So lying down now and making yourself comfortable in the bed,
Taking a deeper breath in and slowly letting it out,
Closing down the eyes.
The eyes work so hard for us.
Notice how pleasant it is to give your eyes a rest,
Allowing your eyes to gently release and relax,
Allowing gravity to take hold.
Imagine yourself sinking a little deeper down into the bed.
You can let go of the day.
There is nothing for you to do,
Nowhere to go.
Just listening to the sound of my voice,
The sound of my voice that takes you that little bit deeper down towards sleep.
I'd like you to bring to mind a colour that you know is calming for you,
A beautiful,
Soothing,
Calming colour.
Bring that to mind.
I wonder if you can imagine that colour starting to fill your toes and your feet.
Notice it,
Feel it,
Imagine it,
Sense it.
Your toes and your feet filling with a calming colour.
How does that feel?
What subtle changes do you notice in your toes and your feet?
Allow that calming colour to move up into the ankles,
Into your calves,
Into your knees,
Into your thighs,
Soothing,
Calming,
Releasing,
Relaxing.
Allow that calming colour to move into the hips and all the way up your spine,
Filling the muscles on either side of your spine,
Releasing and calming the muscles of the lower and upper back,
Soothing,
Relaxing,
Releasing.
Allow that calming colour to move down and round into your stomach and up into your chest.
How does that feel?
Releasing,
Relaxing,
Soothing,
Calming.
Imagine and allow that calming,
Soothing colour to move into your shoulders as it starts to work its way down through the arms,
Filling with colour down into the elbows,
Down through the forearms,
Down into the wrists,
Into the hands and fingers and thumbs.
What do you notice as this colour fills your arms and hands?
What subtle changes do you notice?
There are of course no rights and no wrongs,
And no wrongs.
It is as it is.
Move your awareness with that calming colour up into the neck,
Into the jaw and the mouth and the tongue,
Into the cheeks,
Into the eyes,
Relaxing them,
Even more into the temples,
The forehead.
And now imagine that calming,
Soothing colour working its way through your mind,
Dissolving any unnecessary,
Unneeded,
Unwanted thoughts,
Your mind becoming calming,
Calmer and clearer,
Filling with this soothing,
Relaxing colour.
And notice now that from the bottom of your feet,
Up to the top of your head and down to the fingertips,
Your body is filled with this calming,
Soothing,
Relaxing colour.
Hold on to this calming colour now.
Hold on.
Allow it to continue to fill you as you now let go completely,
Allowing yourself to drift deeper and deeper asleep,
Drifting deeper and deeper asleep,
Deep down asleep,
Letting go,
Letting go,
Letting go.
