Welcome to this evening's meditation.
This is an opportunity to wind down and prepare for a long and refreshing sleep.
So just in these first few moments,
Doing what you need to do to get comfortable and to settle in.
Arranging the covers,
Plumping the pillow,
Settling your head just at the right angle,
Making your comfort your priority.
Adjusting and wriggling around until you find that space where the body really gets to soften into the mattress,
Making an imprint.
And it might be that you have your hands on your body,
Connecting to self.
And if so,
You're just beginning here to tune into your natural breath,
Noticing where you experience the breath.
Noticing if there's a particular cadence or rhythm or texture or shape to your breath.
And we're going to begin to just free up the body a little bit,
Taking a handful of deeper,
More conscious breaths,
Inhaling so that you feel the body expanding and receiving.
And holding that power,
That life force,
That energy under the skin.
When you're ready to let the breath go,
Just exhaling it all away and imagining that you're exhaling out through the soles of your feet,
Letting the whole body sink a little more deeply into the support.
And again,
When the body is ready,
Inhaling fully,
Holding that breath at the top of the inhale,
Just holding it,
Cherishing it,
Feeling that sense of containment.
And of course,
When you are ready,
Exhaling slowly out through the mouth and imagining the energy leaving through the soles of your feet.
And one final time,
Relishing the slowness of breath and the fullness of breath.
Letting everything release and relax as you exhale.
And giving the entire weight of your body down and down and down.
Let's be sure here as we release these muscles and the weight of these bones that have carried us through the day,
That we give thanks to the muscles and the bones and we give thanks to the organs and the heart and the brain for working tirelessly in the background to support all that we do.
And in doing so,
In giving thanks,
We also let go of any need to do anything more.
Just letting it go.
We have done our day,
We have done our work and we have done our best.
And in exchange,
The body and the mind are free to rest.
Here,
Giving ourselves permission to park anything outstanding.
Any to-do's or worries or further conversations.
Knowing that they will be best dealt with in the morning once we've been refreshed.
And that for now,
This is our opportunity to withdraw from the world of senses and things and activity in order to come into ourselves and into a state of deep,
Deep.
And as the body has begun to settle down and relinquish any control and any weight,
Let's just bring our awareness to the face,
Making sure that the jaw is soft,
That there is space between the upper teeth and lower teeth,
So that the tongue softens in the mouth.
And any tension that we were holding in the lower part of the face just melts away.
Feeling that melting,
Drifting away as you fall deeper and deeper into a state of total relaxation.
And the cheeks have also softened.
And the ears,
Soft,
No longer scanning for sound,
Just senses beginning to withdraw inwards.
And in this darkness,
We allow the eyeballs to soften and for the corners of the eyes to turn down towards the cheeks,
Softening the focus of the eyes.
And just noticing how those muscles around the eyes release and relax,
Now that there is nothing to be focusing on or seeing.
And maybe too,
We notice any creases and wrinkles between the eyes and across the forehead,
Smoothing out,
So that all the muscles in the face are getting softer and softer.
And the scalp itself is softening.
And the whole head is so heavy.
And that sense of softening and letting go,
Moving down the entire spine and back of the body.
And noticing very softly how deeply the body is held.
How deeply the body is supported.
And as the whole weight of the body just reaches down,
And the same softening,
The same weight of the hips,
The hips are so relaxed.
And the thighs are soft.
Muscles in the thighs totally relaxed.
The softening into the shins and the calf,
My leg is relaxed.
And the ankles and the feet,
So easy and relaxed.
Totally supported from underneath.
So that there is nothing for you to do,
But sink into total surrender.
Deep,
Refreshing sleep.
And knowing,
Without needing to be conscious of anything now,
That as you continue to deepen into your restful,
Refreshing sleep,
You will notice that your whole body is supported.
And that there is nothing that you need to do.
Nothing that needs sorting.
Nothing that needs fixing.
Nothing requiring your attention or time.
All that needs to happen now is for you to fully surrender.
Relaxing the entire body.
Relaxing your grip.
Giving yourself permission.
As you allow this mind to become quiet.
Allowing any thoughts about what has been or what is yet to come to disappear.
Like smoke in the air.
Just whispering away.
Drifting away.
Drifting and melting away.
Just melting and drifting.
And softening into an easeful state.
The hands of sleep.
Being embraced by sleep.
The arms of rest.
Embracing your whole body.
A peaceful and refreshing sleep.
The whole body in sleep.
The whole mind in sleep.
Resting entirely.
Surrendering into the arms.
Sleeping deeply.
Sleeping deeply.
And as we settle into this position.
We want to commit the full weight of the body into the mattress.
Feeling how the muscles and the bones and all the vital organs just begin to relax from the day that has been and gone.
There is no need to hold on to anything in the body.
Instead,
We just let go.
Just encouraging and inviting everything to sink down.
To become nice and heavy.
Really giving away the weight of the whole body.
And feeling how the support underneath us softens as it takes us,
As it holds us.
And as we let the physical body drift and melt downwards.
You can also get a sense of the skin softening.
The outer edges of the body just relaxing and releasing.
Downwards into the mattress.
Towards the earth.
And remembering that there is nothing for us to do here.
Nothing to achieve.
Nowhere to get to.
Nothing to put any effort into.
As we continue to release.
To soften a little more.
And as we continue on this journey towards precious sleep.
Towards the welcome embrace of rest and quiet.
Let us continue to invite the body into a place of surrender.
Bringing our awareness now to where the head meets the pillow.
Becoming aware of the heaviness of the skull and the brain.
And allowing that heaviness just to reach downwards.
To drop completely into a space of surrender.
The moment we allow the eyeballs to soften.
So that the muscles around the eyes relax.
There is no effort involved in keeping the eyes anywhere in place.
We're literally beginning to withdraw the senses.
And signaling to the mind,
To the brain.
That this is our time for rest.
And as we continue to relax around the eyes.
We can relax the eyebrows.
Relax the third eye and the forehead.
Relaxing the temples.
Relaxing the scalp.
Relaxing the ears.
Continuing that relaxation throughout the whole face.
As we soften into the cheeks.
Allowing the lower jaw to drop away from the top teeth.
And while we'll keep the lips together.
The mouth is open and soft.
The tongue also relaxed.
Totally soft.
Releasing.
Shedding itself of any tension.
Any expression that's been built during the course of the day.
As we invite ourselves another layer deeper.
Into this place of stillness.
And as we move our awareness down.
We allow the muscles around the neck.
And the throat.
To build up their weight.
To soften down towards the mattress.
Effortlessly.
Easily.
With your full permission.
And the shoulders too.
Top of the spine.
The muscles of the arms.
To melt away from the skeleton.
And for the skin to soften.
For any sense of the outline of your body just dissolving.
The body becoming effortlessly heavy.
Effortlessly relaxed.
And as we move our attention down the arms.
We relax the forefingers.
We relax the middle fingers.
We relax the fingers.
Relaxing the ring fingers.
Motionless.
Both hands sinking down into the mattress.
Gentle sense of the muscles that surround the spine.
And into a space of deeper rest.
And as all the muscles of the torso.
And across the chest.
Deep relaxation.
Heading towards a deep sleep.
And this relaxation.
Deep and deep and deep.
Deep relaxation in the feet.
The toes relaxed.
There is no need to focus.
Or think.
Just letting the mind drift.
Gently drifting.
In a state of relaxation.
A soft.
Your body is so heavy.
And it's so easy just to go back to sleep.
Thoughts might be drifting.
But you're so tired.
And feeling very sleepy.
It's no longer easy or possible to focus.
You're drifting back to sleep.
As you fall asleep.
Any other thoughts.
Just pleasantly drifting.
There's just a place that makes you happy.
And trusting that you'll soon be coming to rest.
Sinking down.
So peaceful.
And we're going to begin to just free up the body a little bit.
Taking a handful of deeper more conscious breaths.
Inhaling so that you feel the body expanding and receiving.
And holding that power.
That life force.
That energy under the skin.
And when you're ready to let the breath go.
