Hi,
I would like you to start by finding a comfortable lying down position.
Snuggle yourself into your comfy bed.
Pillows?
Your favorite stuffy?
How about that blanket that you love?
Great!
You are ready to start your journey to a wonderful night's sleep.
As you are lying there all comfy and cozy as a little bug,
I want you to allow your eyes to close and your breath to begin to deepen in and out of your nose.
As your breath begins to deepen,
Feel your body settle into the support of your bed beneath you.
You are exactly where you need to be.
Invite any tension or tightness or pains you may be experiencing in your body to let go and release into that support beneath you.
You do not need it anymore.
If and when thoughts begin to filter into your mind,
Acknowledge the thought.
Say,
Hey,
I see you and then let it go with a breath out.
As you draw your awareness back,
I will slowly go through all areas of your body and inviting them to relax.
Start with your toes.
Let your toes relax.
Let your feet relax.
Relaxing your calves and your thighs.
Your entire legs are all relaxed.
Letting your hips relax.
Moving up to your pelvis.
Let your pelvis relax.
And your belly.
Relaxing your belly.
Your chest now relaxes.
Feel your lower back relax.
As you move up to the middle back,
Relax the middle back.
And up to the upper back,
Relaxing it.
Shoulders relax.
Hands relax.
Let go of your grasp.
Forearms relax.
Relaxing all the muscles in your arms.
Relax your neck.
Relax your throat.
Swallow to release the tension in your throat.
Relax your jaw.
Let your tongue relax.
And your cheeks relax.
Let your eyes relax.
Relax your forehead.
Let your face go and relax.
Let your whole scalp relax.
Now your whole body should be relaxing.
Breathing out.
Breathing in.
And breathing out.
From this wonderful,
Relaxing place,
I invite you to take a whole body breath.
This breath is calm and cool.
Inhale through the heels of your feet all the way through the top of your head.
As you exhale,
Feel the breath come down through the top of your head all the way through your feet.
As you repeat that full body breath,
As you settle in and relax,
A few more moments of breathing in this manner.
Let go of the full body breath.
And allow your breath to return to its normal,
Natural rhythm.
Scan your body now for any other areas that might be tense.
For each area,
Imagine directing your breath to that area.
Imagine breathing in relaxation,
Breathing out tension.
Breathing in a feeling of relaxation,
Breathing out all your tensions and worries.
Feel your muscles relax with each breath.
Continue to scan your body,
Relaxing each area.
As you are now very relaxed and calm,
I invite you to come with me on this wonderful journey to a restful sleep.
You might have thoughts about things you did today or things you need to do tomorrow.
Perhaps you are worried about something or someone.
Maybe you did not have a good day.
Feeling anxious?
Feeling nervous?
Sad?
Or maybe you had a perfect day and you don't want it to end.
It's okay.
It's your time to rest.
Now,
It is time to get your mind ready for sleep.
Tomorrow will bring a wonderful day for you.
A day full of love and laughter.
You deserve it.
You are an amazing person.
You are loved.
It is time to take any thoughts that you may have.
You don't need them tonight.
I want you to imagine a box with a lid on it.
I want you to take that box and then fill it with any worries that you may have.
I want you to take this worry box and fill it full with anything that might be bothering you.
Is the box full?
Great.
Now,
Let's take the lid to the box and close up your worries.
You don't need them tonight.
You are safe and you are loved.
Now,
Let's take this box and let it float up high above the earth.
Watch it drift towards the stars.
Drifting and drifting.
Watch as it gets smaller and smaller and smaller until you can't see it anymore.
Your worries are now gone.
Your body is very relaxed.
Your mind is very quiet.
You are in a safe and loving place.
It's time to give yourself permission to fall asleep as wonderful dreams await you.
As I count down from 20 to 20,
And as each number passes,
You'll feel more and more relaxed.
Give yourself permission to fall asleep,
Concentrating only on the numbers.
Continue to breathe quietly and calmly in and out of your nose.
Remember,
All of your worries have been sent off to the stars.
20.
See the number 20.
Breathe in.
Breathe out.
You are calm.
19.
Welcoming in tiredness.
Giving yourself permission to sleep.
18.
17.
16.
Breathing in.
Breathing out.
You are safe.
15.
14.
13.
You are getting ready for magical dreams.
12.
11.
Continue to breathe.
Warm.
Comfortable.
10.
9.
8.
It's time to start letting go.
It's okay to drift off to sleep.
7.
6.
5.
Sleep is getting closer.
You are safe.
4.
3.
2.
Almost there.
Let your body drift off.
1.
Relaxed.
Peaceful.
The next stop for you is sleep.
Drifting.
Drifting.
Drifting.
Good night.
