To begin,
Affirm that you are now entering into a deep,
Restful sleep.
As you affirm this to yourself,
Welcome into your body and mind the felt sense of ease and wellbeing.
Allow your senses to open to the environment and sounds around you.
The sensation of air touching your skin.
The sensations of your body touching the surface that is supporting you.
Welcome your body breathing.
The various physical sensations that are present.
Letting go into the feeling of being.
Being at ease throughout your entire body and mind.
Bringing your attention to the sensation of your body breathing.
Just noting without getting involved.
Like you're on a raft,
Floating gently on a stream of sensation.
Feeling your body breathing,
The coming and going of each inhalation and exhalation.
Your belly releasing with each exhalation.
Feeling yourself relaxing and letting go with each exhalation.
With each exhalation,
Noting the belly softening.
Releasing.
Relaxing.
Letting go into the felt sense of ease and wellbeing.
Welcome and nourish the sensation of wellbeing,
Peace and ease as you continue noting your body breathing.
With each breath,
Welcome the feeling of wellbeing into every cell of your body.
With each exhalation,
Welcome sensation throughout your body while you feel yourself letting go into deep,
Restful sleep.
Welcome the sensations of your jaw,
Mouth,
Tongue,
Roof of the mouth,
Bottom of the mouth,
Side walls,
Give up thinking and welcome sensation in the entire jaw and mouth.
Exhale,
Sensing your left ear,
Right ear,
The sensation of both ears at the same time.
Exhale,
Sensing your cheeks,
Nose,
The flow of sensation inside both nostrils.
Exhale,
Sensing your left eye,
Right eye,
The sensation of both eyes at the same time.
Give up thinking,
Simply feel your way.
Exhale,
Sensing your forehead,
Cool and relaxed.
Scalp,
Back of the head,
Neck,
At rest and at ease.
Sensing your left shoulder,
Left upper arm,
Elbow,
Forearm,
Wrist,
Hand,
Fingers,
Your entire left arm,
Heavy,
Relaxed,
At ease.
Sensing your right shoulder,
Right upper arm,
Elbow,
Forearm,
Wrist,
Hand,
Fingers,
Your entire right arm,
Heavy,
Relaxed,
At ease.
Give up thinking,
Welcoming both arms and hands at the same time.
Bring attention into the upper chest,
Upper back,
Mid back,
Mid chest,
Belly,
Lower back,
The entire torso,
Front and back as sensation.
Let go of thinking,
Sense and feel your way.
With each exhalation,
Your entire torso,
Heavy and relaxed,
Warm and at ease.
Sense your pelvis,
Left hip,
Left thigh,
Knee,
Lower leg,
Ankle,
Foot and toes.
The entire left leg,
Heavy,
Relaxed and at ease.
Your entire body,
Heavy,
Relaxed and at ease.
Sense both legs at the same time.
Both legs heavy,
Relaxed,
At ease.
Sense the entire front of the body,
Back of the body,
Left side of the body,
Right side of the body,
Sensation inside the body,
Sensation on the surface of the body.
With each exhalation,
Your entire body,
Relaxed,
Heavy,
At ease.
Sense your breathing and heartbeat,
Slow,
Steady,
Regular.
Your entire body relaxed,
Heavy,
At ease.
Sense wellbeing,
Peace,
Relaxation,
Spreading throughout your entire body.
With each exhalation,
Sensations of warmth,
Ease,
Heaviness and wellbeing radiating throughout your entire body.
Head,
Arms and hands,
Torso,
Legs and feet,
Wellbeing,
Peace and deep relaxation throughout your entire body.
Allow your attention to let go into all directions at once,
Inside,
Outside,
Everywhere at once.
Welcome the feeling of simply being.
Relaxed,
At ease,
Simply being.
Enjoying restful relaxation and the ease of being.
Your body and mind deeply resting.
Just being,
At ease.
Just being.
Just being.
