Begin by taking a few moments to make sure you're as comfortable as you can be.
So making sure you're warm enough and supported by any pillows you may need.
If you have a drop of lavender that's really nice on your pillow.
Just setting the scene for your peaceful night's sleep.
We're going to begin by taking a lovely deep breath.
Inhale through your nose for the count of four.
Hold your breath for the count of seven.
Exhale through your mouth for the count of eight.
Wonderful.
Let's do that a couple more times.
Ensuring you're breathing deeply into your belly.
You can place your hands here and feel the rise and fall of your stomach.
So inhale through the nose for four.
Hold for seven.
And through the mouth exhaling for eight.
Right to the end.
Inhale through the nose for four.
Hold for seven.
Release for eight.
And now just allow your breath to find a deep comfortable rhythm for you.
And I invite you now to become aware of your feet.
And to tense all the muscles here by curling your toes and squeezing.
Hold without causing discomfort.
Just for another moment.
And now release.
Feel the muscles release,
Melting in softness and relaxation.
Now move that awareness to your lower legs.
And tense the muscles in your calves by flexing your ankle.
Holding,
Squeezing,
Without straining.
And now release.
Notice the difference,
That sense of relaxation.
Bring your awareness now to your upper leg and pelvis now.
And tense here by squeezing the thighs together and holding.
Just for another moment.
And gently release.
Feel the lymph sensation in your legs and repeat silently to yourself.
My feet and legs are relaxed.
Bring your awareness now to your stomach.
And tense here by bringing the belly button towards the spine.
Hold.
And release.
Feeling and noticing the softness here.
The comfort and ease as you're continuing with those deep slow breaths.
Become aware of your chest now.
And breathe in once deeply and hold it there.
And release.
Feel your chest sinking as the air leaves your lungs.
Breathing gently once more.
With more comfort,
Perhaps more space than before.
Now bring your awareness to your back.
And tense here by squeezing your shoulders behind you and hold.
And now release and relax.
Your torso feels soft and repeat silently to yourself.
My torso is relaxed.
Now become aware of your arms from your hands to your shoulders.
And choose now to make a fist with each hand and squeeze.
Shoulders dropping away from the ears as you tense all the muscles in both arms.
And release.
And let go.
Release.
Surrender to the softness once more.
And repeat silently to yourself.
My arms are relaxed.
Continuing to breathe deeply and softly.
Bring your awareness to your neck,
Face and head now.
And relax for a few moments here by scrunching your face and hold.
Release.
Notice the difference in how you are feeling.
And now,
Tense your whole body in one and just hold for a moment.
A little longer.
And release.
Feel yourself sink.
Feeling heavy,
Supportive.
Breathing smoothly and easily.
Silently repeating,
My whole body is relaxed.
The day has now gone.
You can let it go.
You are completely at ease.
Tomorrow you will wake refreshed and energized but now we are drifting into the space in between.
Into the place where you can switch off and reset,
Cocooned by the night.
Go in sleep deeply and peacefully.