Just exhaling it all away.
And imagining that you're exhaling out through the soles of your feet.
Letting the whole body sink a little more deeply into the support.
And again when the body is ready.
Inhaling fully.
Holding that breath at the top of the inhale.
Just holding it.
Cherishing it.
Feeling that sense of containment.
And of course when you are ready.
Exhaling slowly out through the mouth.
And imagining the energy leaving through the soles of your feet.
And one final time.
Relishing the slowness of breath and the fullness of breath.
Letting everything release and relax as you exhale.
And giving the entire weight of your body down and down and down into the mattress.
Let's be sure here as we release these muscles and the weight of these bones that have carried us through the day,
That we give thanks to the muscles and the bones.
And we give thanks to the organs and the heart and the brain for working tirelessly in the background to support all that we do.
And in doing so,
In giving thanks,
We also let go of any need to do anything more.
Just letting it go.
We have done our day,
We have done our work,
And we have let go.
And in exchange,
The body and the mind are free to rest.
Here giving ourselves permission to park anything outstanding,
Any to-do's or worries,
Or further conversations.
Knowing that they will be best dealt with in the morning once we've been refreshed.
And that for now,
This is our opportunity to withdraw from the world of senses and things and activity.
In order to come into ourselves and into a state of deep,
Deep.
And as the body has begun to settle down and relinquish any control and any weight,
Let's just bring our awareness to the face.
Making sure that the jaw is soft.
That there is space between the upper teeth and lower teeth.
So that the tongue softens in the mouth.
And any tension that we were holding in the lower part of the face just melts away.
Feeling that melting,
Drifting away.
As you fall deeper and deeper into a state of total relaxation.
And the cheeks have also softened.
And the ears soft.
No longer scanning for sound,
Just senses beginning to withdraw inwards.
As we notice the darkness behind the eyes.
And in this darkness,
We allow the eyeballs to soften.
And for the corners of the eyes to turn down towards the cheeks.
Softening the focus of the eyes.
And just noticing how those muscles around the eyes release and relax.
Now that there is nothing to be focusing on or seeing.
And maybe too,
We notice any creases and wrinkles between the eyes and across the forehead.
Smoothing out.
So that all the muscles in the face are getting softer and softer.
And the scalp itself is softening.
And the whole head is so heavy.
And that sense of softening and letting go.
Moving down the entire spine and back of the body.
Noticing very softly how deeply the body is held.
How deeply the body is supported.
As the whole weight of the body just reaches down.
And the same softening,
The same weight of the hips.
The hips are so relaxed.
And the thighs are soft.
Muscles in the thighs totally relaxed.
Softening into the shins and the calf and leg is relaxed.
Bulls and the heels and the feet.
So easy and relaxed.
Totally supported from underneath.
So that there is nothing for you to do.
But sink into total surrender.
Deep,
Refreshing sleep.
Without needing to be conscious of anything now.
But as you continue to deepen into your restful,
Refreshing sleep.
You will notice that your whole body is soft and supported.
And that there is nothing that you need to do.
Nothing that needs sorting.
Nothing that needs fixing.
Nothing requiring your attention or time.
All that needs to happen now is for you to fully surrender.
Relaxing the entire body.
Relaxing your grip.
Giving yourself permission as you allow this mind to become quiet.
Allowing any thoughts about what has been or what is yet to come to disappear like smoke in the air.
Just whispering away.
Drifting away.
Drifting and melting away.
Just melting and drifting and softening into an easeful state.
The hands of sleep.
Being embraced by sleep.
The arms of rest.
Peaceful and refreshing sleep.
The whole body in sleep.
The whole mind in sleep.
Resting entirely.
Sleeping deeply.
And as we settle into this position.
We want to commit the full weight of the body into the mattress.
Feeling how the muscles and the bones and all the vital organs just begin to relax from the day that has been and gone.
There is no need to hold on to anything in the body.
Instead we are just encouraging and inviting everything to sink down.
To become nice and heavy.
Really giving away the weight of the whole body.
And feeling how the support underneath us softens as it takes us,
As it holds us.
And as we let the physical body drift and melt downwards.
You can also get a sense of the skin softening.
The outer edges of the body just relaxing and releasing.
Downwards into the mattress.
Towards the earth.
Remembering that there is nothing for us to do here.
Nothing to achieve.
Nowhere to get to.
Nothing to put any effort into.
As we continue to release.
And as we continue on this journey.
Towards precious sleep.
Towards the welcome embrace of rest and quiet.
Let us continue to invite the body into a place of surrender.
Bringing our awareness now to where the head meets the pillow.
Becoming aware of the heaviness of the skull and the brain.
And allowing that heaviness just to reach downwards.
Drop completely into a space of.
The moment we allow the eyeballs to soften.
So that the muscles around the eyes relax.
There is no effort involved in keeping the eyes anywhere in place.
We are literally beginning to withdraw the senses.
Signalling to the mind,
To the brain.
That this is our time for rest.
And as we continue to relax around the eyes.
We can relax the eyebrows.
Relax the third eye and the forehead.
Relaxing the temples.
Relaxing the scalp.
Relaxing the ears.
Continuing that relaxation throughout the whole face.
As we soften into the cheeks.
Allowing the lower jaw to drop away from the top teeth.
And while we keep the lips together.
The mouth is open and soft.
The tongue also relaxed.
Totally soft.
Releasing.
Shedding itself of any expression that has been built during the course of the day.
As we invite ourselves another layer deeper.
Into this place of stillness.
And as we move our awareness down into this place of deeper and deeper relaxation.
We allow the muscles around the neck and the throat.
To bump up their weight.
To soften down towards the mattress.
Effortlessly.
Easily.
With your full permission.
From the shoulders to.
Top of the spine.
To this place of sleep.
For the muscles of the arms to melt away from the skeleton.
And for the skin to soften.
For any sense of the outline of your body just dissolving.
The body becoming effortlessly heavy.
Effortlessly relaxed.
We relax the middle fingers.
Relaxing the ring fingers.
Motionless.
Both hands sinking.
Down into the mattress.
Gentle sense of.
The muscles that surround the spine.
And that's.
Into a space of deeper rest.
And as all the muscles of the torso.
To the throat.
And across the chest.
Deep relaxation.
Heading towards a deep sleep.
And this relaxation.
Deep and deep and deep.
Deep relaxation in the feet.
The toes relaxed.
The toes relaxed.
No need to focus.
Or think.
Just letting the mind drift.
Gently drifting.
As soft.
Your body is so heavy.
It's so easy just to go back to sleep.
Thoughts might be drifting.
But you're so tired.
And feeling very sleepy.
It's no longer easy or possible to focus.
You're drifting back to sleep.
As you fall asleep.
Any other thoughts.
Just pleasantly.
Drifting away.
This is the place that makes you happy.
And trusting that you'll soon be coming to rest.
Softly relaxing.
Resting.
Sinking down.
So peaceful.
So deeply asleep.
And we're going to begin to just free up the body a little bit.
Taking a handful of deeper more conscious breaths.
Inhaling so that you feel the body expanding and receiving.
And holding that power.
That life force.
That energy under the skin.
When you're ready to let the breath go.
Just exhaling it all away.
Imagining that you're exhaling out through the soles of your feet.
Letting the whole body sink a little more deeply into the support.
And again when the body is ready.
Inhaling fully.
Holding that breath at the top of the inhale.
Just holding it.
Cherishing it.
Feeling that sense of containment.
And of course when you are ready.
Exhaling slowly.
Letting that energy out through the mouth.
And imagining the energy leaving through the soles of your feet.
And one final time.
Relishing the slowness of breath.
And the fullness of breath.
Letting everything release and relax as you exhale.
And giving the entire weight of your body down.
And down.
And down.
Into the mattress.
Let's be sure here as we release these muscles.
And the weight of these bones.
That have carried us through the day.
That we give thanks to the muscles and the bones.
That we give thanks to the muscles and the bones.
And we give thanks to the organs.
And the heart.
And the brain.
For working tirelessly in the background.
