapphire water that is dotted with specks of stardust.
There is something so beautiful,
So enticing about this stream.
And you decide to follow its winding journey through the woodland.
As you walk,
You cross paths with many fireflies flitting through the trees and gliding over the fast-flowing water.
They dance around you like fallen stars sent down to greet you.
A wonderfully hypnotic melody fills the forest air,
Cocooning this land with safe and peaceful magic.
The long purple grass is soft under your feet.
Giving the sensation of walking on clouds and allowing you to feel completely weightless tonight.
This forest carries with it the promise of comfort,
Of good health,
And of rest.
As you follow the stream round to the right,
You arrive at a collection of bushes,
Beyond which the sound of lapping water becomes even more prominent.
You are filled with a new curiosity.
And without another hesitation,
You shuffle through the bushes.
Their leaves tickle your arms and cheeks,
But they are also soft to the touch.
As you come through the other side,
You are met by a breathtaking sight.
A shimmering lake of silver and sapphire.
Into which a crystal clear waterfall cascades.
The fireflies dance above the lake.
Creating an enchanting display as they welcome you to their abode.
As the fireflies weave across the swirling water and the glowing orb of the moon reflects on its surface.
It creates the effect of the night sky.
Which,
Combined with the real night sky above,
Makes it feel as if you are inside your very own starlight sanctuary.
Bathing in the healing light of the moon.
And surrounded by the infinite cosmos.
Lining the lake are a series of wildflowers,
Blooming in deep blues,
Oranges and reds.
There are flowers of emerald.
Fuchsia and bright yellow.
You embrace the stillness here and the quiet comfort of this majestic world.
Here you are most welcome.
And here,
You are safe.
As you move closer to the lake,
You feel a subtle warmth radiating from the water.
Instantly,
It is like a soft,
Soothing embrace.
Your body is filled with a wonderful energy and you realize that these waters have the power to heal and renew.
The scent of the wildflowers drifts through the air,
And the aroma causes your eyes to feel heavy as each blink begins to slow down.
And then,
With a slow,
Deep breath,
You dip your foot into the water and feel a velvety warmth wrapping around it.
Your toes begin to tingle.
Your ankle becomes loose.
And a smile creeps across your face.
Bye-bye,
Bitch.
You step into the water.
Going just that bit deeper with each passing breath.
Above you,
The moon shimmers down.
Your ever-present guardian tonight.
As the water rises up your body you feel every single muscle,
Joint and tendon completely soften.
And you are met by the most delicate relaxation.
Any tightness,
Any tension and any built up stress is dissolving and your entire body is letting go.
You breathe slow and deep,
Embracing all of these incredible feelings that are trickling over you.
And very slowly you lean back in the water.
And this enchanted lake supports you with total ease.
Before you know it.
You are lying on your back.
Floating in these warm,
Silky waters and gazing up at the glistening night sky.
You glide along the lake.
Effortlessly.
You feel yourself letting go.
And you give permission now to surrender to this magic.
And to trust this enchanted world that you find yourself in.
You can be weightless.
You can be free.
The water cradles you now,
And there is nothing left to do but to simply let go.
As you float,
You feel a new softness enveloping you as every single muscle relaxes.
The warm waters caress your scalp and your forehead.
You feel all of these muscles release and your brow becomes soft and warm.
One by one any remaining thoughts or worries are washed away,
Dissolved by the lake of tranquility.
You feel your eyelids growing heavy and it is becoming just that bit more difficult to keep them open.
Why not give in now?
Let them close.
They have had a long day,
Too,
And your eyes deserve this time to rest.
Let them close.
The water washes over your cheeks and your jaw.
You feel these areas release completely as you give a slow,
Satisfied sigh.
The gentle warmth envelops your neck and your shoulders.
You feel each and every muscle soften and all the weight that you have been carrying suddenly lifts away your shoulders melt into the water and tension is now a thing of the past You feel a soft,
Warm vibration trickling down both of your arms,
Allowing everything to completely release.
Your biceps.
Elbows.
Your forearms.
Your wrists and your fingers As the healing waters wash over your body,
There is a new openness in your chest.
With each breath in it expands freely and as you breathe out you are blowing away any negativity from the day or the week.
You can let all of it go.
Your stomach softens now and your breath is moving slow and deep.
There is no need to hold on tonight.
Your heart is filled with tranquility and comfort and a soothing smile greets you as you fully immerse yourself in this perfect paradise of peace.
The muscles in your back are completely softening,
As if the lapping waters of the lake are unravelling any knots,
And they melt like a soft butter.
The water flows down your spine and each vertebrae releases one by one.
It's as if this lake is realigning your body.
Realigning your mind.
And realigning your soul.
In this moment,
You are in perfect harmony.
There is a wonderful tingle filling your hips,
Your pelvis and your buttocks.
All of these areas work hard for us every day and now they are loosening.
They are relaxing.
And they are healing.
This gentle heat wraps around both of your legs now,
Starting with your thighs.
Moving through your knees your calves.
Your ankles.
Your feet.
And all the way down to your toes Your legs pulse with magic as the energy of the lake flows through every single cell,
Healing you.
Rejuvenating you and relaxing you.
You are weightless and free.
You are supported by the enchantments of this lake.
And you are at one with this wonderful world.
You feel your body healing.
You feel your mind emptying and you feel your heart smiling again.
The stars above pulse with every breath you take.
As if you are the conductor of your own sleep tonight.
In the next moment,
A faint silver mist rises up from the lake.
And dissipates into the night sky.
The mist symbolizes any remaining thoughts you may have,
Any worries or any tension that you are still holding onto.
You allow yourself to release all of this now and you tell the lake that you are ready.
The swirling mist surrounds you and all thoughts become clouded.
And suddenly,
There is a powerful silver flash from the moon.
And the mist has disappeared.
There is not a single thought in your mind.
They have been banished by the moon.
As you float in the lake of tranquility,
Guarded by the moon and the stars,
And surrounded by the stunning displays of the fireflies,
You know that you are completely safe.
And that nothing can find you here.
You allow yourself to be rocked very gently by the water.
To be enveloped in its blanket of healing magic.
You are at one with the lake of tranquility.
And you are guarded by the moon.
The stars.
And this hypnotic sanctuary.
It is safe for you to rest here,
And it is safe for you to sleep tonight.
This wonderful place is yours.
It is yours to use whenever you need to.
Throughout your sleep,
These waters will heal your body,
Your mind and your soul.
And when you wake in the morning,
You will be rested and filled with a new energy.
Ready for the day ahead.
You float in complete serenity now.
And be.
Bye-bye.
You go deeper.
Deeper.
And deeper.
You drift gently and you give yourself final permission to let go The soothing starlight melody seems to whisper to you,
Reassuring you that you are ready to relax.
You are ready to sleep.
And you are ready to dream.
Gradually,
You can begin to imagine that you are inside a huge protective dome that is completely clear.
Through the glass,
You start to see one or two stars slowly pulsing to life.
And as your eyes adjust.
You think that you can see the full curvature of the earth.
You trace this long,
Sweeping horizon.
And notice the shimmering silver dust in the atmosphere.
As you lie here,
Relaxed and heavy.
You give yourself full permission to let go tonight.
And to trust the stars.
The moon.
And the entire galaxy.
You repeat the words.
I am safe here.
I am safe here.
I am safe here.
And then,
Very slowly,
You feel all the weight start to leave your body as this huge dome begins to lift.
And you feel yourself rising up ever so slightly.
The moon shines bright tonight.
And below,
You can see the faint silhouette of trees.
Fields and houses as you drift higher and higher.
Gravity loses all control over you and there is no need for any effort now.
You let the soft,
Soothing hum of the starlight symphony wrap around you like a warm blanket comforting you tonight.
And guiding your journey through the stars.
And now.
Your eyes have adjusted almost entirely.
And above you is an infinite sea of stars,
All pulsing in slightly different rhythms and creating a wonderful mosaic in the sky.
Gradually the trees fade from view.
The rooftops disappear one by one,
And the earth below becomes a swirling collage of deep blue.
Purple.
Silver and dark emeralds.
Just then,
You start to drift through the thin wisps of cloud,
And they seem to wrap around your dome like a thin veil of silk.
Inside the dome,
There is a wonderful warmth.
That pulses with your breath.
And as you break through the last layer of cloud you emerge into the night sky.
And you are now floating in the middle of this starlight kingdom surrounded by many constellations.
A wave of peace washes over you.
A sense of deep calm.
And the understanding that you are protected appears.
And that you are so safe.
Gradually,
Your dome begins to drift through the starlight sanctuary in slow motion.
And one by one you are greeted by different constellations.
The first constellation.
Orion,
The mighty hunter,
Brings the gift of courage.
As you draw near,
His light swells in a soft purple.
And you feel his message passing through your entire body Courage is not living without fear,
But it is the willingness to face the unknown and to trust your heart.
You allow this message to wash over you you know there is bravery inside of you.
Even and especially when you feel most unsure.
You begin to understand that courage comes in small steps.
And when you are walking an unfamiliar path.
That is when you must trust yourself the most.
You breathe in this message slow and deep,
And you sit with Orion for a moment as the velvet sky envelops you.
You give yourself permission to feel courageous.
And to trust the bravery within you.
And,
Gradually,
Your dome drifts past Orion and towards a huge starlight eagle.
