During this talkdown,
You will enjoy the wonderful sound of rain on the window as you begin to completely relax your body and your mind.
You will enter your own world of tranquility,
Peace and comfort before you are ready to drift off to sleep.
Find yourself a comfortable position where you will not be disturbed and when you are ready,
Allow your eyes to close.
With this meditation,
Try not to focus on an end goal and let go of any expectations you may have about how you should feel or what should happen.
Allow yourself to simply enjoy the experience,
The sounds of the rain and the growing relaxation.
This is your time to relax and to be free.
Allow this time to be whatever it may be.
Right now,
Your mind is probably still very active and awake.
You might be worrying about many things or maybe you don't know why you are awake,
You just are.
Take a moment now to remind yourself that this is okay and that it's perfectly normal.
Imagine a friend or a loved one came to you and told you they couldn't sleep.
You wouldn't be annoyed or frustrated at them,
You'd understand and you'd help them in any way that you could.
I am asking you to treat yourself in this very same way,
As if you are a dear friend to yourself,
Because you are,
So try not to be too hard on yourself.
Thoughts come and go like the wind and sometimes they linger and cause a lot of panic,
Anxiety and stress.
Try to remember that these are only thoughts and with practice we can let them go as easily as they arrive.
As you continue with this meditation,
You will find that all these thoughts,
The good and the bad,
Will eventually fade into the background as you become more relaxed.
Your mind will become free and you will be ready for sleep.
If a thought does arise,
Then try to acknowledge and observe it,
As if you are watching the thought from outside of it.
And then as the rain continues to fall,
Imagine this thought is being washed away from your mind and out of sight.
Now allow your focus to come to your breath and notice the rising and falling sensation.
If it helps,
You can place a hand on your belly.
Try not to control your breath just now,
Just allow it to keep doing what it has been.
Let your mind ride the waves of your breathing as you drift into a deeper relaxation.
In a moment,
I will ask you to breathe in for a count of three,
Hold for four and release for six.
And I want you to imagine that you inhale pure and healthy air.
And when you breathe out,
You are releasing all the worries and tension from your mind and your body.
So breathe in and fill the belly for three,
Hold for four and breathe out for six.
So that's in for three,
Hold for four and let go to a count of six.
Continue this breathing in your own time.
Allow your breath to fall back to a natural rhythm and enjoy this new relaxation.
Shift your focus now to your feet.
Imagine all the muscles in your feet softening and any tension trickling away.
Moving to your ankles,
Feel them become loose and free as your feet become heavy.
Allow this feeling to move into your lower legs and imagine all the muscles in your calves are relaxing more and more.
You might begin to feel a tingle or a vibration in these areas or you might be starting to feel more calm and heavy.
There is no right or wrong here,
Only relaxation.
Drift into your knees now and allow the joints to become loose and free.
This sensation moves into your thighs as you feel them begin to soften and the tension melts away.
Feel a new heaviness enter your buttocks muscles and your stomach as you allow your entire lower body to sink into the bed.
You feel your chest become loose as all tightness and tension melts away.
You are letting go of all control.
This softness moves up your spine and flows across all of your back.
It rises into your shoulders as they become heavy and free.
You feel the back of your neck soften and release.
This warm feeling trickles down your arms,
Softening the muscles and the joints until it reaches your hands.
The hands and the fingers become soft as now your whole body is heavy and free.
Allow this softness to move across the face.
Your lips relax and part slightly.
Your cheeks soften.
Your eyes become heavy and the forehead loose.
Your body and your mind are relaxed and free.
Now take a nice deep breath in and release that breath on a sigh.
Enjoy this new relaxation as you allow any remaining tension to drain away.
Imagine that the world around you is slowing down.
The raindrops fall slowly and they trickle in slow motion down your window.
But you are inside.
You are warm and you are safe.
You are completely at peace.
If there are still some lingering thoughts,
Then that's okay.
Try to imagine these thoughts as raindrops on your window.
They arrive for a moment and you watch them as they run down the glass and then they disappear.
Take some time now as you drift off to listen to the wonderful sound of the rain on your window,
Washing away all tension and all worries,
Allowing your mind to empty and your body to be heavy.
