Lie on your back with your palms facing up and close your eyes.
Take a deep inhale,
Allowing the breath to move from your belly to your chest and out your nose.
Get comfortable.
Allow your eye sockets to soften,
Your ankles to follow the side,
Your shoulders relaxing into the earth.
Your jaw relaxes.
The teeth and the lips part and the tongue relaxes.
Take a deep inhale and as you exhale,
Feel your body opening up in full surrender to relaxation.
Soften,
Relax.
Inhale and as you inhale,
Breathe in a peaceful,
Calm air.
And as you exhale,
Release any tension,
Stress,
Contracted feeling.
Let's do this again.
Breathing in serenity and breathing out any thought patterns,
Any distractions,
Inviting in a clear,
Calm,
Spacious mind.
One more breath.
Inhaling deeply.
Breathing in natural,
Effortless breath.
And exhaling.
Any anxiety or tension.
And enjoy this restful space.
Feeling as though you're blanketed in safety and peace.
Breathing in relaxation and restoration.
Going to count down from 10 to zero,
Taking an inhale and exhale on each number and sinking deeper and deeper into sleep and relaxation as we count down from 10 to zero.
Inhaling 10 and exhaling.
Inhaling 9 and exhaling.
Go at your own pace,
Allowing yourself to slip into a very deep state of sleep,
Welcoming in peaceful rest.
Calmness,
Balance,
Breathing in and out,
Effortless,
Natural breath.
Drifting into a state of total rest.
Now relax different parts of the body.
Don't concentrate on my words.
Just see and feel the body part as I name it.
Beginning with your eyes,
Eyelids,
Tip of the nose,
Bridge of the nose,
The whole nose,
Right cheek,
Left cheek,
Both cheeks,
The area above the upper lip and below the nostrils,
The lips,
The gums,
The teeth,
The tongue,
The chin,
The area between the eyes,
Right temple,
Left temple,
Both temples,
The forehead,
Right ear,
Left ear,
The area above the top of the head,
And then the crown of the head,
The back of the head,
The entire scalp.
Move your attention down to your right hand,
The thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
The palm of the hand,
The palm of the hand,
The top of the hand,
The wrist,
Forearm,
Right elbow,
Right upper arm,
Right bicep,
Right armpit,
Right shoulder,
Right neck,
The throat,
The back of the neck,
Left side of the neck,
Left shoulder,
Left bicep,
Left armpit,
Left upper arm,
Left elbow,
Left forearm,
Left wrist,
Left thumb,
Left index finger,
The middle finger,
The ring finger,
The pinky finger,
The palm of the hand,
The palm of the hand,
The top of the hand,
The entire left hand,
The right chest,
The middle chest,
The heart,
The left chest,
The right ribs,
The left ribs,
The navel,
The entire stomach area,
Scanning the entire stomach area,
Vertebrae by vertebrae,
Moving down the neck to the base of the spine,
The right shoulder blade,
The left shoulder blade,
The right back ribs,
The left back rib,
The lower back,
The sacrum,
The entire back,
The back of the head to the lower back,
The right hip,
The right thigh,
The right kneecap,
The right shin,
The right calf,
The right ankle,
The top of the right foot,
The sole of the right foot,
The heel of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole right foot,
The whole right leg,
Left hip,
Left thigh,
Left kneecap,
Left shin,
Left calf,
Left ankle,
Left heel,
Left sole,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The top of the left foot,
The top of the left foot,
The whole left foot,
The whole left leg,
The entire body,
From the top of the head to the hands to the feet,
The whole body in the state of total relaxation.
You will continue to rest and sleep peacefully and when you wake up you will feel completely at peace and optimistic about the rest of your day.
Good night.