To support all that we do.
And in doing so.
In giving thanks.
We also let go.
Of any need.
To do anything.
Anything more.
Just letting it go.
We have done our day.
We have done our work.
And we have done our best.
And in exchange.
The body.
And the mind.
Are free to rest.
Here giving ourselves permission.
To park.
Anything outstanding.
Any to do's.
Or worries.
Or further conversations.
Knowing that they will be best dealt with.
In the morning.
Once we have been refreshed and that for now this is our opportunity to withdraw from the world of senses and things and activity in order to come into ourselves and into a state of deep,
Deep.
And as the body has begun to settle down and relinquish any control and any weight,
Let's just bring our awareness to the face,
Making sure that the jaw is soft,
That there is space between the upper teeth and lower teeth,
So that the tongue softens in the mouth and any tension that we were holding in the lower part of the face just melts away.
Feeling that melting,
Drifting away as you fall deeper and deeper into a state of total relaxation.
And the cheeks have also softened and the ears soft,
No longer scanning for sound,
Just senses beginning to withdraw inwards.
As we notice the darkness behind the eyes and in this darkness we allow the eyeballs to soften and for the corners of the eyes to turn down towards the cheeks,
Softening the focus of the eyes and just noticing how those muscles around the eyes release and relax,
Now that there is nothing to be focusing on or seeing and maybe too we notice any creases and wrinkles between the eyes and across the forehead smoothing out,
So that all the muscles in the face are getting softer and softer and the scalp itself is softening and the whole head is so heavy and that sense of softening and letting go moving down the entire spine and back of the body,
Noticing very softly how deeply the body is held,
How deeply the body is supported,
As the whole weight of the body just reaches down and the same softening,
The same weight of the hips,
The hips are so relaxed,
The muscles in the thighs totally relaxed,
Softening into the shins and the call leg as relaxed and the feet so relaxed now,
So easy and relaxed,
Every one of the toes relaxed,
Totally supported from underneath,
So that there is nothing for you to do but sink into total surrender,
Deep refreshing sleep,
Without needing to be conscious of anything now,
So that as you continue to deepen into your restful,
Refreshing sleep and supported and that there is nothing that you need to do,
Nothing that needs sorting,
Nothing that needs fixing,
Nothing requiring your attention or time,
Is for you to fully surrender,
Relaxing the entire body,
Relaxing your grip,
Giving yourself permission as you allow this mind to become quiet,
Allowing any thoughts about what has been or what is yet to come to disappear like smoke in the air,
Just whispering away,
Drifting away,
Drifting and melting away,
Just melting and softening into an easeful state,
The hands of sleep being embraced by sleep,
The arms of rest embracing your whole body,
Peaceful and refreshing sleep,
The whole body in sleep,
The whole mind in sleep,
Resting entirely.
And as we settle into this position,
We want to commit the full weight of the body into the mattress,
Feeling how the muscles and the bones and all the vital organs just begin to relax from the day that has been and gone,
There is no need to hold on to anything in the body,
Instead we are just encouraging and inviting everything to sink down,
To become nice and heavy,
Really giving away the weight of the whole body,
And feeling how the support underneath us softens as it takes us,
As it holds us,
And as we let the physical body drift and melt downwards,
You can also get a sense of the skin softening,
The outer edges of the body just relaxing and releasing downwards into the mattress,
Towards the earth,
Remembering that there is nothing for us to do here,
Nothing to achieve,
Nowhere to get to,
Nothing to put any effort into,
As we continue to release,
And as we continue on this journey towards precious sleep,
Towards the welcome embrace of rest,
And quiet,
Let us continue to invite the body into a place of surrender,
Bringing our awareness now to where the head meets the pillow,
Becoming aware of the heaviness of the skull and the brain,
And allowing that heaviness just to reach downwards,
To drop completely into a space of surrender,
Nice and heavy,
And in the same moment we allow the eyeballs to soften,
Just turning them down towards the cheeks,
So that the muscles around the eyes relax,
There is no effort involved in keeping the eyes anywhere in place,
We are literally beginning to withdraw the senses,
Signalling to the mind,
To the brain,
That this is our time for rest,
And as we continue to relax around the eyes,
We can relax the eyebrows,
We can relax the third eye and the forehead,
Relaxing the temples,
Relaxing the scalp,
Relaxing the ears,
And continuing that relaxation throughout the whole face,
As we soften into the cheeks,
Allowing the lower jaw to drop away from the top teeth,
And while we keep the lips together,
The mouth is open and soft,
And the tongue also relaxed,
Shedding itself of any expression that's been built,
As we invite ourselves another layer deeper into this place of stillness,
And as we move our awareness down that and deeper relaxation,
Up their weight easily,
Top of the spine to this place of sleep,
And moving awareness down through the length of the arch,
The muscles of the arms,
And for the skin to soften,
For any sense of the outline of your body just dissolving,
And the body becoming effortlessly heavy,
Effortlessly relaxed,
We relax the middle fingers,
Relaxing the ring fingers,
And with all the fingers relaxed,
We relax the palms of the hands,
The palms of the hands softening and releasing,
Both hands sinking down into your relaxation,
A gentle sense of spaciousness just,
And the muscles that surround the spine,
And that they're also melting,
Into a space of deeper rest,
And deeper relaxation,
And as all the muscles of the torso,
And across the chest,
And deep relaxation,
All the organs of the body,
Heading towards a deep sleep,
Nice and sleepy,
And this relaxation deep and deep,
Deep relaxation in the feet,
Deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep deep again when the body is ready inhaling fully holding that breath at the top of the inhale just holding it cherishing it feeling that sense of containment and of course when you are ready exhaling slowly out through the mouth and imagining the energy leaving through the soles of your feet and one final time relishing the slowness of breath and the fullness of breath letting everything release and relax as you exhale and giving the entire weight of your body down and down and down into the mattress and let's be sure here as we release these muscles and the weight of these bones that have carried us through the day that we give thanks to the muscles and the bones and we give thanks to the organs and the heart and the brain for working tirelessly in the background to support all that we do and in doing so in giving thanks we also let go of any need to do anything more just letting it go as we exhale we have done our day we have done our work and in exchange the body and the mind are free to rest and here giving ourselves permission to park anything outstanding any to-do's or worries or further conversations knowing that they will be best dealt with in the morning once we've been refreshed and that for now this is our opportunity to withdraw from the world of senses and things and activity in order to come into ourselves and into a state of deep deep sleep and as the body has begun to settle down and relinquish any control and any weight let's just bring our awareness to the face making sure that the jaw is soft that there is space between the upper teeth and lower teeth so that the tongue softens in the mouth and any tension that we were holding in the lower part of the face just melts away and as you fall deeper and deeper into a state of total relaxation and the cheeks have also softened and the ears soft no longer scanning for sound just senses beginning to withdraw inwards as we notice the darkness behind the eyes.
And in this darkness we allow the eyeballs to soften.
And for the corners of the eyes to turn down towards the cheeks,
Softening the focus of the eyes.
And just noticing how those muscles around the eyes release and relax.
Now that there is nothing to be focusing on or seeing.
And maybe too,
We notice any creases and wrinkles between the eyes and across the forehead smoothing out.
So that all the muscles in the face are getting softer and softer.
And the scalp itself is softening.
And the whole head is so heavy,
So relaxed.
So heavy and so relaxed.
And that sense of softening and letting go,
Moving down the entire spine and back of the body.
Noticing very softly how deeply the body is held.
How deeply the body is supported.
As the whole weight of the body just reaches down.
And the same softening,
The same weight of the hips.
The hips are so relaxed.
And the thighs are soft.
Muscles in the thighs totally relaxed.
The softening into the shins and the calf leg is relaxed.
Allowing the body to sink deeper down.
And the feet,
So easy and relaxed.
Every one of the toes relaxed.
Both feet totally relaxed.
Totally supported from underneath.
So that there is nothing for you to do.
But sink into total surrender.
Deep,
Refreshing sleep.
Without needing to be conscious of anything now.