The constellation of Aquila is soaring above you with a soft golden glow.
And as they pass overhead,
A new message greets you now.
There is so much out there to discover,
To learn,
And to explore.
Each day brings a new adventure.
Embrace them all.
You sit with this message and allow it to pass through you.
You know it is safe to leave the nest more often and to explore in big and small ways.
You can explore the world around you.
People you meet.
And of course,
Yourself.
Adventure and experience teaches us so much.
And out there is a whole world of discovery.
Before you know it,
You have moved past Aquila.
And in front of you now is lyra a small harp pulsing in a soft green.
The starlight strings seem to pluck in slow motion.
And you wonder if it is Lyra all along who has created this soothing symphony that swells around you.
Lyra teaches you the beauty and the wonder that can be found in stillness.
It is within the sacred space between the notes,
The quiet between our racing thoughts,
Where inspiration can find us.
Enjoy the music.
But trust in the silence.
For it is there that you will find what you seek.
You breathe in this message slow and deep,
Allowing yourself to embrace this moment of You vow to give yourself moments of peace and quiet.
To let your mind wander through silence.
To find your inspiration and your truth.
You feel a new tranquility coursing through your body and you give yourself permission to just be in this moment.
Very slowly now,
You see a new constellation emerging.
Canis Major,
The pulsing red dog.
Man's best friend.
And tonight,
It is a symbol of love and companionship.
Love is like a pendulum.
It ebbs and flows.
It comes and goes,
But it never stops.
So long as you always have love to give,
Then love will always find its way back into your heart.
Once again you allow yourself to sit with this message to let it flow through you.
And,
Gradually,
You can let your thoughts drift to all the things you love.
People,
Places,
And things.
Music,
Stories,
And animals.
Love comes to us in many forms and you give yourself permission to embrace them all.
And,
Finally,
You drift deeper.
And deeper into the cosmos.
Until you reach the final constellation.
Cygnus,
The gracious blue swan who teaches the power of surrender.
You float alongside Cygnus as he glides over the cosmic dust.
He does not resist.
He does not fight the currents.
He rides them with ease.
And he fills your heart with a new message.
You can let all of it go.
You do not need to hold on to everything.
You do not need to cling so tightly.
Not every problem is yours to solve.
With a slow inhale.
And a long out-breath.
You release everything.
All of those things that you have carried for so long are fading away.
You are safe without them.
The worries,
The pressure and the burdens are dropping one by one.
And you are light and free.
You are gliding effortlessly.
And letting go of any holding on.
And,
Of course,
The most wonderful surrender of all is surrendering into sleep.
You can trust the stars.
The universe and these constellations to watch over you tonight.
You can allow your body to relax.
Your mind to empty.
And your soul to be soothed.
And gradually.
You are enveloped by this starlight kingdom,
And it surrounds your dome in a shimmering pattern of gold and silver orbs.
Creating a beautiful mosaic of dreams.
Bit by bit.
You feel yourself softening more and more.
You are filled with all the wisdom of the constellations.
The comfort and warmth of your protective dome and the heaviness of this soothing symphony.
All of this creates the perfect concoction of sleep.
You are being held by the universe.
And you are completely safe here.
There is nothing left to do.
And nothing left to think.
You give yourself final permission to let go,
And you trust that your dome will guide your adventure tonight.
And these wonderful stars will guard your dreams.
As you go deeper now just begin to imagine that you are lying down in one of your favorite places.
It might be a fantasy world.
A holiday destination.
An old home.
Or anywhere at all.
Wherever makes you feel completely at ease and safe.
Remember that this night is for you and there is no right or wrong here.
Allow all the little details of this place to fill your mind,
Bringing with it a sense of comfort,
Peace and joy.
And as you begin to hear these positive affirmations allow them to envelop you.
Like a healing blanket.
Or a magic spell.
These powerful words will ward off any remaining worries or tension tonight.
This perfect place of yours will keep you safe and protected,
Like your very own sanctuary,
Relaxing your body and your mind.
And filling your dreams with beautiful enchantments.
You are giving yourself permission to let go now.
You are allowing yourself to rest tonight.
You are releasing any lingering thoughts.
You are tuning in to your body.
You are open and receptive.
You are allowing yourself to heal.
You are resilient.
You are strong and you are capable.
You are grateful for your body.
Your mind.
And your soul.
You are letting go of that which no longer serves your physical and emotional health.
You are blessing your body with good food.
Movement.
And rest.
You are becoming more connected to your body and its needs.
You are improving every single day.
You are nourishing your body.
You are letting go of negativity and stress.
You are becoming a healthier person and making healthier choices.
You are being restored by every single cell in your body.
You are empowered to make decisions that benefit and uplift your health.
You are full of life,
Of wonder,
And of hope.
You are safe in your body.
Quiet in your mind.
And that peace in your soul.
You are creating space for joy.
Laughter and good relationships.
You are grounded in yourself.
And confident in who you are.
You are surrounded by comfort.
And tranquility.
You are stable and balanced.
You are welcoming peace and rejecting unnecessary stress.
You are trusting the flow of life,
Knowing that you will arrive precisely where you need to.
You are inhaling calm and exhaling stress.
You are taking care of yourself.
You are tuning out the noise and the clutter.
You are prioritizing your mental tranquility without guilt.
You are streamlining your life.
You are allowing your mind to rest and reset.
You are embracing quiet and stillness.
You are calm even when others around you are not.
You are embracing rest and rejuvenation.
You are embracing good?
You are in a state of constant growth and healing.
You are safe to release old pain and to invite peace and forgiveness into your life.
You are allowing yourself to let go of the past.
You are allowing yourself to embrace the future.
You are building a resilient mind.
A strong body.
And a kind soul.
You are being restored and rejuvenated with each passing breath.
You are a beacon of hope to others.
You are comfortable in this state of rest and recovery.
Are blessing your body with good sleep.
You are reconnecting to your body.
Embracing its deep wisdom.
Trusting your instincts.
You are worthy of a healthy lifestyle.
You are kind to yourself in times of difficulty.
You are healing in your own time and at your own pace.
You are not competing with anybody.
You are giving yourself permission to slow down and rest deeply.
You are gently returning back to you.
Embracing every little part of who you are.
You are an example to others of resilience and healing.
You are worthy of so much.
You are allowing old wounds to fade away.
And you are letting the light shine through.
You are reclaiming your life.
You are accepting all of your wonderful quirks.
You are worthy of love.
You are deserving of kindness.
Most especially from yourself.
You are building self-love every day.
You are open to friendships,
Old and new.
You are allowed to take up space.
You are allowed to use your voice.
You are allowed to be happy.
You are becoming your own best friend.
You are changing how you speak to yourself,
Choosing words of kindness above all else.
You are wonderfully human.
You are always learning and evolving.
You are allowing yourself to smile.
You are choosing kindness and love.
You are embracing imperfection.
You are releasing pressure that you put on yourself.
You are unlocking any chains that hold you back.
You are rewriting your story with self-compassion.
You are your own safe space.
You are enough.
You have always been enough.
You are giving yourself permission to let go now.
You are allowing yourself to rest tonight.
You are releasing any lingering thoughts.
You are tuning in to your body.
You are open and receptive.
You are allowing yourself to heal.
You are resilient.
You are strong and you are capable.
You are grateful for your body.
Your mind.
And your soul.
You are letting go of that which no longer serves your physical and emotional health.
You are blessing your body with good food.
Movement.
And rest.
You are becoming more connected to your body and its needs.
You are improving every single day.
You are nourishing your body.
You are letting go of negativity and stress.
You are becoming a healthier person and making healthier choices.
You are being restored by every single cell in your body.
You are empowered to make decisions that benefit and uplift your health.
You are full of life,
Of wonder,
And of hope.
You are safe in your body.
Quiet in your mind.
And that peace in your soul.
You are creating space for joy.
Laughter and good relationships.
You are grounded in yourself.
And confident in who you are.
You are surrounded by comfort.
And tranquility.
You are stable and balanced.
You are welcoming peace and rejecting unnecessary stress.
You are trusting the flow of life,
Knowing that you will arrive precisely where you need to.
You are inhaling calm and exhaling stress.
You are taking care of yourself.
You are tuning out the noise and the clutter.
You are prioritizing your mental tranquility without guilt.
You are streamlining your life.
You are allowing your mind to rest and reset.
You are embracing quiet and stillness.
You are calm,
Even when others around you are not.
You are embracing rest and rejuvenation.
Are embracing good health.
You are in a state of constant growth and healing.
You are safe to release old pain and to invite peace and forgiveness into your life.
You are allowing yourself to let go of the past.
You are allowing yourself to embrace the future.
You are building a resilient mind.
A strong body.
And a kind soul.
You are being restored and rejuvenated with each passing breath.
You are a beacon of hope to others.
You are comfortable in this state of rest and recovery.
You are blessing your body with good sleep.
You are reconnecting to your body.
Embracing its deep wisdom and trusting your instincts.
You are worthy of a healthy lifestyle.
You are kind to yourself in times of difficulty.
You are healing in your own time and at your own pace.
You are not competing with anybody.
You are giving yourself permission to slow down and rest deeply.
You are gently returning back to you,
Embracing every little part of who you are.
You are an example to others of resilience and healing.
You are worthy of so much.
