Lie down and settle into your sleeping space.
Relax into your body.
Inhale,
Slow and deep.
And exhale,
Let go.
Release your body into gravity.
Inhale,
Slow and deep.
And exhale,
Let go.
Release your body into gravity.
Inhale slowly and deep.
Exhale,
Let go even further into gravity.
Feel your whole body sink into complete ease.
Body and mind hold on to less and less of the past and future.
You rest into this present moment.
Notice sounds.
Hear sounds without searching for the sound's origin.
Simply listen without reacting.
Let the sounds flow freely in and out of your hearing awareness.
Feel your whole body sink into complete ease.
Feel your whole body sink into complete ease.
Sounds of the outside world become less and less interesting.
Sense the sounds fading further and further into the distance.
You are shifting to the inner world within you.
Be aware of your body.
Notice your hands and arms.
Slowly inhale and make fists and tighten the arms.
Exhale and release.
Soften.
Feel tension drain away from your hands and arms and into the ground.
Sense your shoulders.
Inhale and slowly lift your shoulders to your ears.
Exhale,
Release your shoulders down.
Soften.
Notice your forehead.
Inhale and wrinkle your forehead into a frown.
Exhale,
Release your forehead relaxed and spacious.
Notice your legs.
Inhale and tighten your legs.
Exhale,
Release your legs.
Feel tensions melting away and into the ground.
Notice your whole body.
Inhale and tighten the whole body.
Exhale,
Let it all go.
Sense your whole body unwound,
Heavy into gravity.
Notice your breath.
Feel your breath gently massaging your body into deeper and deeper serenity.
Notice exhalations.
Feel exhalations widening spaces of silence between thoughts.
Thoughts loosening,
Fading,
Emptying upon each exhalation of breath.
See yourself resting in complete ease.
In your mind say,
In this moment,
I let go of all doing and release into deep restorative sleep.
In this moment,
I let go of all doing and release into deep restorative sleep.
As you drift towards sleep,
Feel your body and simply sense each body part as you remain still,
Welcoming sensations as you are guided into deep restorative sleep.
Notice your right hand.
Feel your right hand thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
Palm of the hand,
Back of your hand.
Feel the whole right hand warm and heavy.
Notice your wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right hip.
Feel the thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Notice your left hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
Palm of the hand,
Back of your hand.
Feel the whole left hand warm and heavy.
Sense your wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left hip,
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the left foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
And little toe.
Notice your lower back,
Middle back,
Shoulder blades.
Sense the space between the shoulder blades softening.
Feel the upper back.
Whole spine.
Notice the top of your head.
Right temple.
Left temple.
Right outer eye.
Right inner eye.
Left outer eye.
Left inner eye.
Space between the eyebrows,
Soft and cool.
Notice the right outer ear.
Right inner ear.
Left outer ear.
Left inner ear.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Tongue.
Sense the jaw.
Throat.
Right chest.
Left chest.
Middle chest.
Notice the heart.
Calm.
Regular.
Sense your navel center.
Internal organs sinking.
Base of the spine.
Sense the right leg.
Warm and heavy.
Left leg.
Warm and heavy.
Feel both legs together.
Feel the right arm.
Warm and heavy.
Left arm.
Warm and heavy.
Feel both arms together.
Sense the back of your body.
Warm and heavy.
Sense the front of the body.
Feel the whole body.
The whole body.
Whole body resting into deep restorative sleep.
Be aware of your breath.
Feel the breath.
Feel its rhythm and effortless flow in and out of your body.
Gently rising and falling.
As you inhale,
Silently say to yourself,
In.
As you exhale,
Silently say,
Out.
Follow the flow of your breath,
Silently repeating in on inhalations and out on exhalations.
Inhale in.
Exhale out.
Feel your awareness and energy completely immersed into your breath.
Into the present moment.
Nothing else matters.
Thank you.
Inhale in.
And exhale out.
Your awareness and energy completely immersed in your breath.
Thank you.
Words now become lost in waves.
Ocean waves.
Waves slowly rolling in to the shore and out into the spacious ocean.
Waves rolling in.
Waves rolling out.
Rolling in.
And rolling out.
In.
And out.
With your five senses,
Experience the slow rhythm of the waves rolling in and slowly out.
Slowly in.
And slowly out.
In.
And out.
Sense your breath.
Your breath now aligns with the slow rhythm of the waves.
Feel the breath merging with the rhythm of the waves.
Breathe in with the wave.
And breathe out with the wave.
In with the wave.
And out with the wave.
In.
And out.
In.
And out.
See your breath in harmony with the waves.
In.
And out.
In.
And out.
The breath and waves in an effortless,
Endless harmony,
Widening the spaces of silence and stillness between thoughts.
And seeing into the spacious ocean.
In harmony,
Count one number down from 27 to one as you exhale each time.
If you drift into sleep,
Let it happen.
If you lose track of counting or arrive at one,
Simply begin again at 27.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
The breath and ocean waves harmonized in an endless flow,
Releasing you deeper and deeper into sleep.
