Settle into your bed,
Allowing your body to find that perfect position of comfort and release.
Make any final adjustments,
Letting your limbs be heavy and your spine long.
When you feel ready,
Gently allow your eyelids to close if they aren't already,
Turning your awareness from the world outside to the world within.
This time is a sanctuary,
A sacred space for you to simply be.
There are no goals to achieve,
No expectations to meet.
The sole purpose of this time is to offer yourself profound,
Healing rest.
Sleep may come as a welcome guest,
But our only intention is rest.
Rest is the gift you're giving yourself now.
Let us begin by setting a quiet intention.
In your own heart,
Form a simple positive statement for your well-being.
It might be,
I welcome deep and easy rest,
Or I am safe and at peace.
Hold this heartfelt wish gently.
Repeat it three times and then release it,
Trusting it has been heard.
Now bring your attention to your breath.
Without any need to change it,
Simply notice the natural rhythm,
The gentle rise on the inhale,
And the soft surrender on the exhale.
With each breath out,
Feel your body yielding,
Letting go just a little more,
Sinking into the support beneath you.
We'll now embark on a journey of sensation through the body and move into a deep visualization.
In this practice of deep relaxation as we begin,
As I name each part of your body,
Simply bring your awareness there.
There's no need to move or to concentrate hard,
Just a gentle curious listening.
Gentle awareness with each point.
Invite the feeling of it becoming comfortably heavy and perfectly still.
Begin with the right hand.
Become aware of the right hand thumb.
The right hand index finger.
Middle finger.
Ring finger.
And little finger.
The palm of the hand.
The back of the right hand.
The entire right hand comfortably heavy and still.
Bring your awareness to the right wrist.
Forearm.
Elbow.
Upper arm.
And shoulder.
The entire right arm,
From shoulder to fingertips,
Is now profoundly at rest.
Now bring your awareness to the left hand.
The left hand thumb.
The left hand index finger.
Middle finger.
Ring finger.
And little finger of the left hand.
The palm of the left hand.
The back of the hand.
The entire left hand comfortably heavy and still.
Become aware of the left wrist.
Forearm.
Elbow.
Left upper arm.
And shoulder.
The entire left arm.
A sensation of warmth,
Heaviness and deep peace.
Now move your awareness to the right foot.
The right big toe.
The right second toe.
Third toe.
Fourth toe.
And little toe.
The sole of the right foot.
The top of the right foot.
The right heel.
The entire right foot.
Completely relaxed.
Feel your awareness traveling up the right ankle.
The calf muscle.
The right shin.
The knee and the back of the knee.
And the right thigh.
The entire right leg is now saturated with stillness.
Bring your awareness to the left foot.
The left big toe.
The left second toe.
The right heel.
Third toe.
Fourth toe.
And the left little toe.
The sole of the left foot.
The top of the left foot.
The sole of the left foot.
The entire left foot.
Comfortably heavy and still.
Feel this peaceful stillness moving into the left ankle.
The left shin.
The knee and the back of the left knee.
And the thigh.
The entire left leg is now deeply and completely at rest.
Now become aware of the whole back of your body.
Your hips.
Your lower back.
Your mid back.
Your upper back and the back of your rib cage.
Your shoulder blades.
Resting,
Releasing,
Healing.
Into the surface beneath them.
The entire length of your spine is soft and at ease.
Bring your awareness to the front of your body.
Your abdomen rising and falling with your gentle breath.
Your chest and the front of your rib cage.
Your collarbones.
The entire front of your torso open and relaxed.
Bring your awareness to the front of your neck.
To the back of your neck.
The back of your head.
And right at the top of your head,
At the very crown of your head.
Feel your jaw release.
Your tongue.
Release in your mouth.
Your lips softly touching.
Or perhaps slightly opening.
Your cheeks smooth.
Your eyes resting deeply in their sockets.
All of the tiny muscles around the eyes.
Softening,
Smoothing and releasing.
And your forehead wide and serene.
Softening and releasing.
Your entire body,
From the tips of your toes to the crown of your head,
Is now a single unified field of peace.
Comfortably heavy.