You are allowing old wounds to fade away.
You are letting the light shine through.
You are reclaiming your life.
You are accepting all of your wonderful quirks.
You are worthy of love.
You are deserving of kindness.
Most especially from yourself.
You are building self-love every day.
You are open to friendships old and new.
You are allowed to take up space.
You are allowed to use your voice.
You are allowed to be happy.
You are becoming your own best friend.
You are changing how you speak to yourself.
Choosing words of kindness above all else.
You are wonderfully human.
You are always learning and evolving.
You are allowing yourself to smile.
You are choosing kindness and love.
Are embracing imperfection.
You are releasing pressure that you put on yourself.
You are unlocking any chains that hold you back.
You are rewriting your story with self-compassion.
You are your own safe space.
You are enough.
You have always been enough.
You are giving yourself permission to let go now.
You are allowing yourself to rest tonight.
You are releasing any lingering thoughts.
You are tuning in to your body.
You are open and receptive.
Are allowing yourself to heal.
You are resilient.
You are strong and you are capable.
You are grateful for your body.
Your mind.
And your soul.
You are letting go of that which no longer serves your physical and emotional health.
You are blessing your body with good food.
Movement.
And rest.
You are becoming more connected to your body and its needs.
You are improving every single day.
You are nourishing your body.
You are letting go of negativity and stress.
You are becoming a healthier person and making healthier choices.
You are being restored by every single cell in your body.
You are empowered to make decisions that benefit and uplift your health.
You are full of life,
Of wonder,
And of hope.
You are safe in your body.
Quiet in your mind.
And that peace in your soul.
You are creating space for joy.
Laughter and good relationships.
You are grounded in yourself.
And confident in who you are.
You are surrounded by comfort.
And tranquility.
You are stable and balanced.
You are welcoming peace and rejecting unnecessary stress.
You are trusting the flow of life,
Knowing that you will arrive precisely where you need to.
You are inhaling calm and exhaling stress.
You are taking care of yourself.
You are tuning out the noise and the clutter.
You are prioritizing your mental tranquility without guilt.
You are streamlining your life.
You are allowing your mind to rest and reset.
You are embracing quiet and stillness.
You are calm,
Even when others around you are not.
You are embracing rest and rejuvenation.
Are embracing good health.
You are in a state of constant growth and healing.
You are safe to release old pain and to invite peace and forgiveness into your life.
You are allowing yourself to let go of the past.
You are allowing yourself to embrace the future.
You are building a resilient mind.
A strong body.
And a kind soul.
You are being restored and rejuvenated with each passing breath.
You are a beacon of hope to others.
You are comfortable in this state of rest and recovery.
You are blessing your body with good sleep.
You are reconnecting to your body.
Embracing its deep wisdom and trusting your instincts.
You are worthy of a healthy lifestyle.
You are kind to yourself in times of difficulty.
You are healing in your own time and at your own pace.
You are not competing with anybody.
You are giving yourself permission to slow down and rest deeply.
You are gently returning back to you.
Embracing every little part of who you are.
You are an example to others of resilience and healing.
You are worthy of so much.
You are allowing old wounds to fade away.
And you are letting the light shine through.
You are reclaiming your life.
You are accepting all of your wonderful quirks.
You are worthy of love.
You are deserving of kindness.
Most especially from yourself.
You are building self-love every day.
You are open to friendships old and new.
You are allowed to take up space.
You are allowed to use your voice.
You are allowed to be happy.
You are becoming your own best friend.
You are changing how you speak to yourself.
Choosing words of kindness above all else.
You are wonderfully human.
You are always learning and evolving.
You are allowing yourself to smile.
You are choosing kindness and love.
Are embracing imperfection.
You are releasing pressure that you put on yourself.
You are unlocking any chains that hold you back.
You are rewriting your story with self-compassion.
You are your own safe space.
You are enough.
You have always been enough.
You are giving yourself permission to let go now.
You are allowing yourself to rest tonight.
You are releasing any lingering thoughts.
You are tuning in to your body.
You are open and receptive.
You are allowing yourself to heal.
You are resilient.
You are strong and you are capable.
You are grateful for your body.
Your mind.
And your soul.
You are letting go of that which no longer serves your physical and emotional health.
You are blessing your body with good food.
Movement.
And rest.
You are becoming more connected to your body and its needs.
You are improving every single day.
You are nourishing your body.
You are letting go of negativity and stress.
You are becoming a healthier person and making healthier choices.
You are being restored by every single cell in your body.
You are empowered to make decisions that benefit and uplift your health.
You are full of life,
Of wonder,
And of hope.
You are safe in your body.
Quiet in your mind.
And that peace in your soul.
You are creating space for joy.
Laughter and good relationships.
You are grounded in yourself.
And confident in who you are.
You are surrounded by comfort.
And tranquility.
You are stable and balanced.
You are welcoming peace and rejecting unnecessary stress.
You are trusting the flow of life.
Knowing that you will arrive precisely where you need to.
You are inhaling calm and exhaling stress.
You are taking care of yourself.
You are tuning out the noise and the clutter.
You are prioritizing your mental tranquility without guilt.
You are streamlining your life.
You are allowing your mind to rest and reset.
You are embracing quiet and stillness.
You are calm,
Even when others around you are not.
You are embracing rest and rejuvenation.
Are embracing good health.
You are in a state of constant growth and healing.
You are safe to release old pain and to invite peace and forgiveness into your life.
You are allowing yourself to let go of the past.
You are allowing yourself to embrace the future.
You are building a resilient mind.
A strong body.
And a kind soul.
You are being restored and rejuvenated with each passing breath.
You are a beacon of hope to others.
You are comfortable in this state of rest and recovery.
Are blessing your body with good sleep.
You are reconnecting to your body.
Embracing its deep wisdom and trusting your instincts.
You are worthy of a healthy lifestyle.
You are kind to yourself in times of difficulty.
You are healing in your own time and at your own pace.
You are not competing with anybody.
You are giving yourself permission to slow down and rest deeply.
You are gently returning back to you.
Embracing every little part of who you are.
You are an example to others of resilience and healing.
You are worthy of so much.
You are allowing old wounds to fade away.
And you are letting the light shine through.
You are reclaiming your life.
You are accepting all of your wonderful quirks.
You are worthy of love.
You are deserving of kindness.
Most especially from yourself.
You are building self-love every day.
You are open to friendships,
Old and new.
You are allowed to take up space.
You are allowed to use your voice.
You are allowed to be happy.
You are becoming your own best friend.
You are changing how you speak to yourself,
Choosing words of kindness above all else.
You are wonderfully human.
You are always learning and evolving.
You are allowing yourself to smile.
You are choosing kindness and love.
Are embracing imperfection.
You are releasing pressure that you put on yourself.
You are unlocking any chains that hold you back.
You are rewriting your story with self-compassion.
You are your own safe space.
You are enough.
You have always been enough.
Now in your mind's eye imagine a very small pale blue orb pulsing at the soles of your feet radiates a calm and healing energy.
Very slowly,
This orb begins to travel upwards,
And as it passes over you.
Illuminating your body bit by bit.
You allow yourself to express gratitude for each part of you.
Are grateful to your feet.
For grounding you and moving you forward.
You are grateful for your ankles.
Your calves and your shins for their support and strength.
You are grateful to your knees for their movement and flexibility.
And to your thighs for their endurance are grateful to your hips and your pelvis for giving you balance and stability.
You are grateful to your stomach.
For strengthening your core.
And allowing you to be vulnerable.
You are grateful to your lower back for housing your strength.
And assurance.
Are grateful to your spine for holding you up.
And supporting you.
Even when your muscles are tired.
You are grateful to your ribcage for being your shield and protector.
You are grateful to your heart for filling you with love,
Kindness and warmth.
You are grateful to your shoulders and your upper back for carrying so many of your burdens.
And tonight you give them permission to release all of these.
You are grateful to your arms and your hands,
For they allow you to give and receive in so many ways.
You are grateful to your neck and your throat for giving you a voice and a way to be heard.
And,
As the pulsing blue orb arrives at your face,
You feel grateful to your lips and your jaw for allowing you to articulate your thoughts.
You are grateful to your tongue to be able to taste delicious food.
Your nose for all the wonderful aromas you can enjoy.
And your eyes for showing you the beauty and the colour in the world.
You are grateful to your mind for allowing you to imagine.
To create.
And to dream.
Gradually the blue orb begins to illuminate your entire body.
Pulsing above you like a gentle spotlight.
With each passing breath.
You allow your body to sink into the surface beneath you.
And as you breathe in,
The orb grows slightly brighter.
And as you breathe out,
The orb grows slightly dimmer.
Remind yourself that you are safe.
You are watched over.
And you are deeply loved.
And now,
You will hear a slow and steady countdown from 20.
With each number,
You can shift your focus to a different part of your body,
Working back down from your head to your toes,
Releasing as we go and drifting even deeper into peace tranquility.
20.
Relax your forehead and your brow.
19.
Release your eyes allow them to be heavy Eighteen,
Let go of your cheeks and your jaws.
17.
Soften your tongue and your lips.
16.
Release your neck and your throat fifteen.
Let your shoulders drop.
.
.
Releasing any lingering tension.
14.
Focus on your upper back and allow it to be soft.
13.
Breathe into your chest and allow it to be open and free.
