It's time now to allow your mind and body to begin to wind down.
Wind down and relax.
Invite you to settle into your bed,
Lying under the covers with your eyes closed,
Taking your own time to get comfortable.
Feel your body,
Arms and legs sink into the softness of your mattress.
Just feel this softness.
Bring your full attention to this calming and nurturing time.
A time where you can let go of the thoughts and memories of the day and just let them come and go as they will.
Drift into a peaceful and relaxing space.
I'd like you now to become aware of your breathing.
Feel its calming effect on your body and take a few deep breaths,
Breathing in through your nose and then out through your mouth.
You may like to make a little sigh as the breath leaves your body.
At the end of this sigh,
Leave a little pause before commencing the in-breath.
It's in this pause where you have natural awareness,
So explore this awareness with each breath.
And in your own time,
Allow your breathing to return to its natural rhythm and begin to switch off your body and allow it to sink deeper and deeper into the bed,
Trusting that rest is the best thing for your body now.
Take a moment here to feel into your body,
Just noticing how it feels.
Is it feeling heavy or light?
Restless or still?
Is it relaxed?
Perhaps there are some areas of tension.
However it's feeling,
Don't try to change anything.
You are just observing.
Feel the weight of your body pressing down on the bed.
As you do,
Just allow any thoughts to come and go,
Just like clouds passing by in the sky.
Imagine now that you are on a tropical island,
Lying on a sun lounge under a palm tree,
In front of a beautiful tropical beach,
Where the water is a brilliant turquoise colour and the dancing white foam laps the shores.
And the golden sand shimmers in the sunlight,
Sparkling like a thousand tiny jewels.
It feels good to be reunited with the ocean,
Listening to the sounds of the waves ebb and flow.
A warm tropical breeze blowing over your body,
And a dappled light through the palm trees,
Gently caressing your skin.
Today is a good day,
And you are free to stay here as long as you like.
Alone on this beautiful beach,
In a perfectly safe place,
And nothing else to do here except listen to the sounds of the waves lapping against the shore.
Listen to the uniqueness of each wave.
Some arrive quickly and break late at the shore.
Some move slowly,
Petering out gently as they arrive to shore.
Smell the humid sea air.
Feel the warmth of the sun recharging your batteries,
Gently moving you towards a calm and gentle rest,
In this peaceful and happy place.
Anytime you wish you can retreat back into your beach bungalow,
Take a warm shower and wash the sand from your body,
And retire into your comfortable bed.
Listen to the waves and the gentle sea breeze,
Gently blowing through the flowing curtains.
The air is so clean and clear.
Each time you breathe in you can feel it purifying your body,
Nourishing the sounds,
Making you feel completely at peace.
Know that there's nothing you need to do right now,
No place you need to be.
Feel free to just drift into a restful and blissful sleep.
Off to sleep well.
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Thank you.
