So find yourself in a lying position with whatever pillows and blankets you need to feel as physically comfortable as possible.
Making any adjustments to your physical body so that you can relax completely.
Allowing your eyes to be gently closed and settled in your eye sockets.
And then allowing yourself to really settle in taking a few smooth slow breaths in and out of your nose.
Really feeling the surface that you're lying on that is supporting you completely.
Feel the support of the bed,
Perhaps the warmth of the blankets.
And on your next exhale,
Give over the weight of your body to the bed,
Allowing it to hold you completely.
And as you do this,
Affirm to yourself that you are guiding yourself into a deep,
Restful sleep.
And gently bring your attention to your breath and sensing how your breath is moving.
And where you experience the breath most in your body.
Perhaps in your belly,
Gently moving with each breath.
Or perhaps in your rib cage,
Sensing the gentle expanding and releasing of your rib cage as the breath flows in and out of your body.
Or perhaps you're sensing your breath in your nostrils as the air moves in and out of your nostrils.
Really moving away from any effort,
Just simply allowing the body to breathe as it wants.
Perhaps noticing the slight pause at the top of the inhalation and the slight pause at the bottom of the exhalation.
And if your attention wanders,
It's completely okay,
Just gently guiding it back to the sensation of the breath.
Now bring your attention to the muscles of your face.
And just notice if there are any areas of tension.
Noticing if there's any tension in your jaw.
And just gently allowing it to release.
Noticing any tension in your tongue and allowing it to settle.
Your tongue gently receding to resting on your bottom palate.
Notice any tension around your eyes.
And see if you can relax the muscles around and behind your eyes.
Allowing your eyes to be heavy,
Completely supported by your eye sockets.
And allowing any tension on your forehead to melt outwards towards your temples,
Leaving your forehead smooth and cool.
And then check in with your belly,
Allowing it to be relaxed and at ease.
Allowing your attention to spread down both your arms and into your hands.
Your arms and hands at ease,
Heavy and completely supported by the band or your body.
Thank you for watching!
Spreading your attention down both legs and into both feet.
And completely supported by the bed.
Gently guide your attention back to your face,
Sensing the sensation that is present on the surface of your face.
And if it feels good to you,
Perhaps inviting a warm healing sensation to cover your face.
Sensing also the back of your head,
Where it makes contact with the pillar,
And inviting the warm healing sensation to be here also.
Sensing down your neck,
The front and the back.
Then really spreading your attention across your left shoulder,
Sensing down your left arm,
The left palm of your hand,
And each finger on your left hand.
Perhaps inviting the warm healing sensation to be present in your entire left arm and hand.
And then spreading your attention across your right shoulder and down your right arm,
Sensing your right palm and each finger on your right hand.
And inviting the warm healing sensation to spread down your entire right arm and hand.
And then sensing down your chest and your abdomen,
The front surface of your torso,
And then sensing down the back surface of your torso,
Sensing the left side of your torso and the right side.
And inviting the warm healing sensation to spread throughout your entire torso.
And sensing down your left leg,
Thigh,
Knee,
Left shin and calf,
Your left ankle,
Foot and toes,
And inviting the warm healing sensation to spread down your entire left leg and foot.
And then sensing down your right leg,
Thigh,
Knee,
Your right shin and calf,
Sensing your right ankle,
Foot and toes,
Inviting the warm healing sensation to spread down your entire right leg and foot.
And then gently letting your attention spread,
So you are sensing your entire body completely at ease and resting in the warm healing sensation.
And that's it.
Thank you.
