It's almost time to go to sleep.
Ah.
So go ahead if you're not already doing so and lie down in your bed.
Ideally on your back with your arms down by your sides,
Palms up.
You can also lay on your side if that's more comfortable.
If you just don't like being on your back,
That's okay.
And first just take a couple of deep full body breaths.
Inhaling and filling up your whole body.
And exhaling and relaxing as best you can your whole body.
Inhale filling up your whole body again.
And exhaling like the ocean wave returning back to the great ocean.
Exhaling the whole body out.
One more inhale.
And exhale.
And then bring your awareness to your face.
And I want you to squeeze all the muscles in your face like you're trying to squish it up and make it as tight and small as you can.
And hold the breath and then exhale and relax the face.
Making it as soft and wide and open as you can.
And then bring your awareness to your hands.
And squeeze and make fists with your hands.
Squeeze,
Squeeze,
Squeeze.
Making them as tight as you can and hold your breath.
And then exhale and release and open the hands relaxing the palms and the fingers back out.
And then bring your awareness to your feet.
And try to curl your toes and squeeze your feet as tight as you can.
Hold the breath and then exhale and relax the feet and the toes back out.
So they're as soft as they can be.
Beautiful.
And now we're going to do a whole body squeeze three times.
So you're going to inhale and squeeze your face and squeeze your hands and squeeze your feet and also add your arms and your legs and any other places you can tap into in your body and just squeeze,
Squeeze,
Squeeze.
Big,
Big,
Big tight hug for yourself.
And then exhale and totally relax every part of your body that you can relax.
And doing that two more times.
So here we go again.
Inhale,
Squeeze.
You're so awesome.
You're so awesome.
You're so awesome.
And exhale and relax.
I'm so awesome.
I can relax.
And one more time.
Inhale,
Squeeze.
Every muscle is your knees,
Your elbows,
Your shoulders,
Your back,
Everything.
I am so amazing.
And then exhale and release and shine your light peacefully into the room.
Beautiful.
And now just bring your awareness to your belly and your heart.
If you want to bring one hand to your belly and one hand to your heart,
You can or you can just allow your awareness to be like your hands are there.
And then just start to follow your breath with your mind.
And on your inhale,
Saying to yourself,
I am.
And as you exhale,
Loved.
Two more times just like that.
Inhale,
I am.
Filling up the belly and the heart.
Exhale,
Softening into your bed even more,
Loved.
One more inhale,
I am.
Exhale,
Loved.
And then just continuing to relax your body more and more and more into your bed,
Knowing that you are safe,
Loved and held right where you are for a wonderful night's sleep.
Have a good night's sleep and see yourself waking up tomorrow morning feeling refreshed and renewed and ready for your day.
Knowing that right now is time to sleep.
Nighty night.
