It's time for bed.
Time to relax.
To get comfy.
Settled down into your pillow.
Snuggled under the covers.
Have you got a favorite toy or blanket for company?
Yes.
It's time to get ready to sleep.
That's so comfortable.
Letting your eyes close very,
Very slowly.
Very,
Very gently.
Good.
Now let's take a deep breath.
Hold it,
Hold it,
Hold it.
Let it go.
Let's do that again.
And this time,
When you let the breath go,
If you can,
Let your body flop and sink deeper into the bread.
Here we go then.
Breathe in,
Hold it,
Hold it,
Hold it.
Let it go.
Good.
Breathing normally now.
Not trying to push your breath in or out anymore.
Just letting it settle and find its own rhythm.
Relaxing.
Sinking all of your body just a little bit deeper into the bed every time you breathe out.
Letting all your thoughts float away into the air.
Up towards the stars until you can't see them anymore.
Not trying to hold onto them.
Just letting them float away.
Disappearing,
Melting,
Gone.
Anytime you find yourself thinking or feeling a bit fidgety.
Just let it all float away as we relax here.
Snug in bed.
Waiting to drift gently into sleep.
Waiting for lovely dreams.
Knowing that you're safe and all is well.
Feeling your body getting a little bit heavier.
Softly,
Soft,
Relaxing.
Relaxing your toes.
Relaxing your feet.
Relaxing your legs.
Your knees.
Your thighs.
Letting both your legs and your feet go floppy.
Letting the muscles soften and droop.
Heavier.
Effortlessly.
Relaxing your hips and your belly and your back.
We're getting sleepy.
Gently breathing in and out.
Not really watching our breath.
Just feeling the tummy rise when we breathe in and fall when you breathe out.
No need to try and make it happen.
Breathing happens naturally.
Just let it.
You can do this.
It's easy.
Noticing the in and out as you breathe.
Gently and slowly as you relax more and more.
Heavier,
Softer.
Getting sleepier.
Closer to happy dreams.
Relaxing your back up to the shoulders and then all the way down your front.
Your whole body.
Your arms.
Your hands.
Your fingers.
All softening.
All getting heavier as you relax.
Letting your neck and head relax now too.
And your face.
Soft.
Letting your head sink deeper into the warm soft pillow.
So relaxed.
So sleepy.
All is well.
Your body is resting.
Being nourished.
Everything's being made well.
Deeply relaxed.
Heavy now.
All is calm and steady.
Just gently,
Gently noticing your breath as you lay there.
Breathing naturally in and out.
Relaxing.
All calm and steady.
That's good.
Night night.
Sleep tight.
