Lie down on your back and make yourself super comfortable by resting the arms by your side with the palms facing up and let the toes and feet flop open.
Maybe you cover yourself with a blanket or you snuggle under your duvet so you feel warm and cozy.
Take a moment to wiggle and move so you find your most comfortable position and when you find it gently close the eyes and feel your body supported by the surface underneath you and allow the body and the mind to feel supported and cared for.
Let your breath flow naturally in and out through your nose without pushing or forcing the breath.
Just breathe the way you naturally breathe in and out through your nose and then relax the muscles of the face,
Relax the neck,
The shoulders,
Relax the whole body from the crown to the tip of the toes.
Take a deep breath in through the nose,
Hold the breath and then open the mouth and sigh out.
Again breathe in,
Hold the breath and sigh out through the mouth.
One more time breathe in,
Hold the breath and sigh out and then go back to your natural breath flowing in and out through your nose as you mentally repeat these affirmations back to yourself.
I release any tension in my body.
I surrender to the surface underneath me.
I deserve to sleep.
I am grateful for the nourishment of rest.
I allow my mind to relax.
I've done enough today.
Sleep well.
Sleep well.
Sleep.
