Begin by adjusting yourself until you feel 5 to 10 percent more comfortable.
Tell your body,
Body we are safe now.
You have permission to release.
Let the nervous system know that it is time to let go.
Give yourself permission to come into a full deep yawn.
One more time,
Full deep yawn.
Now if it feels comfortable,
Rest your hands at the tops of your thighs on your hip creases.
This helps ground into the body.
Begin to take some slow deep full breaths into your belly.
Say breathing in I soften my body.
Breathing out I surrender.
Breathing in I soften my body.
Breathing out I surrender.
Now letting go of the conscious breath.
Rest all of your attention on your eyes.
Invite the muscles around the eyes to release and soften.
Inner corners of the eyes relaxing.
Eyelids so heavy now.
So heavy.
Invite the eyeballs to sink into their sockets.
Noticing all the small muscles behind the eyes.
Encourage them to release.
Eyes so soft now.
Moving your attention down inside your head behind your nose.
Sensing the breath moving in and out of the nostrils.
Breath moving in.
Breath moving out.
Simply observing.
Nothing to change.
Just the natural rhythmical flow of the breath.
Breath moving in.
Breath moving out.
All the muscles of the face softening now.
Forehead,
Eyes,
Temples,
Cheeks,
Jaw,
Lips.
So relaxed that sleep can carry me safely away.
Direct your attention down inside your head to your mouth.
Inviting the tongue to release into the floor of the mouth.
Bring all of your attention into the center of the tongue.
Let go of everything else.
Just the center of the tongue.
All of the sensations there.
Shift your attention to the tip of the tongue.
And then trace all the way back to the root of the tongue at the back of the mouth.
Follow the path down the throat and inside the neck.
Sensing breath moving through the throat.
Gentle,
Flowing,
Whispering breath.
So relaxed now.
Simply letting go as you sense the breath at the throat.
Let your attention slip from your throat down into your torso to the center of your chest.
To your heart space.
Rest all of your attention deep within your heart.
Everything else falling away.
Just the heart.
Sense open.
Surrender.
Body relaxing now.
Bring your attention to your spine.
Down to your tailbone.
Down the legs.
To the soles of the feet.
Imagine putting down roots from the soles of the feet anchoring into the earth.
Body becoming so still now.
Allow this deep anchoring to bring a flow of soothing earth energy up to the soles of the feet.
To the ankles.
To the forelegs.
To the knees.
All the way up the thighs to the floor of the pelvis and the tailbone.
Both legs so heavy now.
Body completely letting go.
Coming up to the belly and the low back.
Surrounding the navel and the waist.
Up to the low ribs and mid back.
All the way to the heart.
Completely uniting at the heart.
Filling across the chest from armpit to armpit.
Across the upper back and shoulders now.
Whole torso so heavy.
Just letting go.
Shoulders releasing any tension.
Flowing over the shoulders to the upper arms.
Elbows.
Forearms.
To the wrist.
And the palms of the hands.
To the fingertips.
Completely letting go.
So relaxed as you slip your attention up the neck to the back of the head.
All the way up to the scalp.
Slipping over the forehead.
And so relaxed as you move into the temples.
Eyes softening.
Eyelids so very heavy.
Eyes sinking and releasing completely.
Cheeks melting downward.
All the muscles of the face softening.
Tension releasing.
Whole body so calm.
So relaxed now.
Free to let go.
Mouth softening.
Jaw so loose.
Tongue relaxing and releasing now.
Throat softening as you float your attention into your chest.
Finding your heart center.
Make contact with the space.
Feel your own sacred rhythms there.
Free to surrender,
Relax and restore.
Finding that inner sense of peace and tranquility.
Rest here in this stillness.
So safe now.
Safe enough for sleep to carry me safely away.
