Good evening.
In a few moments,
We will begin to gradually ease our way into sleep.
Before we begin,
Take a moment to prepare.
Is there anything else you need to do before you rest?
If there is,
I encourage you to pause this recording and then return when you are ready.
And if there isn't anything else,
Begin to settle in.
Allow your eyelids to become heavy and come to a close.
Take any movements you may need to become as comfortable as you can in your bed.
Perhaps take a full body stretch,
Reaching your arms and legs.
And maybe let out a yawn.
You could turn your head slowly from side to side or bring your fingers up to gently massage your temples.
And then your jawline.
And then perhaps also your ears,
Allowing any tension you find to release.
Whatever you choose to do,
See if you can move more and more slowly and try to align your breath to match,
Taking longer and deeper inhalations and exhalations with each subsequent breath.
Over the next several breaths,
Continue to slow down and when you're ready,
Let yourself sink into your bed and gradually find stillness.
Continue to breathe deeply and slowly.
In through the nose,
Allowing the belly to fill.
And out through the nose,
Noticing the belly falling.
Imagine an orb of soft blue light a few inches above your face.
The blue light carries with it a calming,
Peaceful energy.
And as it slowly descends to surround your face,
You feel a wave of calm and peace washing over you.
With each inhale,
The blue light grows gradually larger,
Extending calm and peace to surround your head and your neck,
Shoulders,
Your arms,
Your chest,
Your belly,
Hips,
Legs,
Feet,
Until all of you is fully enveloped in a sphere of calm and peace.
As you continue to breathe,
You notice the energy of the blue light circulating.
With each inhale,
You're breathing in calmness.
And with each exhale,
You relax a little more.
The sphere of blue light begins to grow smaller now and you absorb all of the peace,
All of the calm.
You are calmness.
You are peace.
Soon you will hear me count down from 10.
With each descending number,
You relax a little more and rest a little deeper.
10.
Take a deep breath.
9.
Relax a little more.
8.
Sink a little deeper into your bed.
7.
You are growing more comfortable.
6.
You are finding ease.
5.
There is peace.
4.
There is quiet.
3.
There is rest.
2.
There is serenity.
1.
You are peace.
From here,
You'll hear my voice less often.
If at any point,
You find your mind wandering,
Come back to your breath.
Breathe in the peace.
Breathe out to relax deeper.
Have a wonderful night.
