Sometimes we find it difficult to get to sleep because our mind is busy,
Because that's what minds do.
And the busy mind holds our body in a place of tension and keeps our breath shallow and fast.
So for the next few minutes gently focus your mind,
Gently rest your mind on my voice and together we will settle your mind,
Ease your body and deepen your breath as you drift into a place of sleepfulness.
Start by being sure that your body is comfortable.
Are you lying in a comfortable position?
Perhaps flat on your back is best with your legs uncrossed and your hands in a place that is comfortable to you,
Perhaps on your belly,
Perhaps beside you.
With a deep long breath settle your body into position.
Bring your attention to your breath,
Be sure that it is long and deep,
Deep into your lungs and notice that your breath can slow.
Have a sensation of breathing right down into your toes and noticing how your body expands and contracts with the breath.
As you breathe long and slow your nervous system gets the message that you are safe,
You can soften and relax.
Bring your attention to your feet,
Notice your feet if there is any discomfort there,
Wriggle,
Stretch or flex and then allow your feet to fall into a place of softness.
Simply let go any tension in your feet.
Bring your attention to your legs,
Your calves,
Your shins,
Knees and thighs.
With the next outward breath allow your legs to drop into a place of peacefulness.
Bring your attention to your hips,
Your bottom and your belly.
Again on the outward breath allow your body,
Your hips,
Your bottom and your belly to let go,
Release,
Relax.
Let your attention drift now to your chest and shoulders and back.
It is likely there is some tension in your shoulders,
Wriggle them a little,
Stretch them,
Push them down and back and then release them into a natural position.
And on the next outward breath release,
Relax,
Let go.
Bring your attention to your arms,
Your upper arms,
Elbows,
Lower arms and your hands and fingers right to the tips of your fingers.
And on the outward breath release,
Relax,
Let go.
With your attention now to your neck and your head notice your jaw.
We often hold tension there without realising.
You may like to wriggle your jaw,
Release and relax.
Likewise your eyes and your forehead.
Notice if your brow is smooth and deliberately release,
Relax,
Let go.
On the next outward breath scan your body again from top to bottom,
From the top of your head to the tip of your toes with a sense of release,
Relax,
Let go.
And as you have been scanning your body and allowing your breath to soften and release any tensions in your body,
Have you noticed that your thoughts have settled?
The gentle focus of your mind on your breath and your body may have allowed your thoughts to settle.
Keeping your focus now on your breath,
Simply observe what is happening with your thoughts.
They will arise and they will fall away because that is what thoughts do.
Notice that some thoughts arise and bring tension into your body.
Simply bring your attention back to your breath and on your outward breath let that thought fall away.
As you watch your thoughts settle,
Your body settles and your breath settles.
Gently keep your focus now on your breath and the gentle sensation of the pulsing in your body as your breath fills your body and expands and then releases.
Just hold your attention there very gently on your breath as little by little your thoughts settle.
They calm,
They release you into your breath,
Into your body.
Breathing in and out.
Soften,
Relax.
Long and slow.
As you drift into your dreams.
