Take a few moments and make yourself comfortable in the bed.
Now that you're comfortable,
Have a little stretch from the top of your head down to your fingertips,
Down to your toes.
And as you release,
Close your eyes.
Safe,
Warm,
Comfortable.
Shift your awareness to your breath.
No need to change the depth or the speed of your breath at this moment.
Just resting your awareness on the natural flow of the breath.
Noticing the movement in your upper body with the in-breath and the out-breath.
Noticing the flow of air at the nostrils.
Perhaps noticing the contrast in temperature.
A freshness on the in-breath,
A warmth on the out-breath.
Notice how with the out-breath,
It's as if you're relaxing a little more.
As you exhale,
It's as if you're sinking a little deeper down into the bed.
Letting go.
Letting go of the day.
Letting go of any thoughts.
Sinking a little deeper into the bed.
Now notice a point of heaviness within your body.
As the muscles relax,
They become heavier.
Just notice it.
It may be a slight sensation of heaviness at first.
But as you rest your awareness there,
On that point of heaviness,
It starts to spread.
This heaviness is to be welcomed,
Encouraged,
Accepted.
Letting go.
Embracing any heaviness as it starts to appear.
We're going to do a little body scan.
As I mention areas of the body,
Allow your out-breath to relax those areas.
Embrace the heaviness in those areas.
Allow whatever's happening to happen.
Be gentle with yourself.
So on the out-breath,
Move your awareness into the toes and relax.
Into the feet and heels and relax.
Into the calves and knees.
Letting go.
Into the thighs and hips.
Relaxing.
Into the lower back.
Releasing.
Into the upper back.
Relaxing.
Down and round into the stomach.
Letting go.
Up and into the chest.
Relaxing.
Into the shoulders.
Dropping the shoulders.
The upper arms and the elbows.
Relaxing.
The forearms and the wrists.
Releasing.
The hands,
Fingers and thumbs.
Letting go.
Up into the neck.
Relaxing.
The jaw.
The mouth.
The tongue.
Relaxing.
The cheeks.
The nose.
Relaxing.
Perhaps once again,
Noticing the flow of the breath at the nostrils.
Taking you that little bit of breath.
Taking you that little bit deeper relaxed.
Deeper down into sleep.
Just letting whatever happens,
Happen.
Move up into the eyes.
The muscles around and behind your eyes.
Letting go.
The forehead.
Relaxing.
The scalp.
Releasing.
And with the next few out breaths,
Relaxing and releasing your entire body.
Letting go.
Sinking deeper.
Letting go.
Sinking deeper.
Has the heaviness increased?
Where do you notice it?
As you notice it,
Allow it to increase.
Sinking down.
Where are the points of contact between your body and the bed?
Notice how the bed is supporting you.
Letting go.
Sinking a little deeper down.
Deeper down into sleep.
In a moment,
You'll hear me slowly and rhythmically count down from 10 to 1.
With each slow descending number,
Allow,
Imagine,
Sense that your body's sinking 10% down towards sleep.
Once again,
There are no rights or wrongs.
Just go with it.
Go with it,
Each descending number allowing you to sink 1 tenth deeper down towards sleep.
So let's begin.
10 9 Sinking a little deeper.
8 7 Letting go.
6 5 Drifting deeper.
4 3 Letting go.
2 1 Deeper and deeper.
Nothing to do.
Nowhere to go.
This is your time.
Your time to drift down into a restful,
Relaxing,
Re-energising sleep.
As you drift deeper,
As you let go,
As you allow the sound of my voice to take you down towards sleep,
I'm offering your mind some positive affirmations on sleep.
Whether you listen or whether you fall asleep,
Your inner mind will take on board these suggestions,
Creating new patterns,
New behaviours,
New inner realities.
Allow these positive affirmations to become part of you.
If you choose to repeat them to yourself,
Gently,
Silently,
Privately,
Then just do so.
There are no rights or wrongs.
So let's begin.
I am worthy of a peaceful and restful sleep.
My body and mind are relaxed,
Calm and ready for sleep.
