Welcome as you step in to this space to allow yourself to rest and receive a deep sleep.
There's nothing for you to do,
Nothing to solve,
Nothing to fix,
Nothing to become.
Give yourself permission to simply be here.
You are safe in this moment.
You are supported.
You are held.
Settle your body into your foundation,
Making yourself as comfortable as possible.
Let your shoulders soften.
Unclench your jaw.
Let your tongue be wide and rest gently in your mouth.
Let your forehead smooth.
Let your breath be easy,
Letting go of effort.
Bring awareness to the crown of your head,
Slowly,
Gently.
Allow your awareness to travel down through the face,
Neck,
Shoulders,
Arms.
Notice your arms,
Right arm heavy,
Left arm heavy.
Letting go of tension,
Letting go of tightness.
Notice your right hand,
Right palm,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Notice all of the fingers on your right hand,
The webbing in between every single finger,
Allowing the hand to be loose,
The fingers relaxed.
Hand is relaxed and heavy.
Noticing the right forearm,
The inside of your right elbow,
The right bicep,
Back up to your right shoulder.
Notice the right arm,
Heavy,
Bones relaxed,
Muscles relaxed,
Skin smooth,
Letting go.
Notice the collar bones,
Travel across to the left shoulder,
Down the left arm.
Notice the left hand,
The palm of the hand,
The back of your hand.
Notice your left hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Notice all of the fingers on your left hand.
Notice the webbing in between every single finger.
Notice the palm of your left hand,
Letting the fingers relax,
Letting the webbing be loose,
Entire left hand heavy,
Letting go of tension,
Releasing any efforting,
And traveling up the left forearm,
The inside of the left elbow,
Left bicep,
Left shoulder,
Traveling again to the collar bones,
And pause.
Notice the breath here.
Notice the chest and the heart space.
Notice the rise as you inhale and the fall as you exhale,
Expanding as you breathe in,
Softening as you breathe out.
Notice the belly,
Rise and fall,
Belly soft.
Release your exhale.
Belly rise and belly fall.
Notice the entire upper torso as still as possible,
Breathing from the inside out,
Feeling the breath underneath the skin,
Relaxing in the joints.
Inhale to receive,
Exhale to let go.
Notice your hips,
The buttocks,
Soften,
Release any clenching,
Allow the joints to open,
Relaxing down the right leg,
Down to the right foot.
Notice the right foot,
Sole of the foot,
Top of the foot,
All of the toes of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Allow every single toe to be still and relax,
Letting the webbing in between every single toe be loose and create space.
Right foot heavy,
Traveling up the back of the right leg,
The ankle,
The right calf,
The back of the right kneecap,
Hamstring,
Right buttock,
Right hip joint,
Entire right leg,
Even heavier,
As still as possible.
Inhale,
Nothing to do.
Notice the left buttock,
The left hip joint,
Letting go of any clenching,
Left leg heavy.
Travel all the way down to the left foot,
Let left heel sink deeper into your foundation.
Notice the sole of your left foot,
The top of your foot,
Notice all of the toes on your right foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Relaxing every single toe.
Notice the webbing,
Allowing it to be spacious,
Loose,
All the toes relaxed,
Left foot heavy,
Left foot relaxed,
Traveling up the back of the left leg,
The left ankle,
Back of the left kneecap,
Left hamstring,
Left buttock,
Left hip joint.
Notice the weight of the entire left leg,
Left leg heavy,
Left leg heavy.
Notice both legs,
Entire lower torso,
From the belly button,
Across the pelvis,
Down the buttocks,
To the heels,
Completely relaxed,
Letting go.
Upper torso heavy,
Back of the head,
Upper back,
Middle back,
Lower back,
Arms heavy,
Entire upper torso,
As still as possible,
Letting go of tension,
Letting go of effort,
Starting,
Allowing the body to completely rest,
Softening the heart,
Relaxing the throat,
Softening the entire face,
Breathing in and breathing out,
Allowing the bones to get heavy,
Allow all of your joints to open and let go.
Imagine your back body completely supported,
Feel yourself free fall and float and drift.
Notice the gentle rhythm of your inhale and exhale,
Body as still as possible,
Allowing yourself to float and drift as you inhale and as you exhale.
Sleep peacefully,
Allow yourself to rest and let go.
