You Sounds and listening.
Hello and welcome.
Let's begin.
Just check that you are very comfortable,
That your head is comfortable on your pillow and you're in your very favourite sleeping position.
Just take a few moments now and rearrange so that you've got yourself to that place that is so lovely to drift off to sleep.
Now let's begin with step one.
Notice.
This is where we simply notice how we're feeling.
What kind of a day was it today?
How does your body feel as you lie here this evening?
What are the emotions that you feel as you lie and listen?
Just notice them.
It's so kind to ourselves to notice how we feel,
To ask ourselves that question.
How am I today?
And now let's move to step two.
Breathe.
And this is where we begin to notice our breath.
So just start to notice now how your breath moves in and out through your nose or your mouth and just watch it and feel it.
What does it feel like around your nostrils as the air moves in and out?
Just feel that gentle rhythm of yourself.
When we breathe,
All this beautiful oxygen and air goes into our bodies,
Around our heart and then out again.
It's so lovely to think how we all belong here,
Breathing the same air.
And as we move to step three,
Activate.
I just want you to notice the sound of your breath.
What's the noise that it makes?
Does it sound loud or quiet?
Is it gentle or noisy?
Just listen and feel the sound of you.
Listening to sounds,
Focusing our attention on what we can hear can really help us to relax,
To be in the moment.
It can help us to get outside of the thoughts in our heads.
So let's just do that together for a few moments.
We're going to practise listening and see what we can hear.
Can you hear anything in the distance?
Perhaps sounds from the street,
From outside.
Is there a sound of wind,
Dogs barking,
Traffic in the distance?
Or maybe it's just the sound of quiet.
Or maybe it's the music on this peace beam behind my voice.
What can you pick out of that?
Can you hear the bird song?
Just follow the sounds that come to your ears.
The sounds in the room,
The sounds of the music.
And now let's go back again to the sound of your own breath and just drift here.
Drift on the sounds that you can hear.
And notice that when you listen like this,
Everything relaxes.
Your mind goes quiet,
Your breath is slow,
Your body relaxes.
All we do is listen to the sound of the moment that we are in.
And as we move to step four,
Peace beam,
I want you to bring all of your attention and your listening to my voice and just follow my voice.
The sound of it,
The sounds behind it and just allow yourself to drift.
Imagine that all of your listening creates these beams of light that shine out from you and allow you to drift safely and gently and quietly off to sleep,
Carried by the sounds of my voice and the music behind.
Good night.