I gently release all worries and stresses of the day,
And I allow myself to fully relax.
I trust my body to get the rest it needs,
To rejuvenate and refresh.
I am grateful for my comfortable bed and the cosy blankets that keep me warm.
My breathing is slow and steady,
And it helps me relax and fall asleep easily.
I am surrounded by positive energy that helps me to sleep peacefully throughout the night.
I allow my thoughts to drift away and my mind to become clear and calm.
I am in control of my thoughts and emotions,
And I choose to gently let go of any negative feelings as I fall asleep.
My sleep environment is calm,
Quiet and conducive to peaceful sleep.
I give myself permission to take a break from the world and get the rest I deserve.
I trust in the power of sleep to heal and restore my body and mind.
I am grateful for the opportunities that tomorrow will bring,
And I look forward to waking up,
Rested and refreshed.
I release all tension from my muscles and allow my body to sink into a deep,
Restful sleep.
I am safe,
Protected and secure as I drift off into peaceful sleep.
I am surrounded by love,
Positivity and good energy that helps me to sleep soundly throughout the night.
My mind is at ease,
And I am free to dream and rest peacefully.
I choose to let go of any negative thoughts or worries before I sleep,
And replace them with these positive affirmations and feelings.
My sleep is peaceful,
Restful and uninterrupted,
Allowing me to wake up feeling energised and refreshed.
I am grateful for the opportunity to take care of myself by getting a good night's sleep.
I trust my body's natural sleep rhythms,
And I allow myself to follow them to get the rest I need.
I am worthy of rest and rejuvenation,
And I give myself permission to prioritise my sleep.
I am capable of falling asleep quickly and easily,
And I trust in my body's ability to do so.
My mind and body are in harmony,
And I am able to achieve a restful and rejuvenating sleep.
I am grateful for the peace and relaxation that sleep brings,
And I allow myself to fully embrace it.
I am worthy of a peaceful and restful sleep.
My body and mind are relaxed,
Calm and ready for sleep.
I gently release all worries and stresses of the day,
And I allow myself to fully relax.
I trust my body to get the rest it needs,
To rejuvenate and refresh.
I am grateful for my comfortable bed and the cosy blankets that keep me warm.
My breathing is slow and steady,
And it helps me relax and fall asleep easily.
I am surrounded by positive energy that helps me to sleep peacefully throughout the night.
I allow my thoughts to drift away,
And my mind to become clear and calm.
I am in control of my thoughts and emotions,
And I choose to gently let go of any negative feelings as I fall asleep.
My sleep environment is calm,
Quiet and conducive to peaceful sleep.
I give myself permission to take a break from the world and get the rest I deserve.
I trust in the power of sleep to heal and restore my body and mind.
I am grateful for the opportunities that tomorrow will bring,
And I look forward to waking up rested and refreshed.
I release all tension from my muscles and allow my body to sink into a deep,
Restful sleep.
I am safe,
Protected and secure as I drift off into peaceful sleep.
I am surrounded by love,
Positivity and good energy that helps me to sleep soundly throughout the night.
My mind is at ease,
And I am free to dream and rest peacefully.
I choose to let go of any negative thoughts or worries before I sleep,
And replace them with these positive affirmations and feelings.
My sleep is peaceful,
Restful and uninterrupted,
Allowing me to wake up feeling energised and refreshed.
I am grateful for the opportunity to take care of myself by getting a good night's sleep.
I trust my body's natural sleep rhythms,
And I allow myself to follow them to get the rest I need.
I am worthy of rest and rejuvenation,
And I give myself permission to prioritise my sleep.
I am capable of falling asleep quickly and easily,
And I trust in my body's ability to do so.
My mind and body are in harmony,
And I am able to achieve a restful and rejuvenating sleep.
I am grateful for the peace and relaxation that sleep brings,
And I allow myself to fully embrace it.
And so letting go now.
Letting go.
Letting go.
Deeper.
Slower.
Heavier.
Letting go.
Deeper.
Deeper.
Deeper.
Down.
Sleep.