But as you continue to deepen into your restful,
Refreshing sleep.
Are being replenished and supported.
And that there is nothing that you need to do.
Nothing that needs sorting.
Nothing that needs fixing.
Nothing requiring your attention or time.
And now,
Is for you to fully surrender.
Relaxing the entire body.
Relaxing your grip.
Giving yourself permission.
And as you allow this mind to become quiet.
Allowing any thoughts about what has been or what is yet to come.
Like smoke in the air.
Just whispering away.
Drifting away.
Just melting and drifting and softening.
Into an easeful state.
The hands of sleep.
Being embraced by sleep.
The arms of rest.
Embracing your whole body.
Into restful,
Peaceful and refreshing sleep.
The whole body in sleep.
The whole mind in sleep.
Resting entirely.
Surrendering into the arms of rest.
And as we settle into this position.
We want to commit the full weight of the body into the mattress.
Feeling how the muscles and the bones and all the vital organs just begin to relax from the day that has been and gone.
There is no need to hold on to anything in the body.
Instead we're just encouraging and inviting everything to sink down.
To become nice and heavy.
Really giving away the weight of the whole body.
And feeling how the support underneath us softens as it takes us,
As it holds us.
And as we let the physical body drift and melt downwards.
You can also get a sense of the skin softening.
The outer edges of the body just relaxing.
And releasing.
Downwards.
Into the mattress.
Remembering that there is nothing for us to do here.
Nothing to achieve.
Nowhere to get to.
Nothing to put any effort into.
As we continue to release.
And as we continue on this journey towards precious sleep.
Towards the welcome embrace of rest.
And quiet.
Let us continue to invite the body into a place of surrender.
Bringing our awareness now to where the head meets the pillow.
Becoming aware of the heaviness of the skull and the brain.
And allowing that heaviness to reach downwards.
To drop completely into a space of surrender.
Nice and heavy.
And in the same moment we allow the eyeballs to soften.
So that the muscles around the eyes relax.
Involved in keeping the eyes anywhere in place.
We're literally beginning to withdraw the senses.
Signalling to the mind,
To the brain.
That this is our time for rest.
And as we continue to relax around the eyes.
We can relax the eyebrows.
Relax the third eye and the forehead.
Relaxing the temples.
Relaxing the scalp.
Relaxing the ears.
Continuing that relaxation throughout the whole face.
As we soften into the cheeks.
Allowing the lower jaw to drop away from the top teeth.
And while we'll keep the lips together.
The mouth is open and soft.
The chin and the jaw.
Totally soft.
Releasing.
Shedding itself of any expression that's been built during the course of the day.
As we invite ourselves another layer deeper.
Into this place of stillness.
And as we move our awareness.
Down.
We allow the muscles around the neck.
To also give up.
Their weight.
To soften down towards the mattress.
Effortlessly.
Easily.
With your full permission.
And moving awareness down through the length of the arch.
The muscles of the arms.
And for the skin to soften.
For any sense of the outline of your body just dissolving.
Dissolving.
The body becoming effortlessly heavy.
Effortlessly relaxed.
We relax the four fingers.
We relax the middle fingers.
And with all the fingers relaxed.
We relax the palms of the hands.
The palms of the hands softening.
And releasing.
Both hands relaxed and heavy.
Both hands sinking.
Down.
A gentle sense of.
The muscles that surround the spine.
And that support the spine.
They're also melting.
Melting like chocolate dust.
And as all the muscles of the torso.
And across the chest.
The list.
Deep relaxation.
Up.
Heading towards a deep sleep.
And in that heaviness in the body.
As we go deeper into the body.
And nice and sleepy.
And this relaxation.
Deep and deep.
Deep relaxation in the feet.
The feet.
The toes relaxed.
The toes relaxed.
Effortless letting go.
As letting the mind drift.
Easy feeling.
Your body is so relaxed.
Your body is so heavy.
It's so easy just to go back to sleep.
Thoughts might be drifting.
But you're so tired.
And feeling very sleepy.
It's no longer easy or possible to focus.
You're drifting back to sleep.
Drifting back towards this deep.
Falling asleep.
And trusting that you'll soon be coming to rest.
Softly resting.
Sinking down.
So peaceful.
Sinking down into sleep.
Back to sleep.
So deeply asleep.
And we're going to begin to just free up the body a little bit.
Taking a handful of deeper breaths.
Deeper,
More conscious breaths.
Inhaling so that you feel the body expanding and receiving.
And holding that power,
That life force,
That energy under the skin.
When you're ready to let the breath go.
Just exhaling it all away.
Imagining that you're exhaling out through the soles of your feet.
Letting the whole body sink a little more deeply into the support.
And again,
When the body is ready,
Inhaling fully.
Holding that breath at the top of the inhale.
Just holding it.
Cherishing it.
Feeling that sense of containment.
And of course,
When you are ready.
Exhaling slowly out through the mouth.
And imagining the energy leaving through the soles of your feet.
And one final time.
Relishing the slowness of breath and the fullness of breath.
Letting everything release and relax as you exhale.
And giving the entire weight of your body down and down and down.
Let's be sure here as we release these muscles and the weight of these bones that have carried us through the day.
That we give thanks to the muscles and the bones.
And we give thanks to the organs and the heart.
And the brain.
For working tirelessly in the background.
To support all that we do.
And in doing so.
In giving thanks.
We also let go.
Of any need to do anything more.
Just letting it go.
We have done our day.
We have done our work.
And we have done our best.
And in exchange.
The body.
And the mind.
Are free to rest.
Here.
Giving ourselves permission to park.
Anything outstanding.
Any to do's.
Or worries.
Or further conversations.
Knowing that they will be best dealt with.
In the morning.
Once we have been refreshed.
And that for now.
This is our opportunity.
To withdraw from the world.
Of senses.
And things.
And activity.
In order to come into ourselves.
And into a state of deep.
Deep.
And as the body has begun to relax.
And as the mind has begun to settle down.
And relinquish any control.
And any weight.
Let's just bring our awareness to the face.
Making sure that the jaw is soft.
That there is space between the upper teeth.
And lower teeth.
So that the tongue softens in the mouth.
And any tension.
That we were holding.
In the lower part of the face.
Just melts away.
Feeling that melting.
Drifting.
Away.
As you fall deeper.
And deeper.
Into a state of total relaxation.
And the cheeks.
Have also softened.
And the ears.
Soft.
No longer scanning for sound.
Just.
Senses.
Beginning to withdraw.
Inwards.
As we notice the darkness.
Behind the eyes.
And in this darkness.
We allow the eyeballs to soften.
And for the corners of the eyes.
To turn down.
Towards the cheeks.
Softening the focus of the eyes.
And just noticing.
How those muscles.
Around the eyes.
Release.
Now that there is nothing.
To be focusing on.
Or seeing.
And maybe too.
We notice.
Any creases.
And wrinkles.
Between the eyes.
And across the forehead.
Smoothing out.
So that all the muscles in the face.
Are getting softer.
And softer.
And the scalp itself.
Is softening.
And the whole head.
Is so heavy.
So heavy.
And so relaxed.
And that sense of softening.
And letting go.
Moving down the entire spine.
And back of the body.
Noticing very softly.
How deeply.
