Good night,
My friend.
This is Brittany,
And I am here to guide you into a peaceful,
Deep,
And restful night sleep.
Let's start by settling into bed.
Wiggle your shoulders a little bit,
Wiggle into this comfy space,
Feel the pillow press against your head,
Your body sink into the mattress,
Your legs long or curled up close to you,
And take a deep breath in.
Fill the belly,
Fill the chest,
Hold at the top,
And exhale with a big sigh.
And now another breath just like that,
A deep inhale to the belly,
Chest,
Hold at the top,
And exhale with a big sigh.
If you haven't already,
Close your eyes,
Feel the weight of your eyelids get heavy and soft.
Relax your muscles,
Starting from your forehead and your eyebrows,
Your mouth,
Make sure your lips are relaxed,
Your jaw,
Your neck,
Collarbones,
Rest them,
Release the muscles,
Working down to your shoulders,
Resting back behind you,
Into the mattress,
Your arms getting relaxed and tired,
As you venture down to your hands and your fingers,
Releasing any tension,
Working your way down your torso,
Your chest,
Feel your slow,
Deep breathing,
Relax,
Breathe in very slowly,
Exhale even slower,
Feel your heart beating in your chest,
And thank your body for a hard day's work,
And give your body permission that it is ok to go to sleep now,
It deserves rest,
It deserves peace.
Continue your journey down your body,
Into your midsection and your tummy,
As it slowly rises up and down,
With your inhales and exhales,
So slowly,
So softly,
As you ease into your mattress and start to fall asleep,
So restful and so peaceful,
Work your way to your hips and your pelvis,
Feel gravity sink you down into the mattress,
As the cushion and the softness of your bed hugs your body and welcomes you into this safe,
Comfortable,
Peaceful place to rest for the night,
And get a good night's sleep.
Venture down into your thighs,
The weight of your thighs falling down,
Your knees relaxed,
Your calves resting and relaxing,
Down to your feet and your toes,
Letting any unwanted energy or restlessness go,
Push it down and out of your body,
Any unwanted energy that gets in the way of you and a restful night's sleep.
If your mind is still left awake,
Acknowledge it,
Acknowledge its racing thoughts and its energy,
And let it know that it is ok to let go,
To turn off and go to sleep,
Envision a volume dial in your mind and that you have the permission to turn your mind off,
Envision turning that dial slowly to off,
As your mind gets quieter and quieter and quieter,
As you rest softer and softer into your mattress,
As you start to doze off to sleep and get some rest,
You are deserving of good,
Peaceful sleep,
And you will get good sleep and rest tonight,
Tonight will be the best sleep of your life,
And you are allowed to go to sleep.
Soft inhales,
Longer exhales,
Follow your breaths,
Zone in to the peace and restful nature of your body,
As you visited and acknowledged that it is allowed to rest and go to sleep,
As you slowly doze off,
As you are safe and comfortable in this bed,
Under this roof,
Sweet dreams,
And good night,
Dear loving soul.