Twelve,
Relax your belly and let go of any holding in.
Eleven,
Soften the lower back and let it be heavy,
Allow your hips to sink.
Deeper.
And deeper.
Nine,
Release the muscles in your thighs.
Soften your knees.
Seven.
Melt away the tension in your calves.
Six.
Release your ankles.
5.
Feel the tops of your feet.
Relaxing.
Fall.
Soften the soles of your feet.
3.
Let your toes tingle.
Too.
Breathe in to stillness.
One,
Allow yourself to drift deeper and deeper as you slowly let go and surrender,
Zero,
You are completely free.
And as you lie here in a state of bliss and comfort,
You can imagine that you are being gently rocked.
By the magic of the night.
As a soothing lullaby sings you to sleep.
You can float effortlessly,
And you can release everything.
Your breath can flow with the rhythm of the music.
There is nothing left for you to do.
And nothing left to think about.
And,
As you slowly drift,
You will hear soothing words of self-love and kindness whispering through your mind.
These words will repeat and gradually fade out like the gentle tides.
You can allow these words to wrap around you and envelop you in a blanket of healing.
You are safe to let go now.
You are allowed to take care of yourself.
You deserve peace and rest,
And you deserve comfort.
You are enough,
Exactly as you are.
You are letting go of self-doubt and unnecessary criticism.
Love and kindness begins with you.
You forgive yourself.
And you accept yourself.
You are opening your heart to possibilities and opportunities.
You are sending love through your entire body.
And out into the universe.
You are a beacon of hope and positivity.
You are worthy of love and kindness.
Especially from yourself.
You are surrounded by warmth and comfort.
You are capable of healing.
You are giving love to your body.
Your mind.
And your soul.
You are right where you need to be.
And you are moving in a positive direction.
You are embracing yourself exactly how you are.
You are open to learning and growing.
You are balanced and at peace.
You are brave and strong.
You are confident.
And courageous.
You are bold.
And beautiful.
You are resilient and powerful.
You are loved.
And you are enough.
You are safe to let go now.
You are allowed to take care of yourself.
You deserve peace and rest,
And you deserve comfort.
You are enough,
Exactly as you are.
You are letting go of self-doubt and unnecessary criticism.
Love and kindness begins with you.
You forgive yourself and you accept yourself.
You are opening your heart to possibilities and opportunities.
You are sending love through your entire body.
And out into the universe.
You are a beacon of hope and positivity.
You are worthy of love and kindness,
Especially from yourself.
You are surrounded by warmth and comfort.
You are capable of healing.
You are giving love to your body.
Your mind.
And your soul.
You are right where you need to be.
And you are moving in a positive direction.
You are embracing yourself exactly how you are.
You are open to learning and growing.
You are balanced and at peace.
You are brave and strong.
You are confident and courageous.
You are bold.
And beautiful.
You are resilient and powerful.
You are loved.
And you are enough.
Very slowly now you can begin to imagine that you are lying on your back drifting effortlessly on a long,
Winding river that keeps you afloat with complete ease.
It's almost like being on top of a water bed.
You feel the river's support underneath you and your body gently undulates,
Swaying back and forth creating a soothing,
Rocking sensation.
This sensation allows you to release just that bit more.
It allows your muscles to soften and for any tension to melt away.
Gradually,
You feel your whole body giving way to a deep relaxation.
And you are letting go of everything.
The day is done now.
Everything that has happened is already in the past.
And the future is beyond our reach.
The only thing that matters is this moment,
Just you and this magical river,
Guiding you on a peaceful journey into rest and recovery.
On each side of you are thick,
Dense trees,
Shimmering with a silver mist that seems to arc over the river.
Creating a protective dome around you.
Above,
A multitude of stars illuminate the moonless night,
And each one twinkles in its own rhythm.
And it's as if these stars are humming their very own sleepy symphony.
One that ripples throughout your body and echoes gently through your mind.
Clearing it of any remaining thoughts.
As these thoughts leave you,
You can see them falling down into the water before slowly drifting away from you.
They weave down the river.
Eventually fading completely.
Lost to the night.
While these thoughts might be important,
They are not useful to us in this moment.
And truthfully,
Anything worth remembering will always find a way back to us at the right time.
Just then,
You see one or two orbs of light emerging from the waters of the river.
And drifting up into the air.
More and more gradually appear and create a soothing spectrum of colorful orbs bobbing up and down.
Pulsing gently in various colors and shades.
Purples.
Pinks and blues.
Greens,
Yellows and reds.
Each color becomes more prominent for a moment before giving way to the next.
And everything seems to move in a perfect rhythm.
A perfect harmony.
Nothing is out of place.
All is as it should be.
And you are in the middle of this beautiful,
Breathtaking display.
The gentle rocking sensation from the river still comforts you.
And the soothing starlight symphony still hums through your body and your mind.
Bit by bit you are entering a state of total tranquility and peace.
In the next moment.
As if by magic.
You watch the shimmering moon fading into view.
As it slowly reveals itself.
The moon brings with it peace,
Stability and comfort.
You feel protected here.
Guarded on your journey.
And you know that as you drift into a land of slumber,
Your dreams will be kept pure and beautiful.
Your body will be healed.
And your soul will be soothed.
You feel the magic of the moon slowly pulsing through you,
Softening your forehead and your brow letting your eyes be heavy.
Loosening your cheeks.
And your jaw.
Softening your lips and your tongue.
It moves down your chin.
And releases the muscles in your neck and throat.
You feel your shoulders soften your biceps and your triceps.
Your elbows are loose.
Your forearms are heavy.
Your hands are tingling.
Your chest is open and free.
Each breath is pure and healing.
Your belly is relaxed.
Your hips and buttocks are heavy.
Your thighs tingle with comfort.
Your knees are loose.
Your shins and calves are softening.
Your ankles are free.
And your feet are heavy.
The silver spotlight of the moon relaxes your entire body.
You know that you are fully supported by this river.
And so you give yourself permission to let go completely.
To be at one with the moon.
To allow your body to soften.
And to surrender everything.
And very slowly,
Now,
You start to drift through a tunnel of different colours.
Almost as if you are floating through the aurora borealis itself.
And as you drift,
You notice that gradually,
The world around you begins to slowly change Bye,
Bitch.
Transforms into one of your favorite places.
The most comforting place you can think of at this moment.
As this river continues to guide you,
You might be floating through your hometown,
Your favorite holiday destination.
Or even a fantasy world.
There are no limits here.
This is your time.
And this is your dream.
You might be floating in one spot or drifting very slowly through different places.
Just allow your subconscious to take you wherever it would like to go.
And trust that wherever this river leads you,
There will always be comfort and peace.
And you will be guided now into a deep relaxation from the count of ten.
As the numbers pass you by,
Just give yourself permission to go even further into this place of yours.
Let it soothe you into sleep.
And let it guide your dreams.
10.
You are safe here.
And you are protected.
Nine.
The details of your world grow just that bit more vivid.
And with these details you are greeted by a new comfort.
Seven.
Your body is in a state of pure peace.
Guided by this enchanted river.
Six.
You feel your mind emptying of all thoughts.
Your body relaxing.
Five.
The only thing that matters is this moment.
And all of the beauty around you.
Fool.
You are letting go of everything.
And trusting this world of yours.
Three.
You are healing.
And you are taking care of yourself.
Too.
You are completely surrounded by peace.
Won.
You are drifting deeper,
Deeper and deeper.
Zero.
You are ready now.
You are safe here.
You are protected.
And you can surrender to the magic of sleep.
And to the magic of your dreams.
Gradually now,
The world around you begins to transform as you are greeted by a swirling palette of color and a gentle warmth on your skin.
Your eyes adjust to see a collection of old trees,
Backed by the glorious setting sun that divides the sky into strips of purple,
Orange,
Blue,
And red.
Their roots go deep into the earth.
And their thick,
Jagged branches sway in the soft breeze.
A whole concoction of different scents is drifting around you as you spy bushes of fresh strawberries.
Pockets of lemon trees and a small herb garden to your left.
There is mint.
Rosemary?
Basil and fresh tarragon.
Over to your right is a peculiar but beautiful sight.
A thin spindly tree completely enveloped in a coat of lavender from the base of the trunk to the very tips of the branches.
It hums in a purple and silver glow,
Radiating the most hypnotic smell.
Across the tall,
Emerald grass of the garden,
As far as you can see,
Are collections of flowers that pepper the green with a kaleidoscope of color.
Their stems sway in the wind and almost seem to bow to you,
As if welcoming you to this hidden paradise.
You see the petals of peonies in pastel pink.
White and red,
Rippling in the most wonderful pattern,
Which creates different shades of the three colors as the sunlight and shadows dance across the flowers.
There are pockets of dark blue hyacinths blooming in slow motion.
Atop the thick stalks,
Their star-shaped petals are densely packed together,
Creating the illusion of nature's very own candy floss.
Their smell is similar to that of lavender.
Only a little less herby and a little more sweet.
Below you,
Bright yellow daffodils line the grassy path that weaves through the garden.
As if showing you the way and guiding your adventure tonight.
As you slowly wander down the daffodil path,
Your bare feet enveloped by the soft,
Thick grass,
You spot some of the animals of the garden.
Many birds are floating from tree to tree and swooping down to the ground effortlessly in search of a little supper.
