Begin by finding a comfortable position in a quiet room where you won't be disturbed.
Lie down on your back,
Hands resting gently at your sides.
And if you feel comfortable,
Close your eyes.
Take in a deep breath,
Slowing your breathing and signaling to your body that it is time to calm down and relax.
Breathe in deeply and exhale fully.
With every in-breath,
You take in relaxation.
And as you breathe out,
Release any tension or stress that has built up during the day.
As you continue to breathe slowly and deeply,
I want you to concentrate on the sound of my voice,
As it's the only sound that will matter to you right now.
And as you listen,
Imagine that with every word I speak,
You're drifting deeper and deeper into a state of complete relaxation.
It is almost as if you're floating down a gentle river on a soft,
Supportive leaf.
The current is taking you along effortlessly,
And the sun shines warmly on your skin.
As we start our descent into sleep,
We will begin with the sensation of heaviness in your feet.
Imagine a warm wave of relaxation that starts in your toes and slowly moves up through your feet.
It feels so good to just give in to that heavy,
Sinking feeling.
Allow this feeling to move into your ankles,
Relaxing deeply,
Up through your calves and knees.
With each breath,
They become more and more relaxed.
The warm wave moves up your thighs and hips,
Swirling around,
Releasing any remaining tension.
Your legs are feeling so heavy now,
Comfortably heavy,
As if they are sinking into the bed.
It feels wonderful.
This warm energy continues to travel up your spine,
Relaxing each vertebra as it ascends.
A sense of peace washes over you as this wave passes through each muscle,
Each nerve,
And each fiber of your being.
Your chest and abdomen are serene and calm.
Your heartbeat is slow and rhythmic.
Your body becomes looser and heavier with every heartbeat.
Let your shoulders drop as the tension melts away from them.
Drop.
Drop.
Even more.
Your upper arms,
Your forearms,
And hands feel heavy.
So heavy,
As if they are gently being pulled down by gravity.
Now,
That sensation of comfort moves up your neck,
Relaxing the muscles there.
It might make you want to swallow as the relaxation deepens,
Or yawn,
And that's okay.
Your jaw is unclenching,
And your face is smooth,
Wrinkle-free.
Your eyelids are so heavy.
And every time you breathe out,
You feel even more relaxed,
More at peace.
Your entire body is now peacefully at rest.
You're feeling happy and contented.
A beautiful stillness is spreading through you,
And you are ready to sleep into a deep,
Restful sleep.
As you sleep,
Your subconscious will take control,
Consolidating memories,
Learnings,
And healing.
You will awaken feeling refreshed and rejuvenated.
Remember,
Any and all sounds around you,
Or in the distance,
Will only help deepen your sleep.
You are in a safe place,
Calm and peaceful.
In a moment,
I'll count down.
From five to one,
And with each number,
You'll feel more and more relaxed,
Until you reach a profound state of relaxation.
Five,
Feeling more relaxed.
Four,
Your body is completely loose and heavy.
Three,
Sleeping further down into calmness.
Two,
Almost there at the age of slumber.
One,
You are now in a deep state of relaxation,
And ready to drift off into a deep,
Peaceful sleep.
You will remain in this state of deep relaxation throughout the night,
And whenever you are ready to wake,
You will return to your full awareness naturally,
Filled with radiant well-being.
Good night and sleep well.
Namaste.
