Begin by affirming that you are now entering into a deep,
Restful sleep.
As you affirm this to yourself,
Welcome into your body and mind the felt sense of your inner resource of ease and well-being.
That inner resource that is innate to you and that you always carry with you.
And allow your senses to open to the environment around you.
The sounds around you.
The sensation of air touching your skin.
The sensation of your body resting upon and touching the surface that's supporting you.
Welcome your body breathing itself.
The gentle rise and release of your abdomen with each breath.
And the various physical sensations that are present.
Letting go into the feeling of being.
Being at ease throughout your entire body and mind.
Now bring your attention again to the sensation of your body breathing itself.
And just noticing,
Without getting involved,
Focus on the various sensations of breathing.
Being with each in-breath for its full duration.
And being with each out-breath for its full duration.
As if you were riding the waves of your own breathing.
And feel yourself entering into the flow of each breath.
As if you were on a raft,
Gently floating on the stream of sensation that is your breathing.
The coming and going of each inhalation and exhalation.
And your body releasing with each exhalation.
Relaxing.
Letting go.
Relaxed and soft belly.
Letting go into the felt sense of ease and well-being.
Welcome and nourish the sensation of your inner resource of well-being.
Peace.
As you continue noting your body breathing itself.
And with each inhalation,
Welcome the feeling of well-being into every cell of your body.
And with each exhalation,
Welcome the feeling of well-being into every cell of your body.
Welcome all sensation throughout your body while you feel yourself letting go into deep,
Restful sleep.
Welcome the sensation of your jaw,
Tongue,
Roof of the mouth,
Floor of the mouth,
Sidewalls of the mouth,
Giving up thinking,
Welcome sensation throughout your entire jaw and mouth.
Exhaling,
Sensing your left ear,
Right ear,
The sensation of both ears at the same time.
Exhaling,
Relaxing,
Sensing your cheeks.
Exhaling,
Sensing your left eye,
Right eye,
The sensation of both eyes at the same time.
Give up thinking,
Simply feeling your way.
The sensation of your forehead,
Cool,
Soft,
Relaxed.
Sensation of the scalp,
Back of the head,
Neck,
At rest.
The sensation of the left shoulder,
Left upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Fingers.
The entire left arm at ease,
Relaxed.
The sensation of the right shoulder,
Right upper arm.
The entire right arm at ease.
Give up thinking.
Welcome the sensation of both arms and hands at the same time.
Just sensation.
Bring attention into the upper chest,
The upper back,
Mid chest,
The entire torso,
Front and back.
Just sensation.
Let go of thinking.
Just sensing and feeling your way.
With each exhalation,
Your entire torso is relaxed,
Heavy.
The sensation of the pelvis and toes.
The entire left leg at ease,
Heavy,
Relaxed.
The sensation of your right hip,
Ankle,
The entire right leg heavy.
Sensing both legs at the same time,
Both legs at ease,
Heavy.
Welcome the sensation of the entire front of the body,
The entire front of the body.
Simply sensing,
No thinking.
Eyes soft.
Sensing now the back of the body.
Feeling your way,
Simply sensing.
The sensation of the entire body all at the same time,
At ease.
Welcome the sensation of the left side of the body,
Leg and torso and face.
Just the left side of the body as sensation.
Exhaling and sensing the right side of the body,
Leg,
Torso,
Head and face.
The entire right side of the body.
No thinking,
Just sensation.
Exhaling the entire body,
The sensation of the entire body.
The body inside,
The surface of the body.
The entire body relaxed,
Heavy and at ease.
Body breathing,
Belly soft,
Heartbeat steady.
With each exhalation letting go and welcome the felt sense of well-being.
Like a warmth spreading through the entire body.
Peace.
With each exhalation letting go.
Letting go.
Heaviness.
Well-being radiating throughout the entire body.
Feet.
Legs.
Torso.
Letting go.
The entire body at ease.
Allow your attention to release and let go into all directions at once.
Sensing everywhere at the same time.
Inside.
Simply sensing everywhere at the same time.
Welcoming the feeling of simply being at ease.
Simply being.
Body and mind deeply resting.
Just being.
Just being.
May sleep come gently.
May you feel safe.
May your heart be at ease.