Perfectly still.
Deeply at rest.
From this place of deep stillness,
I invite you on a journey.
Imagine in your mind's eye a path unfolding before you.
This path belongs to you and you alone.
It begins at the edge of a quiet,
Peaceful,
Ancient forest as the last light of day fades into a soft,
Velvety twilight.
You feel a gentle,
Cool breeze on your skin.
Carrying the inviting scent of soft,
Damp earth and pine.
As you take your first step onto the path,
What do you feel beneath your feet?
Is it soft moss?
A carpet of fallen leaves?
Or smooth,
Cool earth?
Allow this path to become real for you.
With each step you take,
You move deeper into a profound sense of peace.
This is your journey inward.
Allow your path to curve and unfold in whatever way feels right in this moment.
You might see the silvery bark of birch trees gleaming in the twilight.
Or the deep,
Sturdy presence of ancient oaks.
Perhaps you reach out a hand and feel the rough,
Grounding texture of a tree's bark.
Listen.
What sounds do you hear in your forest?
Is it the gentle rustle of leaves?
The distant,
Soothing,
Soft call of a bird?
Or is it a profound,
Comforting silence?
Every sight,
Every sound,
Every sensation is here to guide you deeper into rest,
Deeper into yourself.
You trust this journey completely.
You know that your body and mind are guiding you towards exactly what you need.
Exactly the experience you need tonight.
You relinquish all control,
All effort and simply allow yourself to walk.
To be.
To experience.
Allowing it to be the same or different each time you come.
The path ahead begins to glow with a soft,
Silvery light.
The trees gently part and you step into a wide,
Open meadow.
You look up and your breath catches at the beauty of it.
Above you is a vast and peaceful sky filled with a billion shimmering stars.
The moon hangs like a gentle lantern,
Bathing the meadow in its serene,
Milky light.
This is your sanctuary.
A place of perfect safety,
Infinite peace and deep healing.
Find the most inviting spot in the entire meadow.
Noticing that the temperature is perfect and you can smell the soft fragrance.
Of beautiful flowers that you can't quite place.
They help you to relax just a little bit more.
Allow yourself to lie down on the cool,
Soft grass.
Comfortable and held.
As you rest here,
Feeling the solid earth beneath you and the infinite sky above.
You know you are held.
You are home.
In this sacred space,
Allow these truths to resonate in every cell of your being.
Letting yourself hear them,
Even if you drift into sleep.
My body knows what to do.
I relinquish the need to control and I trust its ancient wisdom.
Rest is my natural state.
I allow it to arise effortlessly within me.
Whether I am awake or asleep,
This time is deeply healing and restorative.
I am being replenished.
My body remembers how to rest deeply.
I'm tapping into this innate,
Perfect knowledge now.
I am worthy of this profound peace.
I'm worthy of feeling completely restored.
With every gentle breath,
I release what no longer serves me and welcome healing energy.
I have the strength and resilience I need.
I meet life from a place of deep inner resourcefulness.
I trust myself.
I trust my journey.
I trust this process of letting go.
Sleep and rest are effortless for me.
They are gentle waves that I can float upon.
I am safe.
I am held.
I am completely at peace.
My inner world is becoming calm and beautifully ordered,
Preparing me for a wonderful day tomorrow.
Stay here now in your starlit meadow.
Connecting to the stars and the galaxies and to the deep earth holding and supporting you.
There is nothing else you need to do.
You are guided and held by invisible benevolent forces,
Guardians,
Angels,
Support.
There is nothing to figure out.
Everything is unfolding exactly as it should.
You can feel the deep,
Restorative power of this rest,
Regardless of whether you are conscious or asleep.
My voice will soon fade into silence,
But this feeling of peace will remain with you,
Wrapping you in a blanket of tranquility throughout the night.
Allow your awareness to float.
Perhaps you trace the constellations in the sky,
Or perhaps you simply dissolve into the feeling of peace,
Drifting,
Floating,
Surrendering to the profound stillness that is here for you.
You are being deeply rested.
Your body knows exactly what to do.
Let go now.
Rest well.
And be at peace.
