It's time to settle into bed.
But before we rest,
Let's take some time to stretch our body.
You can reach your arms over your head and reach your legs to the bottom of the bed and get really long.
Stretching out just like a kitty cat waking up from its nap.
And take some time to move your body in a way that feels good.
You might want to wiggle your feet and hands or turn your head from side to side.
Roll your whole body from one side to the other.
It feels good to stretch.
It's time to rest.
And if you're ready to close your eyes,
You can close your eyes now.
Maybe your eyes feel really heavy.
Or maybe they still feel awake.
If you'd like to keep your eyes open now,
That's okay too.
I'd like for you to bring your attention to your feet.
You can feel your feet.
Wiggle your feet around a little bit.
Wiggle your toes.
See if you can relax your toes and relax your feet.
And you let your feet sink down into your bed.
Bring your attention to your ankles and the bottom part of your leg,
Your knees,
And the upper part of your leg.
Feel your whole leg.
And see if you can relax your leg.
You might need to first wiggle the legs a little bit.
And you can do that.
And then see if you can settle your legs.
Can you rest your legs into your bed?
Letting the bed just hold the legs.
And letting the legs be heavy and rest into your bed.
Can you bring your attention to your belly?
Feeling your breath move in your belly.
Can you deepen your breath a little bit?
And when you deepen your breath,
Can you relax your belly?
Can you bring your awareness to your back?
And relax your back and your chest.
Letting your body rest down into the bed,
Resting your belly,
Your back,
And your chest.
Letting the bed hold your body.
Can you bring your attention to your arms?
Your upper arms,
Your lower arms,
Your hands and your fingers.
Imagine any tightness in the arms,
Just leaving through the fingers.
Letting your arms settle and rest.
Letting the arms be soft and relaxed.
Your arms have nothing to do.
Your clever hands can rest for now.
Bringing your attention to your neck,
Your head,
And your face.
Can you relax your face?
If your eyes are still open,
Maybe your eyes are starting to feel really sleepy.
You can close the eyes now.
Let the eyes rest.
For right now,
Your eyes' only job is to rest.
Can you let your whole head rest towards the pillow?
Letting the pillow support your head.
And now feeling your whole body rested,
Relaxed,
Completely sinking into your bed.
And sense your body relaxing more and more.
And your thoughts are relaxed.
Your bed is supporting you.
It feels warm and safe and easy to rest in your bed.
Just keep breathing.
Just keep softening.
Just keep letting go.
