Before you close your eyes and we begin our journey down into sleep,
I want you to make sure that you have done everything you need to do.
Make sure that everything that needs to be done before sleep has been done.
And as you make sure of this,
You can let those thoughts drift away.
Let the thoughts of the day just drift away.
So there is nothing to do now.
Nothing to do except make yourself comfortable.
So now gently move into a position in bed where you are comfortable.
Make sure you are comfortable.
And let's begin.
I would like you to become aware that the journey down into sleep should be gentle and easy and natural.
If you try to make it happen,
You block it.
So give up trying now.
Simply and gently give up any need to fall asleep.
And as you let go of the struggle,
The determination,
The desire,
It feels as if a little weight is being lifted from you.
And you begin to let go.
You begin to relax.
If you haven't done so already,
Allow your eyes to close and soften.
Soften all the muscles around your eyes.
They work hard for you during the day.
And now it's time to let them soften and relax.
And you can allow your body to settle down into the bed.
Make some adjustments to get into the right position for comfort and relaxation and sleep.
Do that now.
And notice the flow of your breathing,
Bringing you back to this moment.
Letting go of all thoughts of today and all dreams of tomorrow.
And the flow of your breathing allows you to continue relaxing at your own pace,
In your own time.
And the more relaxed you feel,
The drowsier you become.
And the drowsier you become,
The more relaxed you feel.
Your mind and body are already starting to drift down,
To drift down into a state where you can have a wonderfully deep,
Natural,
Refreshing sleep.
So notice the muscles in your face,
Your forehead,
Your cheeks,
Your mouth,
Tongue and jaw.
Release any tension in these muscles.
These muscles work hard for you.
Allow them to relax and soften and release.
And notice how by relaxing these muscles,
You become more aware of the flow of your breath.
And notice the flow of your breathing,
Bringing you back to this moment.
Letting go of all thoughts of today and all dreams of tomorrow.
And the flow of your breathing allows you to continue relaxing at your own pace,
In your own time.
And you can allow yourself a little smile as you feel yourself going deeper and deeper down into drowsiness.
As you realize how simple this is.
Now move your thoughts to your neck and shoulders.
Allow the neck muscles to soften.
Allow any tension to dissolve and melt away.
Allow the shoulders to soften.
Allow any tension to dissolve and melt away.
Your neck and shoulders work hard for you.
You can allow them the luxury of rest and relaxation.
And notice the flow of your breathing,
Bringing you back to this moment.
Letting go of all thoughts of today and all dreams of tomorrow.
And the flow of your breathing allows you to continue relaxing at your own pace,
In your own time.
And as you breathe in and breathe out,
Your unconscious mind is bringing you feelings of tranquility and comfort.
And as you breathe in and you breathe out,
Your unconscious mind is bringing you feelings of safety and security.
Can you imagine your face falling asleep?
Can you imagine your neck falling asleep?
Can you imagine your shoulders falling asleep?
Now move that sleepy feeling down through your arms.
Down into the wrists.
Down into the hands.
Down into the fingers and thumbs.
And as your arms start to fall asleep.
And as your hands and fingers and thumbs fall asleep.
You remember how lovely sleep is.
How safe and gentle it is.
How natural and easy it is.
And notice the flow of your breathing,
Bringing you back to this moment.
Letting go of all thoughts of today and all dreams of tomorrow.
And the flow of your breathing allows you to continue drifting deeper and deeper.
At your own pace,
In your own time.
And as you move your awareness to your chest and stomach,
You can forget your face.
It's gently drifting deeper into sleep.
You can forget your neck and shoulders.
They are drifting gently deeper down into sleep.
And you can forget your arms and your hands and your fingers and thumbs.
They are gently drifting deeper down into sleep.
Notice the gentle rhythmic movements of your chest and your stomach as you breathe in and as you breathe out.
And as you breathe gently in and out,
You can allow the muscles of your chest and stomach to drift down into sleep.
And allow the sleepy sensation to melt round into the muscles of the back and deeply down into the spine.
Can you imagine your chest falling asleep?
Can you imagine your stomach falling asleep?
Can you imagine your back falling asleep?
Can you imagine your spine falling asleep?
And notice the flow of your breathing bringing you back to this moment.
Letting go of all thoughts of today and all dreams of tomorrow.
And the flow of your breathing allows you to continue drifting deeper and deeper at your own pace.
In your own time.
And as you move your awareness gently down into your hips and legs and feet,
You can forget your chest.
It's gently drifting deeper into sleep.
You can forget your stomach.
It's gently drifting deeper down into sleep.
You can forget your back.
It's gently drifting deeper down into sleep.
And you can forget your spine.
It's gently drifting deeper down into sleep.
And you can gently allow the sensations of drowsiness to start moving down through your legs.
Down through the thighs.
Down through the knees.
Down through the calves.
Down through the ankles.
And down into the feet and toes.
Can you imagine your thighs falling asleep?
Can you imagine your knees falling asleep?
Can you imagine your calves falling asleep?
Can you imagine your feet falling asleep?
Can you imagine your toes falling asleep?
And notice the flow of your breathing,
Bringing you back to this moment.
Letting go of all thoughts of today and all dreams of tomorrow.
And the flow of your breathing,
Allowing you to continue to drift deeper and deeper at your own pace,
In your own time.
And you can forget your thighs.
They are gently drifting deeper down into sleep.
You can forget your knees.
They're gently drifting deeper into sleep.
You can forget your feet.
They are gently drifting deeper down into sleep.
You can forget your toes.
They're gently drifting deeper into sleep.
And become aware of your entire body,
Allowing your entire body to drift into deeper and deeper sleep as I count down.
Ten.
Drifting deeper and deeper.
Nine.
Drowsier and drowsier.
Eight.
Sleepier and sleepier.
Seven.
Heavier and heavier.
Six.
Slower and slower.
Five.
Deeper and deeper.
Six.
Four.
Drowsier and drowsier.
Three.
Sleepier and sleepier.
Two.
Heavier and heavier.
One.
Slower and slower.
And all the way down.
Deeper and deeper down.
And you can forget your body.
It's gently drifting deeper down into sleep.
You can forget your body.
It's drifting gently deeper and deeper down into sleep.
And notice the flow of your breathing.
Bringing you back to this moment.
Letting go of all thoughts of today and all dreams of tomorrow.
And the flow of your breathing allows you to continue drifting deeper and deeper at your own pace,
In your own time.
It's as if all thoughts are dimming.
Diving away.
It seems like the lights are slowly turning off in your mind.
Thoughts getting ready to sleep.
Memories getting ready to sleep.
As if all thoughts are dimming.
Drifting away.
It seems like the lights are slowly turning off in your mind.
Thoughts getting ready to sleep.
Memories getting ready to sleep.
As you drift further down into sleep.
Deeper and deeper asleep.
Deeper and deeper asleep.
Deeper and deeper down into sleep.
Deeper and deeper down into sleep.
Deeper and deeper down into sleep.
Deeper and deeper down into sleep.
Deeper and deeper down into sleep.
Deeper and deeper down into sleep.