Body is held and how deeply the body is supported as the whole weight of the body just reaches down and the same softening,
The same weight of the hips and the hips are so relaxed and the thighs are soft,
The muscles in the thighs totally relaxed softening into the shins and the whole leg is relaxed the ankles and the heels and the feet so relaxed now so easy and relaxed every one of the toes relaxed both feet totally supported from underneath so that there is nothing for you to do but sink into total surrender deep refreshing sleep knowing without needing to be conscious of anything now that as you continue to deepen into your restful,
Refreshing sleep your whole body and your whole mind are being replenished and supported and that there is nothing that you need to do nothing that needs sorting nothing that needs fixing nothing requiring your attention or time all that you need to do now is for you to fully surrender relaxing the entire body relaxing your grip giving yourself permission as you allow this mind to become quiet allowing any thoughts about what has been or what is yet to come like smoke in the air just whispering away drifting away just melting and drifting shifting and softening into an easeful state the hands of sleep being embraced by sleep the arms of rest embracing your whole body into a restful,
Peaceful and refreshing sleep the whole body in sleep the whole mind in sleep resting entirely surrendering into the arms of rest and as we settle into this position we want to commit the full weight of the body into the mattress feeling how the muscles and the bones and all the vital organs just begin to relax from the day that has been and gone there is no need to hold on to anything in the body instead we are just encouraging and inviting everything to sink down to become nice and heavy really giving away the weight of the whole body and feeling how the support underneath us softens as it takes us,
As it holds us and as we let the physical body drift and melt downwards you can also get a sense of the skin softening the outer edges of the body just relaxing and releasing downwards into the mattress remembering that there is nothing for us to do here nothing to achieve nowhere to get to nothing to put any effort into as we continue to release to soften a little more and as we continue on this journey towards precious sleep towards the welcome embrace of rest and quiet let us continue to invite the body into a place of surrender bringing our awareness now to where the head meets the pillow becoming aware of the heaviness of the skull and the brain and allowing that heaviness just to reach downwards to drop completely into a space of surrender nice and easy and in the same moment we allow the eyeballs to soften so that the muscles around the eyes relax but involved in keeping the eyes anywhere in place we're literally beginning to withdraw the senses signalling to the mind,
To the brain that this is our time for rest and as we continue to relax around the eyes we can relax the eyebrows relax the third eye and the forehead relaxing the temples relaxing the scalp relaxing the ears continuing that relaxation throughout the whole face as we soften into the cheeks allowing the lower jaw to drop away from the top teeth and while we'll keep the lips together the mouth is open and soft the chin and the jaw releasing shedding itself of any expression that's been built during the course of the day as we invite ourselves another layer deeper into this place of stillness and sleep and as we move our awareness down deeper and deeper relaxation we allow the muscles around the neck to also give up their weight to relax to soften down towards the mattress effortlessly easily with your full permission around the shoulders too top of the spine and moving awareness down through the length of the arch the muscles of the arms to melt away from the skeleton and for the skin to soften for any sense of the outline of your body just dissolving the body becoming effortlessly heavy effortlessly relaxed we relax the four fingers we relax the middle fingers relaxing the ring fingers and with all the fingers relaxed we relax the palms of the hands the palms of the hands softening and releasing both hands sinking down the muscles that surround the spine they are also melting and there's all the muscles of the torso and across the chest effortless deep relaxation heading towards a deep sleep and in that heaviness in the body and as we go deeper into the body and nice and sleepy and this relaxation deep and deep deep relaxation in the feet the toes relaxed the toes relaxed and the weight of your body to just keep on gently drifting as soft your body is so relaxed your body is so heavy it's so easy just to go back to sleep thoughts might be drifting but you're so tired and feeling very sleepy it's no longer easy or possible to focus you're drifting back to sleep drifting back towards this deep just drifting away any other thoughts?
Just pleasantly drifting it's ok just to relax the whole body it feels so good to surrender it's just a place that makes you happy trusting that you'll soon be coming to rest softly resting sinking down so peaceful back to sleep so deeply asleep and we're going to begin to just free up the body a little bit taking a handful of deeper more conscious breaths inhaling so that you feel the body expanding and receiving and holding that power,
That life force,
That energy under the skin and when you're ready to let the breath go just exhaling it all away and imagining that you're exhaling out through the soles of your feet letting the whole body sink a little more deeply into the support and again when the body is ready,
Inhaling fully holding that breath at the top of the inhale just holding it,
Cherishing it feeling that sense of containment and of course when you are ready,
Exhaling slowly out through the mouth and imagining the energy leaving through the soles of your feet and one final time relishing the slowness of breath and the fullness of breath letting everything release and relax as you exhale and giving the entire weight of your body down and down and down let's be sure here as we release these muscles and the weight of these bones that have carried us through the day that we give thanks to the muscles and the bones and we give thanks to the organs and the heart and the brain for working tirelessly in the background to support all that we do and in doing so,
In giving thanks,
We also let go of any need to do anything more just letting it go we have done our day,
We have done our work and we have done our best and in exchange,
The body and the mind are free to rest here giving ourselves permission to park anything outstanding any to-do's or worries or further conversations knowing that they will be best dealt with in the morning once we have been refreshed and that for now,
This is our opportunity to withdraw from the world of senses and things and activity in order to come into ourselves and into a state of deep,
Deep and as the body has begun to settle down and relinquish any control and any weight let's just bring our awareness to the face making sure that the jaw is soft that there is space between the upper teeth and lower teeth so that the tongue softens in the mouth and any tension that we were holding in the lower part of the face just melts away feeling that melting,
Drifting away as you fall deeper and deeper into a state of total relaxation and the cheeks have also softened and the ears,
Soft,
No longer scanning for sound just senses beginning to withdraw inwards as we notice the darkness behind the eyes and in this darkness we allow the eyeballs to soften and for the corners of the eyes to turn down towards the cheeks softening the focus of the eyes and just noticing how those muscles around the eyes release now that there is nothing to be focusing on or seeing and maybe too we notice any creases and wrinkles between the eyes and across the forehead smoothing out so that all the muscles in the face are getting softer and softer and the scalp itself is softening and the whole head is so heavy so heavy and so relaxed and that sense of softening and letting go moving down the entire spine and back of the body noticing very softly how deeply the body is held how deeply the body is supported as the whole weight of the body just reaches down and the same softening,
The same weight of the hips the hips are so relaxed and the thighs are soft the muscles in the thighs totally relaxed softening into the shins and the calf leg is relaxed and the heels and the feet so easy and relaxed so relaxed totally supported from underneath So that there is nothing for you to do but sink into total surrender.
Deep refreshing sleep.
Knowing,
Without needing to be conscious of anything now,
That as you continue to deepen into your restful,
Refreshing sleep,
Your whole body and your whole mind are being replenished and supported.
And that there is nothing that you need to do.
Nothing that needs sorting.
Nothing that needs fixing.
Nothing requiring your attention or time.
It is for you to fully surrender.
Relaxing the entire body.
Relaxing your grip.
Giving yourself permission as you allow this mind to become quiet.
Allowing any thoughts about what has been or what is yet to come to disappear like smoke in the air.
Just whispering away.
Drifting away.
Drifting and melting away.
Just melting and drifting and softening into an easeful state.
The hands of sleep being embraced by sleep.
The arms of rest.
Peaceful and refreshing sleep.
The whole body in sleep.
The whole mind in sleep.
Resting entirely.
Surrendering into the arms of rest.
Sleeping deeply.
And as we settle into this position,
We want to commit the full weight of the body into the mattress.
Feeling how the muscles and the bones and all the vital organs just begin to relax from the day that has been and gone.
There is no need to hold on to anything in the body.
Instead we are just encouraging and inviting everything to sink down.
To become nice and heavy.
Really giving away the weight of the whole body.
And feeling how the support underneath us softens as it takes us,
As it holds us.
And as we let the physical body drift and melt downwards,
You can also get a sense of The skin softening.
The outer edges of the body just relaxing and releasing.
Downwards into the mattress.
Towards the earth.
Remembering that there is nothing for us to do here.
Nothing to achieve.
Nowhere to get to.
Nothing to put any effort into as we continue to release.
To soften a little more.
And as we continue on this journey towards precious sleep.
Towards the welcome embrace of rest and quiet.
Let us continue to invite the body into a place of surrender.
Bringing our awareness now to where the head meets the pillow.
Becoming aware of the heaviness of the skull and the brain.
And allowing that heaviness just to reach downwards.
Drop completely into a space of surrender.
Nice and heavy.
The moment we allow the eyeballs to soften.
So that the muscles around the eyes relax.
There is no effort involved in keeping the eyes anywhere in place.
We are literally beginning to withdraw the senses.
Signalling to the mind,
To the brain.
That this is our time for rest.
And as we continue to relax around the eyes.
We can relax the eyebrows.