There are families of squirrels grouped together in the trees.
Some are enjoying a feast of acorns,
And others are already settling in for an early night.
One or two rabbits hop across your path.
And you see collections of butterflies fluttering throughout the garden.
Their colorful wings dancing under the glistening sunset.
As you weave through a small thicket of trees,
You arrive at a large stream rolling in a sapphire blue and carving its way through this eternal paradise.
In front of you is an old wooden bridge that has been formed by two trees on opposite sides.
You can see their thick,
Winding roots breaking through the garden floor and twisting up over the river.
The roots meet in the middle and create a beautiful oaken centerpiece on the bridge,
Lined with tiny white flowers of jasmine.
You step carefully onto the bridge and begin your journey across.
Instantly,
You can feel its strength.
And it's as if you are being supported by the Earth itself.
Lifting you up over the river with a powerful yet enigmatic magic.
In the middle of the bridge,
You pause for a moment and gaze out over the flowing water Your eyes follow the winding route of the river that only seems to end on the distant horizon,
Where the setting sun appears to gobble it up.
You are greeted by a cool and refreshing mist kissing your cheeks,
And you take a slow,
Deep breath as you give yourself permission to release everything.
You surrender to the wonder of this world.
And the healing enchantments that are tingling throughout your body.
There is nothing left to do and nothing left to think about.
You realize just how lucky you are to have this private paradise all to yourself.
Where you are free to return whenever you need to.
As you reach the other side of the bridge,
You kneel down on the emerald bank of the river,
Cup the crystal clear water in your palm and take a sip.
The beautiful water of the garden clears your mind and refreshes your soul.
You continue now on your steady journey through the soft grass lined with daffodils,
And it feels as though your feet are wrapped in tiny clouds as your footsteps become lighter.
As you round a corner,
You arrive at a small circular clearing where the grass is much shorter and dotted with daisies.
The little daisies surround an enormous oak tree that stands in the exact middle.
The thick trunk is chiseled and twisted and ascends high up into the sky,
Where a seemingly infinite collection of leaves creates a flickering canopy above you.
As the branches slowly ripple in the evening breeze,
The leaves change color in a perfect rhythm like clockwork.
First gold,
Then into a deep purple.
Followed by a radiant orange.
A soft turquoise blue.
And a shimmering emerald.
This cycle repeats again and again,
As if this ancient oak is keeping time.
Ensuring that all things in this garden remain in constant harmony.
You feel a new curiosity bubbling up inside you.
Before you know it,
You are placing a hand on the thick trunk of this mighty tree.
All around you now,
On the borders of this clearing,
The animals of the garden arrive.
They are drawn to you and to the magic of this land.
Suddenly,
The light shifts.
The wind changes,
And the garden around you begins another transformation as you enter a new world fueled by the deep enchantments of the old earth.
The branches and the trunk of the tree start to hum with a soft silver light.
And in the clearing,
You watch in amazement as a whole new garden begins to grow.
The images greet you like a slow time-lapse.
First,
The daisies disappear and the clearing transforms into a large patch of soil.
Before long,
You see tiny green shoots sprouting up from the ground.
Their little leaves unfurling under the gentle light of the tree.
The shoots wriggle up higher and higher until all at once the infinite buds begin to bloom.
Tulips greet you now,
Pulsing in all the colors of the rainbow.
They stand tall and proud,
Unmoved by the breeze,
And create the most wondrous display as little fireflies emerge from the flowers.
Over to your right,
You see a dainty wooden archway,
Lined with purple and pink lilac flowers.
Through the archway is a small circle of lavender,
And in the middle is a huge wooden bed created by this majestic tree.
With your hand firmly on the trunk,
There is a gentle warmth trickling down your arm and through your entire body,
Bringing you into the deepest relaxation.
The magic of the old oak courses through you,
Whispering secrets of the universe.
You feel completely protected and at peace in this garden.
Nothing can find you here,
And you are free now to let go.
You are free to become one with this wonderful world.
And just then you feel one of the huge soft branches wrap around your body,
Lifting you up ever so slightly.
This magical tree cradles you and its powerful enchantments are washing over you,
Cleansing your mind and healing your body and your soul.
You feel a new strength growing within you.
A resilience and a courage like no other.
With a slow,
Deep breath and an easy smile,
You realize that everything will be okay.
And as you enjoy these incredible sensations,
You give yourself over to this moment of magic and surrender to this peaceful paradise.
Above you,
The canopy of leaves starts to open up,
Revealing the hypnotic moon and the swirling galaxy of stars,
Sprinkling the black night with a radiant glitter and humming a soothing symphony of sleep.
You are lying back in the hands of this heavenly tree,
Allowing yourself to be completely weightless,
The smell of lavender grows stronger.
And bit by bit you let this powerful scent envelop you.
The old oak is slowly carrying you towards the huge bed.
And as it places you down on the mattress.
It's as if you have landed on the fluffiest cloud imaginable.
The galaxy of glitter watches over you,
And the mighty tree continues to glow as the centerpiece of this healing garden.
It will be your guardian tonight,
Warding off any unwanted thoughts and keeping you safe and comfortable.
In the next moment,
The oak bed begins to sway ever so slightly,
And you feel yourself sinking even deeper now as you are gently rocked to sleep.
The animals of the garden will remain with you tonight,
But they too are surrendering to the tantalizing lull of slumber.
Your eyelids grow heavy as the hypnotic smell of lavender floats around your bed,
And the starlight symphony soothes your tired mind.
You are safe here,
Wrapped up in the healing magic of the garden.
A wonderful warmth softens your body and fills your heart.
Your mind is completely empty,
Free from any and all thoughts.
You will sleep in total serenity here,
And tomorrow you will wake up refreshed,
Renewed and ready for a brand new day.
The moon will guide your dreams tonight,
And this perfect garden will protect you.
This is your sanctuary of sleep,
Your private paradise,
And you are free to return whenever you need to.
It is time for you to rest.
It is time for you to rest.
It is time for you to rest.
And gradually,
You can begin to imagine that you are lying on a big,
Soft,
Fluffy cloud,
And the golden red glow of sunset illuminates the sky around you.
The cloud supports you completely.
It is thick and comforting and slightly warm from the sun's embrace.
You know that you are completely safe and protected.
And nothing will find you here.
Allow yourself to really feel the clouds support,
Lifting your legs,
Your torso,
Your arms.
You're next.
And your head.
This support makes your whole body become completely weightless.
And with this weightlessness,
You feel any tension dissolving.
And any thoughts about yesterday today or tomorrow.
Are gradually melting away.
Here,
In this moment,
You are floating in total peace.
You are high above the earth.
And far away from the noise and the hustle and bustle.
You are nestled.
In the softness of this enchanted cloud.
And it cradles you effortlessly.
Surrounding you completely is the vast evening sky.
Glowing with the golden rays of sunset.
Patches of the sky are painted in different hues.
Soft pink.
Lilac.
Deep Sapphire.
And rich orange.
It is like a magical pot of paint swirling together in slow motion.
And as you watch the colors blend,
You feel your mind slowing down too.
The air around you is cool and refreshing and carries with it the faint smell of morning mist.
As this smell greets you,
It evokes a wonderful image in your mind.
You picture a perfect sunrise emerging over a far-green country,
Where the blades of grass are kissed with morning dew.
The leaves on the trees are turning from emerald to gold.
And the first birds are waking up,
Calling out across the vast landscape.
It is a peaceful image.
And right now,
You feel that same peace filling your body and your mind.
All is calm.
All is quiet.
All is well.
As you continue to float you feel the golden light of sunset.
Warming your entire body.
It pulses in a slow,
Steady rhythm,
And with each pulse,
You feel this new warmth rippling through you.
It starts in your stomach.
And spreads out down your arms and hands.
Into your legs and your feet.
.
.
Up into your chest.
Your shoulders.
Your neck.
And finally your head.
And with this warmth.
Comes a heaviness.
And of freedom.
You feel yourself sinking ever so slightly into the comforting embrace as you give yourself permission to release just that bit more.
As you drift,
You sense that the quiet hush of night is slowly approaching.
And with it.
You feel yourself becoming more sleepy.
The sky deepens in color.
As more blues and purples appear.
Becoming richer and darker.
But still backed by the soft glow of sunset.
Your cloud carries you with total ease and it will never fail you.
It knows exactly what you need.
You can almost hear the cloud whispering to you.
Reassuring you.
Here you are safe.
You are protected by my magic.
And the magic of this sunset.
Tonight you have permission to completely let go.
You have permission to be heavy,
To be drowsy,
And to be very sleepy.
All through the night,
I will be here,
Looking after you and guarding your slumber.
Tonight,
Your sleep will be deep,
Healing and unbroken,
And your dreams will be beautiful,
Right now,
There is nothing left to do.
Nothing left to think about.
It is just you and your cloud floating,
Drifting in peace,
Completely free.
And soon,
Your cloud will speak to you once more in a slow,
Steady countdown from twenty.
As the count descends,
Your body will relax more and more.
Your breath will slow down.
Your mind will quieten and you will become one with this cloud floating under the now starry sky.
With the faint glow of sunset still on the horizon.
As you drift into an effortless sleep.
20.
The cloud cradles your feet very gently.
And you feel your toes relaxing.
And any tension is melting away.
19.
Your ankles.
