Take a moment to get comfortable.
Let your body settle into whatever position feels good right now.
Feel the bed beneath you.
The pillow underneath your head.
The sheets against your skin.
Notice the places where your body is being supported and let yourself be held.
Give yourself a moment to arrive here.
Take a slow,
Easy breath in and let it leave your body gently.
Again breathing in and slowly breathing out.
Let your breathing find its own natural rhythm.
Bring your attention to your body.
Notice how you feel right now Maybe your skin feels hot or your body feels a little restless.
Just notice what's there.
Give yourself a moment to feel the sensation without needing to do anything about it.
Feel the warmth of your skin.
Notice where you feel it most and then notice the parts of your body that feel comfortable.
Notice the weight of your legs against the mattress your arms resting beside you.
Your head supported by the pillow or mattress.
There are places in your body that are already at rest.
Let your attention move gently between them.
Now bring your attention back to your breath.
Feel the breath coming in.
And leaving again.
Let your exhale be a little softer.
As you breathe out.
Allow your shoulders to drop.
Let your jaw loosen.
Let the muscles around your eyes soften.
And let your body become a little heavier.
Now let your imagination bring you to a cool and peaceful place.
There is a quiet river nearby.
The water is clear and fresh,
Moving slowly over smooth stones.
The air is cool against your skin.
Everything around you is peaceful.
Take a moment to picture the place.
The sound of the water,
The cool air.
The feeling of being in harmony.
Now imagine placing your feet into the water.
Feel the coolness around the toes,
Around your feet,
Around your ankles.
The water is fresh against your skin.
Let yourself enjoy that feeling and stay there for a moment.
Now let the coolness travel a little higher around your knees,
Your thighs,
Your hips.
Take a comfortable breath.
And as you breathe out,
Imagine the cool air resting gently against your skin.
The river keeps moving beside you.
You can hear the quiet sound of the water.
There is nothing you need to hurry towards For these few moments,
You can simply stay here.
Imagine that cool feeling spreading through your belly,
Across your chest,
Around your back,
Up through your shoulders,
Your neck.
Your face.
Let your forehead soften.
Let your cheeks relax.
Feel the cool air on your skin.
Take another slow breath in and out.
And out.
Stay with the feeling of coolness for a little while.
The water moving gently,
The air against your skin,
Your body resting,
Your breathing becoming quiet and easy.
For now,
You are here,
Safe and supported.
If you notice your thoughts beginning to wander,
You don't need to follow them.
Let them pass and come back to something simple.
The feeling of the pillow,
The weight of your body,
The movement of your breath.
The cool water beside you.
And perhaps you can imagine lying down beside the river.
Or floating in the cool water.
Let your imagination bring you to a soothing,
Cooling sensation.
Your shoulders are resting.
Your hands are resting.
Your legs are resting.
Your face is soft.
Let the image of the river become softer now.
And keep the feeling of coolness and calm within you.
The room is quiet.
The bed is supporting you.
You can let yourself rest.
If sleep comes,
Let it come.
If you remain awake for a little longer that's okay too.
There is nothing you need to do.
Just stay here.
Comfortable.
Quiet.
And at rest.
Breathe softly.
And let yourself be carried into sleep.