Relax the third eye and the forehead.
Relaxing the temples.
Relaxing the scalp.
Relaxing the ears.
Continuing that relaxation throughout the whole face.
As we soften into the cheeks.
Allowing the lower jaw to drop away from the top teeth.
And while we keep the lips together.
The mouth is open and soft.
The tongue also relaxed.
Releasing.
Shedding itself of any expression that has been built during the course of the day.
As we invite ourselves another layer deeper.
Into this place of stillness.
And as we move our awareness down.
We allow the muscles around the neck and the throat.
Up.
Their weight.
To soften down towards the mattress.
Effortlessly.
Easily.
With your full permission.
Top of the spine.
The muscles of the arms.
To melt away from the skeleton.
And for the skin to soften.
For any sense of the outline of your body just dissolving.
The body becoming effortlessly heavy.
Effortlessly relaxed.
We relax the middle fingers.
Relaxing the ring fingers.
And with all the fingers relaxed.
We relax the palms of the hands.
Both hands sinking.
Down in.
A gentle sense of spaciousness just.
The muscles that surround the spine.
And as all the muscles of the torso.
Deep relaxation.
Heading towards a deep sleep.
And in that heaviness in the body.
Nice and sleepy.
And this relaxation.
Deep and deep and deep.
Deep relaxation in the feet.
The toes relaxed.
And the weight of your body to just keep on.
Just letting the mind drift.
Gently drifting.
A soft.
Easy feeling.
Your body is so heavy.
It's so easy just to go back to sleep.
Thoughts might be drifting.
But you're so tired.
And feeling very sleepy.
It's no longer easy or possible to focus.
You're drifting back to sleep.
As you fall asleep.
Any other thoughts?
Just pleasantly drifting.
So serene.
It's just a place that makes you happy.
Softly resting.
Sinking down.
So peaceful.
Back to sleep.
So deeply asleep.
And we're going to begin to just free up the body a little bit.
Taking a handful of deeper more conscious breaths.
Inhaling so that you feel the body expanding and receiving.
And holding that power,
That life force,
That energy under the skin.
When you're ready to let the breath go.
Just exhaling it all away.
Imagining that you're exhaling out through the soles of your feet.
Letting the whole body sink a little more deeply into the support.
And again when the body is ready,
Inhaling fully.
Holding that breath at the top of the inhale.
Just holding it.
Cherishing it.
Feeling that sense of containment.
And of course when you are ready,
Exhaling slowly out through the mouth.
And imagining the energy leaving through the soles of your feet.
And one final time.
Relishing the slowness of breath and the fullness of breath.
Letting everything release and relax as you exhale.
And giving the entire weight of your body down and down and down.
Into the mattress.
Let's be sure here as we release these muscles and the weight of these bones that have carried us through the day.
That we give thanks to the muscles and the bones.
And we give thanks to the organs and the heart and the brain.
For working tirelessly in the background to support all that we do.
And in doing so,
In giving thanks,
We also let go of any need to do anything more.
Just letting it go.
We have done our day,
We have done our work.
And we have done our best.
And in exchange,
The body and the mind are free to rest.
Here giving ourselves permission to park anything outstanding.
Any to do's or worries or further conversations.
Knowing that they will be best dealt with in the morning once we have been refreshed.
And that for now this is our opportunity to withdraw from the world of senses and things and activity.
In order to come into ourselves and into a state of deep,
Deep.
And as the body has begun to settle down and relinquish any control and any weight.
Let's just bring our awareness to the face.
Making sure that the jaw is soft.
That there is space between the upper teeth and lower teeth.
So that the tongue softens in the mouth.
And any tension that we were holding in the lower part of the face just melts away.
Feeling that melting drifting away as you fall deeper and deeper into a state of total relaxation.
And the cheeks have also softened.
And the ears soft.
No longer scanning for sound.
Just senses beginning to withdraw inwards.
As we notice the darkness behind the eyes.
And in this darkness we allow the eyeballs to soften.
And for the corners of the eyes to turn down towards the cheeks.
Softening the focus of the eyes.
And just noticing how those muscles around the eyes release and relax.
Now that there is nothing to be focusing on or seeing.
And maybe too we notice any creases and wrinkles between the eyes and across the forehead smoothing out.
So that all the muscles in the face are getting softer and softer.
And the scalp itself is softening.
And the whole head is so heavy.
So relaxed.
So heavy and so relaxed.
And that sense of softening and letting go moving down the entire spine and back of the body.
Noticing very softly how deeply the body is held.
How deeply the body is supported.
As the whole weight of the body just reaches down.
And the same softening,
The same weight of the hips.
The hips are so relaxed.
The thighs are soft.
The muscles in the thighs totally relaxed.
Softening into the shins and the calve leg is relaxed.
Allowing the body to sink deeper down.
And the feet.
So relaxed now.
So easy and relaxed.
Every one of the toes relaxed.
Totally supported from underneath.
So that there is nothing for you to do but sink into total surrender.
Deep refreshing sleep.
Without needing to be conscious of anything now.
That as you continue to deepen into your restful refreshing sleep.
And that there is nothing that you need to do.
Nothing that needs sorting.
Nothing that needs fixing.
Nothing requiring your attention or time.
All that needs to happen now.
Is for you to fully surrender.
Relaxing the entire body.
Relaxing your grip.
Giving yourself permission as you allow this mind to become quiet.
Allowing any thoughts about what has been or what is yet to come to disappear like smoke in the air,
Just whispering away,
Drifting away,
Drifting and melting away,
Just melting and drifting and softening away,
Into an easeful state.
The hands of sleep.
The arms of rest.
Embracing your whole body into restful,
Peaceful and refreshing sleep.
The whole body in sleep.
The whole mind in sleep.
Resting entirely.
Surrendering into the arms.
Sleeping deeply.
Sweet dreams.
And as we settle into this position,
We want to commit the full weight of the body into the mattress.
Feeling how the muscles and the bones and all the vital organs just begin to relax from the day that has been and gone.
There is no need to hold on to anything in the body.
Instead,
We are just encouraging and inviting everything to sink down.
To become nice and heavy.
Really giving away the weight of the whole body.
And feeling how the support underneath us softens as it takes us,
As it holds us.
And as we let the physical body drift and melt downwards,
You can also get a sense of the skin softening.
The outer edges of the body just relaxing and releasing.
Downwards,
Into the mattress.
Downwards,
Towards the earth.
Remembering that there is nothing for us to do here.
Nothing to achieve.
Nowhere to get to.
Nothing to put any effort into.
As we continue to release.
To soften a little more.
And as we continue on this journey towards precious sleep.
Towards the welcome embrace of rest and quiet.
Let us continue to invite the body into a place of surrender.
Bringing our awareness now to where the head meets the pillow.
Becoming aware of the heaviness of the skull and the brain.
And allowing that heaviness just to reach downwards.
Drop completely into a space of surrender.
Nice and heavy.
Nice and easy.
The moment we allow the eyeballs to soften.
So that the muscles around the eyes relax.
There is no effort involved in keeping the eyes anywhere in place.
We are literally beginning to withdraw the senses.
Signalling to the mind,
To the brain.
That this is our time for rest.
And as we continue to relax around the eyes.
We can relax the eyebrows.
Relax the third eye and the forehead.
Relaxing the temples.
Relaxing the scalp.
Relaxing the ears.
Continuing that relaxation throughout the whole face.
As we soften into the cheeks.
Allowing the lower jaw to drop away from the top teeth.
And while we keep the lips together.
The mouth is open and soft.
The tongue also relaxed.
Shedding itself of any expression that's been built during the course of the day.
As we invite ourselves another layer deeper.
Into this place of stillness.
And as we move our awareness down,
We allow the muscles around the neck to build up their weight.
Effortlessly.
Easily.
Top of the spine.
And upper arms.
To this place of sleep.
Down through the length of the arms.
The muscles of the arms.
To melt away from the skeleton.
And for the skin to soften.
For any sense of the outline of your body.
Just dissolving.
The body becoming effortlessly heavy.
