Lie down comfortably,
Preparing yourself for a restful sleep.
You can adjust your body,
Allowing it to settle into a relaxed position.
Close your eyes and take a deep breath in.
Exhaling slowly,
Releasing any tension or stress you may be carrying.
Take another deep breath in,
Allowing the air to expand your belly and fill your lungs completely,
And then exhale slowly.
Continue to breathe deeply,
At a pace that feels comfortable for you.
Allow each breath to become slower,
Guiding your body and mind into relaxation.
Feel your body becoming heavier,
Sinking deeper into the mattress.
Bring your attention to your feet,
Visualize a comforting warmth around them.
Let this soothing sensation spread up through your ankles and calves.
Feel it expanding upwards,
Reaching your knees and thighs.
Allow this warmth to flow through your hips,
Easing any tension in your lower back.
Bring your awareness to your torso,
Feel the rise and fall of your breath as it nourishes your entire being.
Feel your shoulders,
Arms,
Hands,
And fingers sinking into the bed,
As if they're being pulled down by gravity.
Now,
Focus on your neck.
Let go of today's tension,
Allowing your head to rest comfortably on your pillow.
Feel the soothing warmth spreading through your jaw,
Mouth,
Cheeks,
And eyebrows,
Melting away any remaining tension.
Now,
Imagine yourself lying down on the soft forest floor.
Feel the coolness of the earth beneath you.
Notice the sounds around you,
The gentle rustling of leaves,
The distant melodies of birds.
As you lie there,
Take notice of the forest around you.
The tall,
Proud,
Majestic trees reaching towards the sky,
Their branches swaying in the wind.
Their presence oozes a feeling of peace and stability.
The air is crisp,
Filled with the scent of pine and earth.
A gentle energy awakens within you,
A desire to explore and connect with the natural world.
Slowly,
Rise up from the ground.
Feel the moss beneath your bare feet.
Begin your walk through the forest and immerse yourself in the beauty of your surroundings.
The sunlight creating patterns of light and shade on the ground.
Feel the soft breeze against your skin,
Carrying whispers of ancient stories told by the forest itself.
With each passing moment,
A sense of tranquility washes over you,
Connecting you to the wisdom of this place.
As you continue your journey,
You notice a vibrant,
Colorful butterfly fluttering before you.
The butterfly's delicate wings carry a sense of wonder,
Inviting you to follow its path.
Begin to follow the butterfly as it leads you deeper into the forest.
Each step you take feels light and easy,
As if an invisible force is guiding you.
Pause for a moment.
There are so many beautiful flowers all around.
See their vivid colors,
Each petal unfolding like a work of art.
Appreciate their beauty and breathe in their gentle aroma.
As you continue to follow the butterfly,
You notice it leading you to a small river,
Glistening and crystal clear.
The sound of flowing water draws you closer,
And you feel a strong desire to submerge yourself in it.
Slowly,
You step into the river,
One foot at a time.
You sense the refreshing coolness caressing your skin.
Let yourself go deeper,
Immersing your legs,
Your waist,
And eventually your entire body.
Allow yourself to surrender to the gentle current,
Feeling entirely supported and at ease.
As you explore the waters of the river,
Envision all your worries and everything you no longer need dissolving.
Carry the way downstream.
Relax and let your body float on the surface of the river.
After enjoying the revitalizing waters,
Slowly make your way to the riverbank.
Find a comfortable spot on the grass and lie down.
Allow yourself to connect with the grounding energy of the earth.
The butterfly approaches you once again,
As if whispering a silent thank you for embarking on this journey.
With slow and steady breaths,
Feel your body settling into the grass,
Getting heavier and heavier.
May you have a deep restorative sleep.
Good night.