Your calves.
And your knees are being embraced by the clouds.
And all are heavy and soft.
18.
The last light of sunset passes over your legs.
Warming your thighs and your hamstrings.
Soothing the muscles.
17.
Your hips soften.
Your lower back releases.
Sixteen,
The cloud lifts ever so slightly,
Taking you higher and higher.
And slowly the stars become more vivid.
Like little pockets of glitter peppered through the endless sky.
Humming with a hypnotic melody.
Your chest is open and your stomach is relaxed.
You do not need to hold in now.
Your breath is as calm as a quiet ocean shore,
Slow and deep.
14.
You feel your shoulders release and your neck soften 13.
All the muscles in your arms are warm and relaxed.
Your biceps and triceps.
Your elbows.
Forearms.
Rests.
And your hands.
12.
Your fingers tingle,
Kissed by the cool evening breeze.
Eleven.
You are travelling in slow motion through colourful patches of the night sky,
Floating underneath soft greens,
Fiery oranges,
Deep purples and midnight blues.
You feel your jaw unclench and relax.
Your tongue is soft in your mouth.
Nine.
Your cheeks are releasing.
Your eyes are heavy.
8.
Your brow is relaxing and any tension is melting away into the clouds.
Seven.
You are floating under the velvet sky.
And it feels like a world of dreams.
So calm.
So enchanted.
6.
The silver orb of the moon has slowly appeared in the sky.
And watches over you now.
5 … your entire body is still.
And you are completely at peace.
4.
The time for work is over the time for worry is over.
The time for rest is here.
3.
The clouds around you shimmer with silvery stardust.
And with each slow breath.
.
.
You are sinking.
Deeper.
And deeper.
Too.
This world is yours.
Here you are safe.
By the clouds.
And cradled with peace.
One,
You are so very close,
Very close to a night of deep,
Nourishing rest.
Zero.
Let the cloud carry you under the stars,
Embracing you with magic all through the night.
It is safe to fall asleep.
And it is safe.
To dream.
Gradually,
Now,
The world around you starts to change and you see a bed of soft purple grass,
Tall trees shrouded with blue and purple leaves,
And a faint magical hum fills the air.
You are standing in an endless woodland,
With ancient trees on all sides of you,
As far as you can see.
The thick,
Robust trunks sway with the forest breeze,
And they glow with a silver hue.
Their leaves sparkle with delight as tiny beams of moonlight break through the dense canopy above.
There is a little stream to your right.
Flowing with sapphire water that is dotted with specks of stardust.
There is something so beautiful,
So enticing about this stream.
And you decide to follow its winding journey through the woodland.
As you walk,
You cross paths with many fireflies flitting through the trees and gliding over the fast-flowing water.
They dance around you like fallen stars sent down to greet you.
A wonderfully hypnotic melody fills the forest air,
Cocooning this land with safe and peaceful magic.
The long purple grass is soft under your feet.
Giving the sensation of walking on clouds and allowing you to feel completely weightless tonight.
This forest carries with it the promise of comfort,
Of good health,
And of rest.
As you follow the stream round to the right,
You arrive at a collection of bushes,
Beyond which the sound of lapping water becomes even more prominent.
You are filled with a new curiosity.
And without another hesitation,
You shuffle through the bushes.
Their leaves tickle your arms and cheeks,
But they are also soft to the touch.
As you come through the other side,
You are met by a breathtaking sight.
A shimmering lake of silver and sapphire.
Into which a crystal clear waterfall cascades.
The fireflies dance above the lake.
Creating an enchanting display as they welcome you to their abode.
As the fireflies weave across the swirling water and the glowing orb of the moon reflects on its surface,
It creates the effect of the night sky.
Which,
Combined with the real night sky above,
Makes it feel as if you are inside your very own starlight sanctuary.
Bathing in the healing light of the moon.
And surrounded by the infinite cosmos.
Lining the lake are a series of wildflowers,
Blooming in deep blues,
Oranges and reds.
There are flowers of emerald.
Fuchsia and bright yellow.
You embrace the stillness here and the quiet comfort of this majestic world.
Here you are most welcome.
And here,
You are safe.
As you move closer to the lake,
You feel a subtle warmth radiating from the water.
Instantly,
It is like a soft,
Soothing embrace.
Your body is filled with a wonderful energy and you realize that these waters have the power to heal and renew.
The scent of the wildflowers drifts through the air,
And the aroma causes your eyes to feel heavy as each blink begins to slow down.
And then,
With a slow,
Deep breath,
You dip your foot into the water and feel a velvety warmth wrapping around it.
Your toes begin to tingle.
Your ankle becomes loose.
And a smile creeps across your face.
Bye-bye,
Bitch.
You step into the water.
Going just that bit deeper with each passing breath.
Above you,
The moon shimmers down.
Your ever-present guardian tonight.
As the water rises up your body you feel every single muscle,
Joint and tendon completely soften.
And you are met by the most delicate relaxation.
Any tightness,
Any tension and any built up stress is dissolving and your entire body is letting go.
You breathe slow and deep,
Embracing all of these incredible feelings that are trickling over you.
And very slowly you lean back in the water.
And this enchanted lake supports you with total ease.
Before you know it.
You are lying on your back.
Floating in these warm,
Silky waters and gazing up at the glistening night sky.
You glide along the lake.
Effortlessly.
You feel yourself letting go.
And you give permission now to surrender to this magic.
And to trust this enchanted world that you find yourself in.
You can be weightless.
You can be free.
The water cradles you now,
And there is nothing left to do but to simply let go.
As you float,
You feel a new softness enveloping you as every single muscle relaxes.
The warm waters caress your scalp and your forehead.
You feel all of these muscles release and your brow becomes soft and warm.
One by one any remaining thoughts or worries are washed away,
Dissolved by the lake of tranquility.
You feel your eyelids growing heavy and it is becoming just that bit more difficult to keep them open.
Why not give in now?
Let them close.
They have had a long day,
Too,
And your eyes deserve this time to rest.
Let them close.
The water washes over your cheeks and your jaw.
You feel these areas release completely as you give a slow,
Satisfied sigh.
The gentle warmth envelops your neck and your shoulders.
You feel each and every muscle soften.
And all the weight that you have been carrying suddenly lifts away.
Your shoulders melt into the water and tension is now a thing of the past You feel a soft,
Warm vibration trickling down both of your arms,
Allowing everything to completely release.
Your biceps.
Elbows.
Your forearms.
Your wrists and your fingers As the healing waters wash over your body,
There is a new openness in your chest.
With each breath in it expands freely.
And as you breathe out,
You are blowing away any negativity from the day or the week.
You can let all of it go.
Your stomach softens now,
And your breath is moving slow and deep.
There is no need to hold on tonight.
Your heart is filled with tranquility and comfort and a soothing smile greets you as you fully immerse yourself in this perfect paradise of peace.
The muscles in your back are completely softening,
As if the lapping waters of the lake are unravelling any knots and they melt like a soft butter.
The water flows down your spine and each vertebrae releases one by one.
It's as if this lake is realigning your body.
Realigning your mind.
And realigning your soul.
In this moment,
You are in perfect harmony.
There is a wonderful tingle filling your hips,
Your pelvis and your buttocks.
All of these areas work hard for us every day and now they are loosening.
They are relaxing.
And they are healing.
This gentle heat wraps around both of your legs now,
Starting with your thighs.
Moving through your knees your calves.
Your ankles.
Your feet.
And all the way down to your toes Your legs pulse with magic as the energy of the lake flows through every single cell,
Healing you.
Rejuvenating you.
And relaxing you.
You are weightless and free.
You are supported by the enchantments of this lake.
And you are at one with this wonderful world.
You feel your body healing.
You feel your mind emptying and you feel your heart smiling again.
The stars above pulse with every breath you take.
As if you are the conductor of your own sleep tonight.
In the next moment,
A faint silver mist rises up from the lake.
And dissipates into the night sky.
The mist symbolizes any remaining thoughts you may have,
Any worries or any tension that you are still holding on to.
You allow yourself to release all of this now and you tell the lake that you are ready.
The swirling mist surrounds you and all thoughts become clouded.
And suddenly,
There is a powerful silver flash from the moon.
And the mist has disappeared.
There is not a single thought in your mind They have been banished by the moon.
As you float in the lake of tranquility,
Guarded by the moon and the stars,
And surrounded by the stunning displays of the fireflies,
You know that you are completely safe.
And that nothing can find you here.
You allow yourself to be rocked very gently by the water.
To be enveloped in its blanket of healing magic.
You are at one with the lake of tranquility.
And you are guarded by the moon.
The stars.
And this hypnotic sanctuary.
It is safe for you to rest here,
And it is safe for you to sleep tonight.
This wonderful place is yours.
It is yours to use whenever you need to.
Throughout your sleep,
These waters will heal your body,
Your mind and your soul.
And when you wake in the morning you will be rested.
And filled with a new energy.
Ready for the day ahead.
You float in complete serenity now.
And be.
Bye,
Bitch.
You go deeper.
Deeper.
And deeper.
You drift gently and you give yourself final permission to let go The soothing starlight melody seems to whisper to you,
Reassuring you that you are ready to relax.
You are ready to sleep.
And you are ready to dream.
Gradually,
You can begin to imagine that you are inside a huge protective dome that is completely clear.
