And so allow yourself to settle and get comfortable,
Your body finding just the right position and your mind acknowledging that it is time to rest.
The day is done.
Breathe.
You have earned the right to rest.
Breathing naturally,
Beginning to notice each breath,
Not trying to manage or manipulate it,
Just noticing each inhale and each exhale.
Inhale and exhale,
Gentle,
Easy breaths.
Breathing in and out,
In and out.
And now if it feels good,
Perhaps taking each breath a little deeper,
Exhaling a little longer each time.
Just breathing,
Naturally,
Slowly and deeply.
Maybe imagining that with each breath,
Your body is becoming heavier and heavier.
And in this moment,
You are committed to letting go of the day and moving into a place of rest.
Your body knows that it is time to sleep and every muscle,
Every bone,
And every cell long to let go and release the day.
And so now you will,
Easily,
Helping your body let go of the day and prepare for rest.
And as you settle into your body and the support beneath you,
Perhaps it would be helpful to give your mind permission to just relax.
It's okay inviting the mind to just notice the breath for a moment,
Maybe relaxing a little bit more as we move through a few simple relaxation movements.
Just easy contraction and relaxation movements that signal your body that it's time to begin its natural and automatic relaxation process.
As I guide you bit by bit,
Remember to be gentle with yourself,
To just allow no efforting,
No straining,
Just nice,
Easy awareness as I guide you to gently contract and relax your muscles,
Releasing any tension and allowing your body to naturally prepare for sleep.
And it's perfectly okay to go at your own pace,
Just letting my voice drift over you and allowing your attention to go within.
Just breathing,
Being with each breath,
Following along at your own pace or not,
Simply breathing in as you contract your muscles,
Exhaling as you relax.
And with your next inhale,
Gently curl your toes nice and tight and release them as you exhale.
Again curling the toes,
Always breathing in as you tighten the muscles and relaxing as you exhale.
Breathing in,
Flex your feet up towards the ceiling nice and tight,
Feel your calves contract,
Your thighs tighten and your heels lift slightly,
And relax as you exhale.
Again,
Feet flexed towards the ceiling,
Legs tighten and your heels lift,
And relax.
Already noticing how your body knows exactly what to do,
The mind is quieting and relaxing,
Perhaps my voice just washing over you,
Light and soothing.
Now breathing in and tightening your hips and buttocks nice and tight,
Using any tension to contract these powerful muscles,
And relax.
Take a deep cleansing breath and exhale fully,
Completely emptying your lungs,
Releasing all the old stale air and creating space for fresh,
Healing oxygen.
Feel how easily your body melts into the support beneath you,
So natural and easy,
Your own way,
Your own pace,
Whatever feels good.
And on your next inhale,
Slightly arch your back,
Feeling a slight pull across your stomach,
Tense your shoulders,
Holding it as you take deep little sips of air,
And relax.
Noticing it's a little easier now to breathe a little deeper,
And breathe shrugging your shoulders up to your ears tight,
Tight,
And relax,
Allowing any burdens or worries to roll right off your shoulders.
It's okay to let any worry or stress slip off your shoulders and let yourself rest,
Be renewed,
Knowing you'll be better for it tomorrow.
Just now in this moment,
There is only now,
And it is fine to let go.
Now breathe,
Curl your hands into fists,
Press your arms firmly into the support beneath you,
Feel your elbows and wrists tighten,
Gathering every bit of anything that does not serve you,
And releasing it all on an exhale.
Breathe in,
Open your mouth wide,
Moving your jaw up and down,
Releasing all the muscles of the face as you exhale,
Feeling your neck relax,
Your forehead relaxed,
Your eyelids completely soft,
And you feel your forehead let go just a little bit more,
Your eyelids are a little bit heavier,
Your whole body feels heavy,
So naturally at rest and at peace.
And with one last deep breath,
Imagine that breath moving from your toes all the way up and through your body,
Cleansing,
Healing,
And exhaling that air out the crown of your head,
Your body completely cleansed and relaxed,
Heavy with acceptance and contentment.
In this moment,
You are safe and all is well.
As your body relaxes even deeper,
Your hips just a little bit heavier,
Feeling your shoulders drop just a tiny bit more,
Your mind quiets,
Any thoughts like mist,
Little wisps of nothing,
Swirling soft and beautiful,
Your mind a hush like a whisper through the trees,
Ease settles over you.
It is perfectly fine to just be.
Be right where you are.
Here now,
In this moment,
You are safe.
You are safe.
And it is safe to rest.
It is safe to welcome peace,
To relax into peace,
To feel yourself flow into peace,
Guiding you,
Soft,
Sweet peace,
Guiding you into sleep,
The body heavy,
Breathing peace,
And peace is here.
And peace is here.
Peace is here.
Peace is here.
Body melting so easily,
Naturally.
If thoughts arise,
Which is perfectly natural,
Just noticing,
And perhaps peace,
Like a soft summer breeze,
Moves them gently across your mind,
Peace,
Soft and gentle,
Is with you,
Surrounds you,
And is within you.
You are safe.
Every breath a reassurance of being safe and at peace.
Feeling clouds of cotton,
Soft and white,
Just drifting,
Just drifting,
Thick,
Soft,
Quiet,
And your heart takes a deep,
Slow breath.
Your heart is breathing,
Deep and slow.
Breathing in love,
Exhaling everything.
Your heart inhaling love,
Exhaling everything.
Peace is here.
Peace is here,
And it is within you.
Soften,
Open.
It is okay to let go and melt into peace.
Let your heart breathe love.
Let your mind be peace.
You are naturally,
Easily,
The essence of peace.
And breathe just to rest,
To be,
For now,
So easy,
Wrapped in sweet ease of sleep.
You are loved.
You are love.
You are peace.
You are peace.
You are so beautifully you,
So easily,
So perfectly you.
So beautifully,
So naturally,
Love and peace.
You are love and peace.
Peace is here,
And sleep is welcome.
Sleep is here.
Peace is here.
Love is here.
And as you sleep,
Beautiful dreams are coming true.
Beautiful,
Beautiful,
Loving dreams are coming true.
