Let's begin by making sure you're as comfortable as possible.
See if you need to adjust your position or your pillow or blanket to get yourself even more settled in.
Bring your attention to your breathing and follow a few breaths all the way in and out.
If you'd like to deepen your breath,
You can do that,
Or simply notice your body breathing at its natural pace.
As you exhale,
I'd like you to picture yourself releasing the day,
Exhaling out any thoughts that may be lingering in your mind.
Releasing thoughts as if you're opening a window and airing out a room.
Now is your time to rest and relax.
Oftentimes when we can't sleep,
We feel a sense of pressure about being awake and needing to sleep.
And of course,
Pressure doesn't help.
So I'd like you to picture,
Sense,
Or think of a dial that represents any pressure you might be feeling.
And see yourself turning this pressure dial all the way off.
No pressure here.
This time is about relaxation and rest,
Meditating and resting.
Rest is the sibling of sleep,
And we want to make deep,
Restorative rest the goal here.
Now,
See if you can sense,
Think of,
Or imagine a dial that represents rest.
And picture turning that dial all the way up,
Making rest your only intention here.
Deep rest,
Peaceful rest.
Now let's bring our attention back to your breathing,
Nice and even.
And as you exhale,
See if you can really give your body full permission to surrender to the surface beneath you.
Really let your body be held by the cushion.
See just how relaxed you can get your body to feel.
Now,
Imagine a wave of relaxation from the top of your head all the way down to your feet.
This is your time to let go.
This is your time to be right here,
Right now,
Relaxing and breathing.
If at any time your mind pulls you out of presence,
As soon as you become aware of the thought,
Simply bring yourself back to your breath and your body resting on the surface beneath you.
Allow your body to rest.
Allow your mind to rest.
There's nothing you need to do right now except rest.
With every breath,
Feel your mind getting quieter and your body feeling more and more relaxed.
Think of your whole body becoming more and more relaxed.
Imagine all the muscles in your scalp and forehead softening and letting go.
Allow the muscles around your eyes and your eyelids to soften,
Release,
And relax.
You can even imagine your brain relaxing.
Now,
Allow your cheek muscles and your jaw to soften and release.
And now,
Feel that relaxation move to your mouth and your lips.
Now,
Your neck.
Imagine all the muscles in your neck softening,
Unwinding,
And releasing.
Moving down to your shoulders,
Give your shoulders permission to soften and let go.
And now your arms.
Feel a wave of relaxation from your upper arms down through your forearms and your wrists and into your hands and fingers,
Letting any tension drain right out through your fingertips.
Now,
Moving to your chest,
Feel a wave of calm and relaxation in your chest with every breath.
And now,
Allowing this relaxation to spread into your stomach,
Allowing your stomach area to relax and let go.
Just a gentle rising and sinking with each breath,
Soothing your whole system.
Now,
Moving attention into your back.
Allow all the muscles in your back to soften,
Release,
And relax.
Now,
Moving this wave of relaxation to your legs.
Allow all the muscles in your upper legs to completely let go.
Moving down to your lower legs,
Your ankles,
And your feet.
Allow your feet and your toes to completely relax and release any tension.
Breathing,
Relaxing,
Nothing to do but relax.
Lying on a surface,
Resting,
And relaxing.
In a moment,
We are going to begin counting backwards from 100 to 0.
We'll be counting on each exhalation.
So you'll inhale a calm,
Relaxing breath.
And as you exhale,
You can think of or picture each number from 100 to 0.
If at any time you lose track of counting,
You simply start over again at 100.
If you count all the way down to 0,
You can simply start over again at 100.
I will start you off nice and slow,
And you can take your time and start over at 100 anytime.
Let's begin with a gentle inhalation.
And as you exhale,
Think of or picture 100.
Inhale.
Exhale,
99.
Inhale.
Exhale,
98.
Inhale.
Exhale,
97.
Inhale.
Exhale,
96.
Take your time and continue counting down on each exhalation.
