Make sure you're as comfortable and cozy as possible.
You can close your eyes if you haven't already.
Let's begin with a few deep breaths.
Feel the cool air as it enters your body,
Warm air,
As you exhale completely.
Imagine your breath is like a soothing tropical breeze as it moves through your body.
Allow yourself to breathe at your own pace now and give your body full permission to surrender to the surface beneath you.
Let everything soften.
Allow the surface to completely hold you up so you don't have to hold onto a thing.
Let your entire body surrender to the surface beneath you even more.
This is your time to let go of the day.
This is your time to let go of it all.
If there are any thoughts swirling around in your mind,
You can let your mind know that it has done enough.
Imagine tucking in your mind like you would tuck in a child who's getting ready for sleep.
You can thank your mind for all the thinking it's done.
And now it's time to rest,
Time to let it all go,
And know that solutions come from a clear,
Rested system.
Now is the time for your mind and body to let go and rest.
We will now move through a gentle body scan.
As I name each body part,
You can bring your soft inner attention to that part,
Continuing to breathe at a peaceful,
Natural pace.
You can even breathe right into the part that we're focusing on.
Let's start with your scalp and your forehead.
Allow your scalp and your forehead to soften as you breathe.
Now your cheeks,
Your jaw,
And your mouth,
Letting it all soften,
Relax,
And release.
Moving now to your neck.
Give all the muscles in your neck permission.
Unwind,
Soften,
And relax.
Feel every breath massaging the muscles in your neck.
Now your shoulders.
Imagine any tension or tightness rolling right off of your shoulders as you exhale.
Bring your awareness now to your arms,
Your upper arms,
Your lower arms,
And your hands.
Feel,
Sense,
Or imagine any tightness or tension pouring out through your fingertips.
Move your attention now to your chest.
Notice how your chest rises as you inhale and gently lowers as you exhale.
You can even imagine or sense your internal organs resting peacefully.
Now shift your attention to your stomach and your ribs.
Feel your stomach and ribs gently expanding as you inhale and returning to center as you exhale.
Moving now to your back.
Sense your upper back,
Middle back,
And lower back.
All the muscles in your back to soften and release as you breathe.
Imagine your breath massaging all of the muscles in your back.
Bring your attention now to your legs.
Feel or sense a wave of relaxation moving through your legs,
Beginning with your thighs,
Moving down your knees,
Your shins,
Calves,
Ankles,
And now your feet,
Tops of your feet,
Bottoms of your feet,
And your toes.
Feel your whole body from head to toe,
Lying on the surface,
Resting,
Breathing,
Letting go.
This is your time to let go.
This is your time to rest.
Now I'd like you to sense or imagine or think of yourself at the top of a beautiful set of 10 stairs.
You will be slowly going down these stairs and with each step you will be feeling more and more peaceful and calm.
I will be counting you down and with each step your body will feel more and more peaceful and calm.
10.
You are peaceful and calm.
9.
Feeling a deep sense of calm.
8.
Feeling so peaceful now.
7.
Allowing your entire body to rest.
6.
Feeling so calm.
5.
Quiet mind,
Calm body.
4.
Going deeper and deeper into peaceful rest.
3.
With every breath feeling calmer and calmer.
2.
Letting go,
Feeling deep peace.
Breathing in calm,
Breathing out peace,
Deep peace.
You are falling into peaceful sleep.
You feel safe and cozy.
You are completely relaxed.
You feel calm and peaceful.
You deserve to rest.
You can let everything go.
Your mind and body can rest now.
You are easing into deep sleep.
You deserve deep sleep.
You can allow yourself to rest now.
You deserve a good night's rest.
You have done enough.
This is your time to rest.
You can release it all.
You breathe in peace and breathe out calm.
You are easing into a restful sleep.
Your body is calm and relaxed.
You can rest now.
You are slipping into a peaceful sleep.
You feel safe and cozy.
You are completely relaxed.
You feel calm and peaceful.
You deserve to rest.
You can let everything go.
Your mind and body can rest.
You are easing into deep sleep.
You deserve deep sleep.
You can allow yourself to rest.
You deserve a good night's rest.
You have done enough.
This is your time to rest.
You can release it all.
Breathe in peace and breathe out calm.
You are easing into a restful sleep.
Your body is calm.
You can rest now.
You are slipping into a peaceful sleep.
You feel safe and cozy.
You deserve to rest.
You are easing into a restful sleep.
