So starting to feel your body on the bed.
Perhaps you'd like to just make sure you're really comfortable.
Your head on the pillow,
Arms down by your side and relaxed,
Legs straight down so you're lying on your back and your legs maybe a little bit apart and the feet just falling away from each other.
Just lying there letting your eyes close gently and starting to feel the bed behind your back,
Behind your legs,
Perhaps at your heels and feeling the cushion supporting the head.
Perhaps placing a hand just on your belly by your belly button and seeing if you can take a deep breath in all the way into your hand.
Hold it for a moment and then just let it slowly out and then another breathing in all the way down into the hand holding it and then breathing out and if you'd like to one more time breathing in,
Breathing out and then you can keep your hand there or place it back on the bed.
Perhaps you can just start to feel the weight of your body,
How heavy it is and as you breathe in and out the body feels like it's getting a little bit heavier and now I'd like you to imagine that you're lying in a boat,
A little small rowboat and it's a lovely warm summer's day and you're just lying in the boat.
In the bottom of the boat there's a really cozy blanket.
It feels so comfortable.
You almost feel like you're melting back into the boat,
Back into the blanket.
Eyes closed,
Arms down resting on your belly or by your side,
Back feeling heavy,
Legs heavy,
Perhaps starting to feel a little bit tired.
So nice in the boat,
It's just rocking ever so gently backwards and forwards.
You can hear the sound of the water lapping by the side of the boat.
Little by little you start to feel more and more relaxed.
This delicious feeling of just letting go.
The boat supports you and you're just gently floating down,
Down the river.
Nowhere to go and nothing to do but just enjoy lying here.
Bit by bit,
More and more the body relaxes,
The breath going deep into the belly and all the way out.
Little by little you start to feel like you might fall asleep and it's totally safe and okay just to relax.
Breathing in,
Breathing out as you float on down the river into sleep.
