Good evening.
Please find yourself lying comfortably,
Prepared for a deep sleep.
Just let gravity settle you in as the weight of your body further descends into the surface that you are lying on.
I want you to notice how you feel right now.
If there's any tension in the body,
Very gently relax any tension that is present.
Let's begin by firstly gently closing your eyes.
Take a deep breath in through your nose,
As deep as you can.
Slowly exhale and relax your muscles as you breathe out.
One more time,
Take a deep breath in through your nose,
And when you're ready,
Slowly exhale.
As you're exhaling,
You can feel your body settle into the surface that you're lying on.
You can feel the stillness and you're soaking in this newfound tranquility.
Take one more breath in,
And this time as you inhale,
I want you to notice your chest expanding,
And then slowly exhale.
Notice your shoulders soften a little.
Just relax your jaw and your face.
Sense your head resting against the cushion.
Just feel how comfortable the cushion is.
Now,
Take a moment to take in all that has happened to you today.
All of the memories,
The discussions,
The interactions,
And any experiences that are still fresh in your mind.
Just take note of any lingering impressions from today that might still be active in your mind.
Just acknowledge them and gently go back to your breath once you have.
Take note of the natural rhythm of your breath.
I want you to notice each inhale and each exhale.
Notice the natural depth of each breath.
I want you to notice each inhale,
And now as you do so,
Notice how each inhale brings this feeling of positivity and ease and tranquility into your body.
And then when you exhale,
You let go of all the tension,
Discomfort,
And self-doubt.
You're breathing in positivity,
Breathing out all that is holding you back from relaxing.
Just feel all of the action that has happened today starting to settle into the tranquil rhythm of your breathing.
And notice how your energy is starting to find a balance.
Just continue to ride the calm wave of breath with your awareness,
Allowing your body to simply take in the nourishing,
Purifying breath while letting go of any discomfort or effort,
And just allowing any stress to simply simply flow out of your body with each exhalation.
As your breath passes through you,
Allow your thoughts to fade into its path just without putting too much effort into it.
Sense this and feeling of spaciousness and ease arise within your body as you continue to relax.
Allow whatever anxiety is present from today to just vanish into this huge space with each breath.
Now imagine this profound stillness extending throughout your entire body,
Starting at the top of your head,
Extending all the way through your shoulders,
Across the area above your heart,
Radiating through your throat.
Notice how this serene energy moves through your lungs and your belly,
All the way down to your pelvis and legs,
And eventually to your toes.
Your body is relaxed,
Your breathing is fluid,
Your thinking is open,
And you are free.
Simply observe how a loving,
Nurturing spirit is breathing into your body.
Lie down,
Continue to follow this soft wave of your breath until you feel like you're ready to sleep.
Keep the focus on your breath and you are welcome to stay here as long as you wish.
You're taking nourishing,
Deep breaths in as you let the peace permeate your entire body,
And exhaling all of that tension out,
Wishing you a good night.
Thank you.
