Get nice and cozy in your bed,
Ready for a restful night's sleep.
Become aware of your body and the breath coming in and out.
Do a quick scan of your body and notice if you are holding tension anywhere.
If so,
Let it melt out as you become heavier and heavier.
Allow yourself to have a break from your thoughts this evening.
You can pick them up again in the morning.
Imagine you have a box beside your bed where you can safely store your thoughts for the night.
There is a rainbow slippery slide funneling the thoughts from your head down to the box.
If your mind tries to become involved in your thoughts throughout this meditation,
Simply bring your attention back to my voice.
Relax the feet.
Release tension in all the toes,
Right and left,
And let the feet fall out to the sides.
Soften the calf muscles and the shins.
Let all the ligaments and tendons around the knees relax.
Allow the thighs to melt and feel a wave of relaxation travelling upwards and flushing into the hips.
Let go of tension in the right hip and left hip.
Soften the buttocks and let go of all the tension around the base of the spine.
Become aware of your whole spinal cord from the sacrum to the skull.
Release all the muscles on either side.
Soften your belly and all of your internal organs.
Take a deep breath into your belly and exhale,
Feel your body become heavier and heavier.
Relax your upper back.
Open both of the shoulders and feel a spiral of softness travel down both arms and into the fingertips.
Allow all the fingers to curl up and rest fully.
Notice your soft,
Natural breath.
Feel your neck muscles relax as your head becomes heavier on the pillow.
Soften the jaw.
Create space between the back rows of teeth.
Allow the tongue to be soft.
Relax the bridge of the nose.
Allow the eyes to go more deeply into their sockets.
Create space between the eyebrows.
Let the ears melt down towards the shoulders.
Let all the skin on the skull and on the face become softer and softer,
Just like it was when you were a baby.
Return your awareness to your natural and relaxed breath.
Feel your body melting more and more with every exhale.
Know that lying in this stillness and deep relaxation is almost as restful as being asleep.
Soak in this deep rest and continue to send your thoughts down the rainbow slippery slide to the box.
Focus your awareness on the inhale and the exhale and know that everything is exactly as it should be in your life.
You are strong.
You are supported.
You are loved.
Good night.
Sleep tight.