Effortlessly relaxed.
We relax the four fingers.
We relax the middle fingers.
Relaxing the ring fingers.
And with all the fingers relaxed.
We relax the palms of the hands.
Motionless.
Both hands sinking.
Down in.
And deeper.
Into your relaxation.
A gentle sense of relaxation.
Spaciousness.
Just.
The muscles that surround the spine.
And deeper relaxation.
And as all the muscles of the torso.
We're also encouraging and allowing.
Deep relaxation.
Up.
All the organs of the body.
Heading towards a deep sleep.
As we go deeper.
Into the body.
And.
Nice and sleepy.
And this relaxation.
Deep and deep.
Deep relaxation in the feet.
The feet.
The toes relaxed.
The toes relaxed.
No need to focus.
Or think.
Just letting the mind drift.
Nothing to change.
As soft.
As water.
Your body is so heavy.
It's so easy.
Just to go back to sleep.
Thoughts might be drifting.
But you're so tired.
And feeling very sleepy.
No longer easy.
Or possible to focus.
You're drifting back to sleep.
As you fall asleep.
Any other thoughts.
Just.
Pleasantly.
Drifting.
So serene.
Just a place that makes you happy.
And trusting that you'll soon be coming to rest.
Sinking down.
So peaceful.
Sinking down into sleep.
So deeply asleep.
And we're going to begin to just free up the body a little bit.
Taking a handful of deeper more conscious breaths.
Inhaling so that you feel the body expanding and receiving.
And holding that power.
That life force.
That energy under the skin.
When you're ready to let the breath go.
Exhaling it all away.
Imagining that you're exhaling out through the soles of your feet.
Letting the whole body sink a little more deeply into the support.
And again when the body is ready.
Inhaling fully.
Holding that breath at the top of the inhale.
Just holding it.
Cherishing it.
Feeling that sense of containment.
And of course when you're ready.
Exhaling slowly out through the mouth.
And imagining the energy leaving through the soles of your feet.
And one final time.
Relishing the slowness of breath and the fullness of breath.
Letting everything release and relax as you exhale.
And giving the entire weight of your body down.
And down and down.
Into the mattress.
Let's be sure here as we release these muscles and the weight of these bones that have carried us through the day.
That we give thanks to the muscles and the bones.
And we give thanks to the organs and the heart and the brain.
For working tirelessly in the background.
To support all that we do.
And in doing so in giving thanks we also let go of any need to do anything more.
Just letting it go.
We have done our day.
We have done our work.
And we have done our best.
The body and the mind are free to rest.
Here giving ourselves permission to park anything outstanding.
Any to do's or worries or further conversations.
Knowing that they will be best dealt with in the morning once we've been refreshed.
And that for now this is our opportunity to withdraw from the world of senses and things and activity.
In order to come into ourselves and into a state of deep deep.
And as the body has begun to settle down and relinquish any control and any weight.
Let's just bring our awareness to the face.
Making sure that the jaw is soft.
That there is space between the upper teeth and lower teeth.
So that the tongue softens in the mouth.
And any tension that we were holding in the lower part of the face just melts away.
Feeling that melting drifting away.
As you fall deeper and into a state of total relaxation.
And the cheeks have also softened.
And the ears soft no longer scanning for sound just senses beginning to withdraw inwards.
As we notice the darkness behind the eyes.
And in this darkness we allow the eyeballs to soften.
And for the corners of the eyes to turn down towards the cheeks.
Softening the focus of the eyes.
And just noticing how those muscles around the eyes release.
Now that there is nothing to be focusing on or seeing.
Maybe too we notice any creases and wrinkles between the eyes and across the forehead smoothing out.
So that all the muscles in the face are getting softer and softer.
There.
And the scalp itself is softening.
And the whole head is so heavy.
So heavy and so relaxed.
And that sense of softening and letting go moving down the entire spine and back of the body.
Noticing very softly how deeply the body is held.
How deeply the body is supported.
As the whole weight of the body just reaches down and the same softening the same weight of the hips.
The hips are so relaxed.
The thighs are soft.
Muscles in the thighs totally relaxed.
Softening into the shins and the leg is relaxed.
Allowing the body to sink deeper down.
The ankles and the heels and the feet.
So relaxed now.
So easy and relaxed.
Every one of the toes totally relaxed.
Totally supported from underneath.
Holding the entirety of the body.
So that there is nothing for you to do but sink into total surrender.
Deep refreshing sleep.
Without needing to be conscious of anything now.
As you continue to deepen into your restful refreshing sleep.
And supported and that there is nothing that you need to do.
Nothing that needs sorting.
Nothing that needs fixing.
Nothing requiring your attention or time.
Is for you to fully surrender relaxing the entire body.
Relaxing your grip.
Giving yourself permission.
As you allow this mind to become quiet.
Allowing any thoughts about what has been or what is yet to come.
Like smoke in the air.
Just whispering away.
Drifting away.
Just melting and softening into an easeful state.
The hands of sleep being embraced by sleep.
The arms of rest embracing your whole body into restful,
Peaceful and refreshing sleep.
.
.
.
The whole body in sleep.
.
.
.
The whole body in restful,
Peaceful and refreshing sleep.
.
.
.
The whole body in restful,
Peaceful and refreshing sleep.
.
.
.
And all the vital organs just begin to relax from the day that has been and gone.
.
.
.
There is no need to hold on to anything in the body.
.
.
.
Instead we are just encouraging and inviting everything to sink down.
.
.
.
To become nice and heavy.
.
.
.
Giving away the weight of the whole body.
.
.
.
And feeling how the support underneath us softens as it takes us.
.
.
.
As it holds us.
.
.
.
And as we let the physical body drift and melt downwards.
.
.
.
You can also get a sense of the skin softening.
.
.
.
The outer edges of the body just relaxing and releasing.
.
.
.
Downwards into the mattress.
.
.
.
Towards the earth.
.
.
.
Remembering that there is nothing for us to do here.
.
.
.
Nothing to achieve.
.
.
.
Nowhere to get to.
.
.
.
Nothing to put any effort into.
.
.
.
As we continue to release.
.
.
.
And as we continue on this journey towards precious sleep.
.
.
.
Towards the welcome embrace of rest and quiet.
.
.
.
Let us continue to invite the body into a place of surrender.
.
.
.
Bringing our awareness now to where the head meets the pillow.
.
.
.
Becoming aware of the heaviness of the skull and the brain.
.
.
.
And allowing that heaviness to reach downwards.
.
.
.
To drop completely into a space of surrender.
.
.
.
Nice and heavy.
.
.
.
And in the same moment we allow the eyeballs to soften.
.
.
.
Turning them down towards the cheeks.
.
.
.
So that the muscles around the eyes relax.
.
.
.
A foot involved in keeping the eyes anywhere in place.
.
.
.
We are literally beginning to withdraw the senses.
.
.
.
Signalling to the mind.
.
.
.
To the brain.
.
.
.
That this is our time for rest.
.
.
.
And as we continue to relax around the eyes.
.
.
.
We can relax the eyebrows.
.
.
.
Relax the third eye and the forehead.
.
.
.
Relaxing the temples.
.
.
.
Relaxing the scalp.
.
.
.
Relaxing the ears.
.
.
.
Continuing that relaxation throughout the whole face.
.
.
.
As we soften into the cheeks.
.
.
.
Allowing the lower jaw to drop away from the top teeth.
.
.
.
And while we keep the lips together.
.
.
.
The mouth is open and soft.
.
.
.
The tongue also relaxed.
.
.
.
Releasing.
.
.
.
Shedding itself of any expression that's been built.
.
.
.
As we invite ourselves another layer deeper.
.
.
.
Into this place of stillness.
.
.
.
And as we move our awareness down the body.
.
.
.
We allow the muscles around the neck.
.
.
.
To also give up their weight.
.
.
.
To soften down towards the mattress.
.
.
.
Effortlessly.
.
.
.
Easily.
.
.
.
With your full permission.
.
.
.
And shoulders too.
.
.
.
