During this practice,
I will guide you in a body scan to allow your body to relax.
As your body and mind relax,
You will be able to find ease in drifting off to sleep.
Lay down and get cozy.
Let your head find a comforting position on your pillow and let your eyes gently close.
Allow your inhales to deepen with each breath,
Feeling your belly rise and fall,
Taking in deep inhales and slow exhales.
In and out.
In and out.
In and out.
In and out.
Allow your breathing to return to normal.
As you lay,
Let the thoughts of the day that just passed settle.
What wasn't done?
What needs to be done?
What could have been done?
Is no longer a concern.
Right now,
Relaxing your body is the only item on your to-do list.
Starting with your head,
Relax the wrinkles in your forehead.
Unclench your jaw.
Rest your neck.
Let your shoulders sink down.
Your arms should feel a little heavier now as they settle into their comfortable position.
Your back is relaxed into your bed.
Your chest is rising very slowly,
Not even noticeable to you.
Your belly is still.
Each of your legs are relaxed.
Your feet are at ease.
Take a deep inhale and as you do,
Scan your body one more time and release that breath.
If you notice any tension still remaining,
Breathe into that body part until the tension is released with your breath.
From the bottom of your feet up to the crown of your head,
Release any remaining tension.
And now your body is at ease.
You are relaxed.
Your mind is still.
The only thing left to do is fall asleep.
Easily,
Peacefully.
Rest well.
Rest well.
