Welcome.
Before we begin,
Make sure that you are ready for bed and that you've switched off any other devices and notifications and that you've minimised any distractions.
Then,
Getting comfortable in your bed.
Take a moment to snuggle down.
Find a really comfy position.
Allow your eyes to close.
Allow your eyelids to feel heavy and relaxed.
Moving your awareness to your breath.
As best you can,
Become aware of the rise and the fall of the breath.
Feeling the body expanding as you inhale and softening as you exhale.
Allowing the breath to become smoother and more even.
Feel the weight of your body pressing down into the surface of your body.
Pressing down into the support beneath you.
Notice how the sheets and covers feel against your skin.
Feel the weight of your head as it sinks deeper into the pillow.
Feeling more and more relaxed.
Feeling calm.
Feeling nurtured.
Feeling supported.
Nowhere else to be.
Nothing to fix.
Nothing to achieve.
No one to impress.
Allowing this time to be for you.
Consciously resting.
Purposefully relaxing.
As you begin to drift towards sleep.
As you relax here,
Move your awareness to your feet.
Exactly where they are.
And feel that your toes are softening and relaxing.
Allow this sense of relaxation to travel up your feet and feel that your feet are becoming heavier,
More relaxed.
All the muscles softening and relaxing.
Any tension dissolving.
And allow your ankles and your calves to relax.
Your knees and thighs relax as this wave of relaxation is traveling up through your legs.
Relaxing more and more.
Feel this relaxation continuing up into your hips and your pelvis.
Relaxing deeply into your lower back.
Releasing any tightness.
Feel all the muscles in this region relaxing and letting go.
Allowing your ribs and your back to relax.
Releasing all tension.
Feeling the body soften.
Your heart space is now filled with warm relaxation.
Feeling any tension or restrictions melting away.
This relaxation travels into your shoulders and your neck.
Feel your shoulders soften and relax.
Feel the muscles in your neck relaxing and releasing.
Feel this relaxation traveling into your chin and your jaw.
Relaxing your jaw.
Feeling all the muscles in your face soften and relax.
Allowing your eyes to relax in their sockets.
Feel your brow become smooth and relaxed.
Letting go.
Allowing this wave of relaxation to reach the top of your head.
Notice your entire body now heavy and relaxed.
Feeling spacious.
Feeling free.
Notice your mind now.
Feeling the spaciousness here.
The stillness.
The calmness.
Feeling those qualities in your mind and in your body.
Everything else has just faded away.
From this place of tranquility you can allow yourself to drift off to sleep.
Drifting towards sleep.
Never quite sure when the waking state ends and sleep begins.
Relaxing.
Resting.
Surrendering to sleep.
Drifting off to a world of sleep and dreams.
Allowing yourself to drift and wander.
Going to sleep.
Sleeping deeply and easily.
Peacefully sleeping.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