Top of the spine.
.
.
.
Into this place of sleep.
.
.
.
And moving awareness down through the length of the arch.
.
.
.
The muscles of the arms.
.
.
.
To melt away from the skeleton.
.
.
.
And for the skin to soften.
.
.
.
For any sense of the outline of your body just dissolving.
.
.
.
The body becoming effortlessly heavy.
.
.
.
Effortlessly relaxed.
.
.
.
We are just opening the door.
.
.
.
We relax the middle fingers.
.
.
.
We relax the palms of the hands.
.
.
.
Both hands relaxed and heavy.
.
.
.
Both hands sinking.
.
.
.
Down in.
.
.
.
A gentle sense of spaciousness just.
.
.
.
The muscles that surround the spine.
.
.
.
They are also melting.
.
.
.
And as all the muscles of the torso.
.
.
.
And across the chest.
.
.
.
Deep relaxation.
.
.
.
Heading towards a deep sleep.
.
.
.
As we go deeper into the body.
.
.
.
And nice and sleepy.
.
.
.
And this relaxation.
.
.
.
Deep and deep deep relaxation in the feet.
.
.
.
The toes relaxed.
.
.
.
The toes relaxed.
.
.
.
Soft.
.
.
.
Your body is so relaxed.
.
.
.
Your body is so heavy.
.
.
.
It's so easy just to go back to sleep.
.
.
.
Thoughts might be drifting.
.
.
.
But you're so tired.
.
.
.
And feeling very sleepy.
.
.
.
It's no longer easy or possible to focus.
.
.
.
You're drifting back to sleep.
.
.
.
Drifting back towards this deep.
.
.
.
Falling asleep.
.
.
.
Feels so good to surrender.
.
.
.
Trusting that you'll soon be coming to rest.
.
.
.
Softly resting.
.
.
.
Sinking down.
.
.
.
So peaceful.
.
.
.
Sinking down into sleep.
.
.
.
Back to sleep.
.
.
.
So deeply asleep.
.
.
.
And we're going to begin to just free up the body a little bit.
.
.
.
Taking a handful of deeper more conscious breaths.
.
.
.
Inhaling so that you feel the body expanding and receiving.
.
.
.
And holding that power.
.
.
.
That life force.
.
.
.
That energy under the skin.
.
.
.
And when you're ready to let the breath go.
.
.
.
Just exhaling it all away.
.
.
.
Imagining that you're exhaling out through the soles of your feet.
.
.
.
Letting the whole body sink a little more deeply into the support.
.
.
.
And again when the body is ready.
.
.
.
Inhaling fully.
.
.
.
Holding that breath at the top of the inhale.
.
.
.
Just holding it.
.
.
.
Cherishing it.
.
.
.
Feeling that sense of containment.
.
.
.
And of course when you are ready.
.
.
.
Exhaling slowly out through the mouth.
.
.
.
And imagining the energy leaving through the soles of your feet.
.
.
.
And one final time.
.
.
.
Relishing the slowness of breath and the fullness of breath.
.
.
.
Letting everything release and relax as you exhale.
.
.
.
And giving the entire weight of your body down.
.
.
.
And down.
.
.
.
And down.
.
.
.
Let's be sure here as we release these muscles and the weight of these bones that have carried us through the day.
.
.
.
That we give thanks to the muscles and the bones.
.
.
.
And we give thanks to the organs and the heart and the brain.
.
.
.
For working tirelessly in the background to support all that we do.
.
.
.
And in doing so.
.
.
.
In giving thanks.
.
.
.
We also let go of any need to do anything more.
.
.
.
Just letting it go.
.
.
.
And in doing so.
.
.
.
We have done our day.
.
.
.
We have done our work.
.
.
.
And we have done our best.
.
.
.
And in exchange.
.
.
.
The body.
.
.
.
And the mind.
.
.
.
Are free to rest.
.
.
.
And here giving ourselves permission to park anything outstanding.
.
.
.
Any to do's.
.
.
.
Or worries.
.
.
.
Or further conversations.
.
.
.
Knowing that they will be best dealt with in the morning once we've been refreshed.
.
.
.
And that for now.
.
.
.
This is our opportunity.
.
.
.
To withdraw from the world of senses.
.
.
.
And things.
.
.
.
And activity.
.
.
.
In order to come into ourselves.
.
.
.
And into a state of deep.
.
.
.
Deep.
.
.
.
And as the body has begun to settle down and relinquish any control and any weight.
.
.
.
Let's just bring our awareness to the face.
.
.
.
Making sure that the jaw is soft.
.
.
.
That there is space between the upper teeth and lower teeth.
.
.
.
So that the tongue softens in the mouth.
.
.
.
And any tension that we were holding in the lower part of the face just melts away.
.
.
.
And the cheeks have also softened.
.
.
.
And the ears.
.
.
.
Soft.
.
.
.
No longer scanning for sound.
.
.
.
Just senses beginning to withdraw inwards.
.
.
.
As we notice the darkness behind the eyes.
.
.
.
And in this darkness we allow the eyeballs to soften.
.
.
.
And for the corners of the eyes to turn down towards the cheeks.
.
.
.
Softening the focus of the eyes.
.
.
.
And just noticing how those muscles around the eyes release.
.
.
.
Now that there is nothing to be focusing on.
.
.
.
Or seeing.
.
.
.
And maybe too we notice any creases and wrinkles between the eyes and across the forehead.
.
.
.
And the muscles in the face are getting softer and softer.
.
.
.
And the scalp itself is softening.
.
.
.
And the whole head is so heavy.
.
.
.
We're so heavy and so relaxed.
.
.
.
And that sense of softening and letting go moving down the entire spine and back of the body.
.
.
.
And noticing very softly how deeply the body is held.
.
.
.
How deeply the body is supported.
.
.
.
As the whole weight of the body just reaches down.
.
.
.
And the same softening.
.
.
.
The same weight of the hips.
.
.
.
The hips are so relaxed.
.
.
.
The thighs are soft.
.
.
.
Muscles in the thighs totally relaxed.
.
.
.
The softening into the shins and the whole leg is relaxed.
.
.
.
The ankles.
.
.
.
And the heels.
.
.
.
And the feet.
.
.
.
So relaxed now.
.
.
.
So easy and relaxed.
.
.
.
Every one of the toes.
.
.
.
Both feet.
.
.
.
Totally supported from underneath.
.
.
.
So that there is nothing for you to do.
.
.
.
But sink.
.
.
.
Into total surrender.
.
.
.
Into deep refreshing sleep.
.
.
.
Knowing without needing to be conscious of anything now.
.
.
.
That as you continue to deepen into your restful refreshing sleep.
.
.
.
Your whole body.
.
.
.
And your whole mind.
.
.
.
Are being replenished.
.
.
.
And supported.
.
.
.
And that there is nothing that you need to do.
.
.
.
Nothing that needs sorting.
.
.
.
Nothing that needs fixing.
.
.
.
Nothing requiring your attention.
.
.
.
Or time.
.
.
.
Is for you to fully surrender.
.
.
.
Relaxing the entire body.
.
.
.
Relaxing your grip.
.
.
.
Giving yourself permission.
.
.
.
As you allow this mind to become quiet.
.
.
.
Allowing any thoughts about what has been.
.
.
.
Or what is yet to come.
.
.
.
Like smoke in the air.
.
.
.
Just whispering away.
.
.
.
Drifting away.
.
.
.
Just melting.
.
.
.
And drifting.
.
.
.
And softening.
.
.
.
Into an easeful state.
.
.
.
The hands of sleep.
.
.
.
Being embraced by sleep.
.
.
.
The arms of rest.
.
.
.
Embracing your whole body.
.
.
.
Into restful.
.
.
.
Peaceful.
.
.
.
And refreshing sleep.
.
.
.
The whole body in sleep.
.
.
.
The whole mind in sleep.
.
.
.
Resting entirely.
.
.
.
Surrendering into the arms of rest.
.
.
.
Sleeping deeply.
Deeply asleep now.
Deeply asleep now.
