Bring your awareness to your feet.
First your left foot.
Feel your left big toe.
Your left first toe.
Notice your left middle toe.
Your left fourth toe.
And your left pinky toe.
Feel the bottom of your foot.
And the top of your left foot.
Feel your left heel and ankle.
And move that awareness up into your left shin and calf muscle.
All the way up into your left knee.
Notice the top of your knee.
And the back of your knee.
Notice the sides of your left knee.
Shift that awareness up into your left thigh.
And the back of your left thigh.
Let your entire left leg be relaxed.
And then shift the awareness to your right foot.
Your right big toe.
Your right first toe.
Your right middle toe.
Your right fourth toe.
And the right pinky toe.
Notice the bottom of your right foot and the top of your right foot.
Notice your heel and ankle.
Moving that awareness up into your right shin and calf muscle.
Up into your right knee.
Notice the top of your right knee.
And the back of your right knee.
Notice the sides of your right knee.
Moving that awareness up into your right thigh.
Feel the top of your right thigh and the back of your right thigh.
Let your entire right leg be relaxed.
Bring that awareness up into your hips.
Notice your left glute and your left hip.
And then your right glute and your right hip.
Let your entire lower body be soft and relaxed.
Move that awareness up into your lower abdomen,
Your lower back.
Moving up your torso,
Up into your left ribs and your right ribs.
Feel your belly and chest lifting with each breath in and lowering softly with each breath out.
Coming up into your heart space and your chest.
And up into your shoulders.
Shifting that awareness to your left shoulder.
And down into your left arm.
Noticing your upper arm and your lower arm.
Moving your awareness into your left hand.
Noticing the top of your hand and the palm of your left hand.
Moving your left thumb,
Your left index finger,
Your left middle finger,
And your left ring finger.
Bringing awareness to your left pinky finger.
Feel your whole left hand relax,
Your whole left arm relax.
Shifting that awareness across your collarbone to the right shoulder.
And down into the right arm.
Noticing your right upper arm,
Your right lower arm.
And down into your right hand.
Feel the top of your right hand and the palm of your right hand.
Bringing that awareness to your right thumb,
Your right index finger,
Your right middle finger,
And your right ring finger.
And down into your right pinky finger.
Letting your whole right hand relax,
Your whole right arm relax.
Your entire upper body soft and relaxed.
Moving that awareness up into your neck and your throat.
Feel the muscles on the left side of your neck relaxing and softening.
Feel the muscles on the right side of your neck relaxing and softening.
Bringing your awareness to the front and then the back of your neck,
Letting everything be relaxed.
Feel your throat.
Move that awareness up into your mouth.
Notice your tongue and your teeth.
Gently softening your jaw.
Notice the muscles on the left side of your jaw relaxing.
The right side of your jaw relaxing.
Moving that awareness to your ears.
Feel your left ear.
Notice the sounds that you hear with your left ear.
Feel the shape,
All the ridges and the softness in your left ear.
And shift that awareness to your right ear.
Notice how it feels.
Notice the sounds that you hear in your right ear.
Notice the shape of your right ear,
All the ridges and the softness in your right ear.
Bring your awareness to the back of your head.
Resting wherever you are.
Shift that awareness to your eyes.
Feel your left eye resting in the socket.
Feel your right eye resting in the socket.
Both eyes soft and relaxed.
Gently rolling up towards the top of your head.
Shifting that awareness up to the center of your brow.
To your forehead.
To the top of your head.
Allow your entire body to be relaxed.
Allow your mind and thoughts to drift into dream.
Gently repeating quietly within your mind,
I am safe.
I am loved.
I am safe.
I am loved.
I am safe.
I am loved.
I am loved.
I am loved.
I am loved.
I am loved.
I am loved.
Allow yourself to continue into a deep sleep or if you need to return back to a waking state,
Begin to gently imagine yourself climbing up a beautiful staircase.
Stepping first on the bottom step.
And up another step.
Coming up one more step and beginning to feel your body.
Stepping up onto the fourth step.
Onto the fifth step.
Up onto the sixth step.
Becoming more and more aware of your physical body,
Noticing things in the room around you.
Stepping onto the seventh step.
And then the eighth step.
Stepping onto the ninth step.
As you step onto the tenth step,
Take a deep breath in.
Gently,
Softly exhale.
Take another deep breath in,
Really filling your whole body with that breath.
Softly exhaling.
Beginning to bring movement to your hands and feet,
Your arms and legs,
Rocking your head side to side.
Gently begin wiggling,
Twisting,
Stretching.
Bringing full awareness back into the room and into your body as you gently flutter your eyes open.
Awakening fully,
Rested and restored.
When you start feeling your body,
It is important that you stop.
You You You You