Through the glass,
You start to see one or two stars slowly pulsing to life.
And as your eyes adjust.
You think that you can see the full curvature of the earth.
You trace this long,
Sweeping horizon.
And notice the shimmering silver dust in the atmosphere.
As you lie here,
Relaxed and heavy.
You give yourself full permission to let go tonight.
And to trust the stars.
The moon.
And the entire galaxy.
You repeat the words.
I am safe here.
I am safe here.
I am safe here.
And then,
Very slowly,
You feel all the weight start to leave your body as this huge dome begins to lift.
And you feel yourself rising up ever so slightly.
The moon shines bright tonight.
And below,
You can see the faint silhouette of trees.
Fields and houses as you drift higher and higher.
Gravity loses all control over you and there is no need for any effort now.
You let the soft,
Soothing hum of the starlight symphony wrap around you like a warm blanket.
Comforting you tonight.
And guiding your journey through the stars.
And now.
Your eyes have adjusted almost entirely.
And above you is an infinite sea of stars,
All pulsing in slightly different rhythms and creating a wonderful mosaic in the sky.
Gradually the trees fade from view.
The rooftops disappear one by one.
And the Earth below becomes a swirling collage of deep blue.
Purple.
Silver and dark emeralds.
Just then,
You start to drift through the thin wisps of cloud,
And they seem to wrap around your dome like a thin veil of silk.
Inside the dome,
There is a wonderful warmth.
That pulses with your breath.
And as you break through the last layer of cloud,
You emerge into the night sky.
And you are now floating in the middle of this starlight kingdom surrounded by many constellations.
A wave of peace washes over you.
A sense of deep calm.
And the understanding that you are protected appears.
And that you are so safe.
Gradually,
Your dome begins to drift through the starlight sanctuary in slow motion.
And one by one you are greeted by different constellations.
The First Constellation Orion,
The mighty hunter,
Brings the gift of courage.
As you draw near,
His light swells in a soft purple.
And you feel his message passing through your entire body.
Courage is not living without fear,
But it is the willingness to face the unknown and to trust your heart.
You allow this message to wash over you you know there is bravery inside of you.
Even and especially when you feel most unsure.
You begin to understand that courage comes in small steps.
And when you are walking an unfamiliar path.
That is when you must trust yourself the most.
You breathe in this message,
Slow and deep,
And you sit with Orion for a moment as the velvet sky envelops you.
You give yourself permission to feel courageous.
And to trust the bravery within you.
And,
Gradually,
Your dome drifts past Orion and towards a huge starlight eagle.
The constellation of Aquila is soaring above you with a soft golden glow.
And as they pass overhead,
A new message greets you now.
There is so much out there to discover,
To learn,
And to explore.
Each day brings a new adventure.
Embrace them all.
You sit with this message and allow it to pass through you.
You know it is safe to leave the nest more often and to explore in big and small ways.
You can explore the world around you.
People you meet.
And of course,
Yourself.
Adventure and experience teaches us so much.
And out there is a whole world of discovery.
Before you know it,
You have moved past the quila.
And in front of you now is lyra a small harp pulsing in a soft green.
The starlight strings seem to pluck in slow motion.
And you wonder if it is Lyra all along who has created this soothing symphony that swells around you.
Lyra teaches you the beauty and the wonder that can be found in stillness.
It is within the sacred space between the notes,
The quiet between our racing thoughts,
Where inspiration can find us.
Enjoy the music.
But trust in the silence.
For it is there that you will find what you seek.
You breathe in this message slow and deep,
Allowing yourself to embrace this moment of You vow to give yourself moments of peace and quiet.
To let your mind wander through silence.
To find your inspiration and your truth.
You feel a new tranquility coursing through your body and you give yourself permission to just be in this moment.
Very slowly now you see a new constellation emerging.
Canis Major,
The pulsing red dog.
Man's best friend.
And tonight,
It is a symbol of love.
Companionship.
Love is like a pendulum.
It ebbs and flows.
It comes and goes,
But it never stops.
So long as you always have love to give,
Then love will always find its way back into your heart.
Once again you allow yourself to sit with this message to let it flow through you.
And,
Gradually,
You can let your thoughts drift to all the things you love.
People,
Places,
And things.
Music,
Stories,
And animals.
Love comes to us in many forms,
And you give yourself permission to embrace them all.
And finally,
You drift deeper and deeper into the cosmos.
Until you reach the final constellation.
Cygnus,
The gracious blue swan who teaches the power of surrender.
You float alongside Cygnus as he glides over the cosmic dust.
He does not resist.
He does not fight the currents.
He rides them with ease.
And he fills your heart with a new message.
You can let all of it go.
You do not need to hold on to everything.
You do not need the cling so tightly.
Not every problem is yours to solve.
With a slow inhale.
And a long out-breath.
You release everything.
All of those things that you have carried for so long are fading away.
You are safe without them.
The worries,
The pressure and the burdens are dropping one by one,
And you are light and free.
You are gliding effortlessly.
And letting go of any holding on.
And,
Of course,
The most wonderful surrender of all is surrendering into sleep.
You can trust the stars.
The universe and these constellations to watch over you tonight.
You can allow your body to relax.
Your mind to empty.
And your soul to be soothed.
Gradually,
You are enveloped by this starlight kingdom,
And it surrounds your dome in a shimmering pattern of gold and silver orbs.
Creating a beautiful mosaic of dreams.
Bit by bit,
You feel yourself softening more and more.
You are filled with all the wisdom of the constellations.
The comfort and warmth of your protective dome and the heaviness of this soothing symphony.
All of this creates the perfect concoction of sleep.
You are being held by the Universe.
And you are completely safe here.
There is nothing left to do and nothing left to think.
You give yourself final permission to let go,
And you trust that your dome will guide your adventure tonight.
And these wonderful stars will guard your dreams.
As you go deeper now just begin to imagine that you are lying down in one of your favorite places.
It might be a fantasy world a holiday destination.
An old home.
Or anywhere at all.
Wherever makes you feel completely at ease and safe.
Remember that this night is for you and there is no right or wrong here.
Allow all the little details of this place to fill your mind,
Bringing with it a sense of comfort,
Peace and joy.
And as you begin to hear these positive affirmations allow them to envelop you.
Like a healing blanket.
Or a magic spell.
These powerful words will ward off any remaining worries or tension tonight.
This perfect place of yours will keep you safe and protected,
Like your very own sanctuary,
Relaxing your body and your mind.
And filling your dreams with beautiful enchantments.
You are giving yourself permission to let go now.
You are allowing yourself to rest tonight.
You are releasing any lingering thoughts.
You are tuning in to your body.
You are open and receptive.
You are allowing yourself to heal.
You are resilient.
You are strong and you are capable.
You are grateful for your body.
Your mind.
And your soul.
You are letting go of that which no longer serves your physical and emotional health.
You are blessing your body with good food.
Movement.
And rest.
You are becoming more connected to your body and its needs.
You are improving every single day.
You are nourishing your body.
You are letting go of negativity and stress.
You are becoming a healthier person and making healthier choices.
You are being restored by every single cell in your body.
You are empowered to make decisions that benefit and uplift your health.
You are full of life,
Of wonder,
And of hope.
You are safe in your body.
Quiet in your mind.
And that peace in your soul.
You are creating space for joy.
Laughter and good relationships.
You are grounded in yourself.
And confident in who you are.
You are surrounded by comfort.
And tranquility.
You are stable and balanced.
You are welcoming peace and rejecting unnecessary stress.
You are trusting the flow of life,
Knowing that you will arrive precisely where you need to.
You are inhaling calm and exhaling stress.
You are taking care of yourself.
You are tuning out the noise and the clutter.
You are prioritizing your mental tranquility without guilt.
You are streamlining your life.
You are allowing your mind to rest and reset.
You are embracing quiet and stillness.
You are calm,
Even when others around you are not.
You are embracing rest and rejuvenation.
You are embracing good health.
You are in a state of constant growth and healing.
You are safe to release old pain and to invite peace and forgiveness into your life.
You are allowing yourself to let go of the past.
You are allowing yourself to embrace the future.
You are building a resilient mind.
A strong body.
And a kind soul.
You are being restored and rejuvenated with each passing breath.
You are a beacon of hope to others.
You are comfortable in this state of rest and recovery.
Are blessing your body with good sleep.
You are reconnecting to your body.
Embracing its deep wisdom.
And trusting your instincts.
You are worthy of a healthy lifestyle.
You are kind to yourself in times of difficulty.
You are healing in your own time and at your own pace.
You are not competing with anybody.
You are giving yourself permission to slow down and rest deeply.
You are gently returning back to you.
Embracing every little part of who you are.
You are an example to others of resilience and healing.
You are worthy of so much.
You are allowing old wounds to fade away.
And you are letting the light shine through.
You are reclaiming your life.
You are accepting all of your wonderful quirks.
You are worthy of love.
You are deserving of kindness,
Most especially from yourself.
You are building self-love every day.
You are open to friendships,
Old and new.
You are allowed to take up space.
You are allowed to use your voice.
You are allowed to be happy.
You are becoming your own best friend.
You are changing how you speak to yourself.
Choosing words of kindness above all else.
You are wonderfully human.
You are always learning and evolving.
You are allowing yourself to smile.
You are choosing kindness and love.
