It's time to put your day to rest as you begin on a peaceful journey to sleep.
Adjust the sheets and pillows to find that perfect spot.
As your shoulders sink down,
Your whole back relaxes.
Your jaw releases.
Then take one full,
Deep breath in through your nose.
And then exhale it out of your mouth and make a sighing sound as you do.
Choose to gently rest your awareness onto the place inside of you that is the quietest,
The calmest area of your body.
See if you can locate that area now.
And just witness that sense of peace and tranquility as you simply watch and observe and tune into the quietness and stillness that is always there.
And as you watch with barely any effort,
Just a gentle curiosity,
You start to notice a shift in your body and mind.
A physical and mental relaxation ripples through you.
Notice how your breathing starts to slow down,
Becoming more smooth and steady.
The inhales roll into longer exhales,
Breathing in and out,
In and out.
Notice how the breath slows and the muscles become more relaxed.
Allow them to release completely,
As if the muscles are falling away from the bones.
Feel every muscle softening and letting go.
Every inch of your body completely relaxed.
And see if you can find an area in your body that is the most tense.
Perhaps one small area remains.
And just breathe into that area,
Let your breath flow there and allow it to soften too.
Notice how the relaxation of your body leads to a gentle slowing down of your heartbeat.
Observe the natural rhythm of your heartbeat,
Listen and be still.
And as you listen,
You notice the shift in your mind too.
The difference now from when you first got into bed.
A more tranquil mind.
More spacious mind.
More relaxed mind.
Perhaps it begins to drift,
That's ok.
I invite you to lightly repeat some sleep statements mentally in your mind.
I give myself permission to fully relax.
My eyes feel heavy.
My body sinks deeper and deeper into the bed.
I surrender to sleep.
I feel sleepy and drowsy.
My body is relaxed and my mind is peaceful.
I am ready for sleep.
Good and take a deep breath in through your nose.
And exhale out your mouth letting it all go.
Perhaps you notice some colour or moving shapes behind your eyelids.
Or just a deep darkness.
As you continue to drift,
Drift away.
Just rest and restore,
Enjoy this moment right now.
There is nothing else to do.
There is nowhere to be,
Just rest here.
Thank you for listening.
Rest well.
