Welcome to this relaxing sleep session.
Please get cozy in your bed or somewhere you like to take a nap,
Because by the end of this session,
You will be fast asleep.
Let your body rest on the surface below,
All of your muscles going loose and limp already.
Your head is supported by your pillow,
And perhaps you have a nice blanket or sheet over you.
Notice the texture of the fabrics around you.
What temperature is your surroundings?
Notice it is cool outside of the blanket and warm underneath.
Become aware of your head on the pillow,
How it is fully supported.
Allow all of your neck muscles to unwind.
Let go.
If you haven't already,
Close your eyes.
And notice the gentle movements that your eyes are making behind the eyelids.
The more relaxed you get,
The more your eyes will make tiny movements.
And this is completely natural.
It is called rapid eye movement.
And it only makes you more relaxed.
And become aware of your breath now.
You don't have to change it.
But as soon as you think about your breath,
You probably breathe in a little deeper.
Imagine that each breath is letting you relax more and more.
And notice your arms resting by your sides.
Feel them heavy and relaxed.
This time is for you,
And you have nowhere else to be right now.
So you are allowed the deep sleep that awaits you.
Become aware of your legs.
Notice how they have nowhere to take you,
So they can fully relax.
I don't know which leg is more comfortable than the other.
Perhaps both legs are equally as comfortable.
Your whole body is nice and relaxed,
Cradled by the surface below.
Now in a moment,
I will count down from 10.
And each number I say,
Allow your mouth to open and do a big yawn.
10.
Open your mouth.
And if you feel a yawn,
Come on,
Go with it.
9.
Open your mouth and yawn.
Stretching the jaw before a long night's sleep feels so good.
8.
Open and close the mouth in a nice slow motion.
7.
Perhaps a big yawn is coming on.
Each yawn makes you more and more sleepy.
6.
Open your mouth.
Stretching the jaw and close the mouth very slowly.
5.
Open your mouth.
You don't have to do it too wide and close the mouth.
4.
Gently opening the mouth and closing it.
Each time you do this motion,
Your body is being signaled to relax.
3.
Open and close the mouth.
2.
Slightly open your mouth this time.
Not too much.
And 1.
Just open your lips this time and close them back together.
Become aware of the air coming through the nose and exiting through the nose.
Notice the temperature of the air when it enters and how it's changed when it exits.
Notice how your breath is slowing down even more.
The rhythm of your breath is becoming so still and so even.
You are so very relaxed.
So comfortable.
Let's take the mind a little further into relaxation.
And imagine that you are laying on a soft,
Fluffy cloud.
Feel the cloud all around you.
However you imagine this is perfectly fine for you.
Notice the cloud is drifting down towards the earth.
It gets closer to the ground as it drops you off on a warm beach.
Feel the sand beneath you.
Allow the blue water to come alive in front of you.
See the ocean stretching out into the distance.
Breathe in the salty,
Fresh air.
This beach is so relaxing.
Imagine to walk along the beach,
Noticing how the nearby palm trees are swaying in the wind.
And the sounds of songbirds chirping nearby.
As you walk along the beach,
You get sleepier and sleepier.
Every step is more relaxing than the last.
And you see ahead a small piece of driftwood stuck in the sand.
Pick up this piece of driftwood and notice its smooth texture in your palm.
Now go to where the sand is moist with sea water and write the letter S.
Feel the smooth motion of this letter as you scratch it into the sand.
Now write the letter L.
The straight line of this letter is nice and relaxing to scratch through the sand.
Now write the letter E.
And another E.
And lastly,
The letter P.
Step back from this word and read it within your imagination.
Sleep.
Sleep.
I deserve to sleep.
And a wave from the ocean comes up and grabs the sand,
Pulling the word sleep back into the water.
And you continue your walk through the beach,
Deeply relaxed with each step you take.
You feel the warm sun on your skin.
And you see appears ahead a soft hammock tied between two palm trees.
So get in this hammock and feel its way back and forth in the breeze.
Take one last look at the beautiful blue ocean and how it matches the blue sky.
Breathe in and close your eyes within your imagination.
You are ready to take a long and restful sleep on this beach and in your cozy bed.
Good night.