You are embracing imperfection.
You are releasing pressure that you put on yourself.
You are unlocking any chains that hold you back.
You are rewriting your story with self-compassion.
You are your own safe space.
You are enough.
You have always been enough.
You are giving yourself permission to let go now.
You are allowing yourself to rest tonight.
You are releasing any lingering thoughts.
You are tuning in to your body.
You are open and receptive.
You are allowing yourself to heal.
You are resilient.
You are strong and you are capable.
You are grateful for your body.
Your mind and your soul.
You are letting go of that which no longer serves your physical and emotional health.
You are blessing your body with good food.
Movement.
And rest.
You are becoming more connected to your body and its needs.
You are improving every single day.
You are nourishing your body.
You are letting go of negativity and stress.
You are becoming a healthier person and making healthier choices.
You are being restored by every single cell in your body.
You are empowered to make decisions that benefit and uplift your health.
You are full of life,
Of wonder,
And of hope.
You are safe in your body.
Quiet in your mind.
And that peace in your soul.
You are creating space for joy.
Laughter and good relationships.
You are grounded in yourself.
And confident in who you are.
You are surrounded by comfort.
And tranquility.
You are stable and balanced.
You are welcoming peace and rejecting unnecessary stress.
You are trusting the flow of life,
Knowing that you will arrive precisely where you need to.
You are inhaling calm and exhaling stress.
You are taking care of yourself.
You are tuning out the noise and the clutter.
You are prioritizing your mental tranquility without guilt.
You are streamlining your life.
You are allowing your mind to rest and reset.
You are embracing quiet and stillness.
You are calm,
Even when others around you are not.
You are embracing rest and rejuvenation.
Are embracing good health.
You are in a state of constant growth and healing.
You are safe to release old pain and to invite peace and forgiveness into your life.
You are allowing yourself to let go of the past.
You are allowing yourself to embrace the future.
You are building a resilient mind.
A strong body.
And a kind soul.
You are being restored and rejuvenated with each passing breath.
You are a beacon of hope to others.
You are comfortable in this state of rest and recovery.
You are blessing your body with good sleep.
You are reconnecting to your body.
Embracing its deep wisdom and trusting your instincts.
You are worthy of a healthy lifestyle.
You are kind to yourself in times of difficulty.
You are healing in your own time and at your own pace.
You are not competing with anybody.
You are giving yourself permission to slow down and rest deeply.
You are gently returning back to you,
Embracing every little part of who you are.
You are an example to others of resilience and healing.
You are worthy of so much.
You are allowing old wounds to fade away.
And you are letting the light shine through.
You are reclaiming your life.
You are accepting all of your wonderful quirks.
You are worthy of love.
You are deserving of kindness.
Most especially from yourself.
You are building self-love every day.
You are open to friendships,
Old and new.
You are allowed to take up space.
You are allowed to use your voice.
You are allowed to be happy.
You are becoming your own best friend.
You are changing how you speak to yourself.
Choosing words of kindness above all else.
You are wonderfully human.
You are always learning and evolving.
You are allowing yourself to smile.
You are choosing kindness and love.
Are embracing imperfection.
You are releasing pressure that you put on yourself.
You are unlocking any chains that hold you back.
You are rewriting your story with self-compassion.
You are your own safe space.
You are enough.
You have always been enough.
You are giving yourself permission to let go now.
You are allowing yourself to rest tonight.
You are releasing any lingering thoughts.
You are tuning in to your body.
You are open and receptive.
Are allowing yourself to heal.
You are resilient.
You are strong and you are capable.
You are grateful for your body.
Your mind.
And your soul.
You are letting go of that which no longer serves your physical and emotional health.
You are blessing your body with good food.
Movement.
And rest.
You are becoming more connected to your body and its needs.
You are improving every single day.
You are nourishing your body.
You are letting go of negativity and stress.
You are becoming a healthier person and making healthier choices.
You are being restored by every single cell in your body.
You are empowered to make decisions that benefit and uplift your health.
You are full of life,
Of wonder,
And of hope.
You are safe in your body.
Quiet in your mind.
And that peace in your soul.
You are creating space for joy.
Laughter and good relationships.
You are grounded in yourself.
And confident in who you are.
You are surrounded by comfort.
And tranquility.
You are stable and balanced.
You are welcoming peace and rejecting unnecessary stress.
You are trusting the flow of life,
Knowing that you will arrive precisely where you need to.
You are inhaling calm and exhaling stress.
You are taking care of yourself.
You are tuning out the noise and the clutter.
You are prioritizing your mental tranquility without guilt.
You are streamlining your life.
You are allowing your mind to rest and reset.
You are embracing quiet and stillness.
You are calm,
Even when others around you are not.
You are embracing rest and rejuvenation.
Are embracing good health.
You are in a state of constant growth and healing.
You are safe to release old pain and to invite peace and forgiveness into your life.
You are allowing yourself to let go of the past.
You are allowing yourself to embrace the future.
You are building a resilient mind.
A strong body.
And a kind soul.
You are being restored and rejuvenated with each passing breath.
You are a beacon of hope to others.
You are comfortable in this state of rest and recovery.
Are blessing your body with good sleep.
You are reconnecting to your body.
Embracing its deep wisdom and trusting your instincts.
You are worthy of a healthy lifestyle.
You are kind to yourself in times of difficulty you are healing in your own time and at your own pace.
You are not competing with anybody.
You are giving yourself permission to slow down and rest deeply.
You are gently returning back to you.
Embracing every little part of who you are.
You are an example to others of resilience and healing.
You are worthy of so much.
You are allowing old wounds to fade away.
You are letting the light shine through.
You are reclaiming your life.
You are accepting all of your wonderful quirks.
You are worthy of love.
You are deserving of kindness.
Most especially from yourself.
You are building self-love every day.
You are open to friendships,
Old and new.
You are allowed to take up space.
You are allowed to use your voice.
You are allowed to be happy.
You are becoming your own best friend.
You are changing how you speak to yourself.
Choosing words of kindness above all else.
You are wonderfully human.
You are always learning and evolving.
You are allowing yourself to smile.
You are choosing kindness and love.
You are embracing imperfection.
You are releasing pressure that you put on yourself.
You are unlocking any chains that hold you back.
You are rewriting your story with self-compassion.
You are your own safe space.
You are enough.
You have always been enough.
You are giving yourself permission to let go now.
You are allowing yourself to rest tonight.
You are releasing any lingering thoughts.
You are tuning in to your body.
You are open and receptive.
You are allowing yourself to heal.
You are resilient.
You are strong and you are capable.
You are grateful for your body.
Your mind.
And your soul.
You are letting go of that which no longer serves your physical and emotional health.
You are blessing your body with good food.
Movement.
And rest.
You are becoming more connected to your body and its needs.
You are improving every single day.
You are nourishing your body.
You are letting go of negativity and stress.
You are becoming a healthier person and making healthier choices.
You are being restored by every single cell in your body.
You are empowered to make decisions that benefit and uplift your health.
You are full of life,
Of wonder,
And of hope.
You are safe in your body.
Quiet in your mind.
And that peace in your soul.
You are creating space for joy.
Laughter and good relationships.
You are grounded in yourself.
And confident in who you are.
You are surrounded by comfort.
And tranquility.
You are stable and balanced.
You are welcoming peace and rejecting unnecessary stress.
You are trusting the flow of life.
Knowing that you will arrive precisely where you need to.
You are inhaling calm and exhaling stress.
You are taking care of yourself.
You are tuning out the noise and the clutter.
You are prioritizing your mental tranquility without guilt.
You are streamlining your life.
You are allowing your mind to rest and reset.
You are embracing quiet and stillness.
You are calm even when others around you are not.
You are embracing rest and rejuvenation.
Are embracing good health.
You are in a state of constant growth and healing.
You are safe to release old pain and to invite peace and forgiveness into your life.
You are allowing yourself to let go of the past.
You are allowing yourself to embrace the future.
You are building a resilient mind.
A strong body.
And a kind soul.
You are being restored and rejuvenated with each passing breath.
You are a beacon of hope to others.
You are comfortable in this state of rest and recovery.
Are blessing your body with good sleep.
You are reconnecting to your body.
Embracing its deep wisdom and trusting your instincts.
You are worthy of a healthy lifestyle.
You are kind to yourself in times of difficulty.
You are healing in your own time and at your own pace.
You are not competing with anybody.
You are giving yourself permission to slow down and rest deeply.
You are gently returning back to you,
Embracing every little part of who you are.
You are an example to others of resilience and healing.
You are worthy of so much.
You are allowing old wounds to fade away.
And you are letting the light shine through.
You are reclaiming your life.
You are accepting all of your wonderful quirks.
You are worthy of love.
You are deserving of kindness.
Most especially from yourself.
You are building self-love every day.
You are open to friendships,
Old and new.
You are allowed to take up space.
You are allowed to use your voice.
You are allowed to be happy.
You are becoming your own best friend.
You are changing how you speak to yourself,
Choosing words of kindness above all else.
You are wonderfully human.
You are always learning and evolving.
You are allowing yourself to smile.
You are choosing kindness and love.
You are embracing imperfection.
You are releasing pressure that you put on yourself.
You are unlocking any chains that hold you back.
You are rewriting your story with self-compassion.
You are your own safe space.
You are enough.
You have always been enough.
