So lying down now and making yourself comfortable in the bed,
Allowing your eyes to close,
Allowing the little muscles around and behind your eyes to release and relax.
Nothing to do,
Nowhere to go.
This is your time to drift down towards sleep,
Shifting your awareness to your breathing,
Noticing the natural flow of your breath,
In and down and up and out.
No need to change the speed or the depth of your breath in this moment,
That'll happen all on its own,
In its own time,
In its own way.
Notice that on the out-breath,
The out-breath,
You're relaxing just a little.
It's as if on the out-breath,
You're relaxing just a little,
Sinking a little deeper down into the bed with each slow out-breath.
It's as if on the out-breath,
Your body is feeling a little heavier and heavier,
Breathing in and out,
Your mind becoming still,
Breathing in and out,
Your mind relaxing,
Breathing in and out,
Your mind settling down,
Breathing in and out,
Your mind letting go of the day,
Breathing in and out,
Your mind releasing everything.
And as your mind becomes calmer and clearer and more relaxed,
So your body's drifting deeper and deeper down into sleep,
Spend some moments now just doing nothing but following the breath and allowing the out-breath to release any thoughts,
Any thoughts,
Any discomfort,
Any unease.
If your mind wanders off into thoughts or memories,
Analysis or judgment,
Simply step back,
Let go and return to the breath.
Allow the breath to be your anchor,
Allowing the out-breath to be a little step down towards sleep.
As I count down from 10 to 1,
Imagine each out-breath timed with each descending number,
Imagine each descending number timed with your out-breath,
Taking you just a little deeper down towards sleep.
So ready,
10,
9,
8,
7,
6,
Drifting deeper,
5,
With the breath,
4,
3,
2,
And 1,
Letting go completely,
Letting go completely,
Sinking deeper,
Sinking deeper,
Deeper and deeper,
Down,
Asleep,
Deeper and deeper,
Down,
Asleep,
Deep down,
Asleep,
Letting go,
Letting go,
Letting go.
