Are you lying comfortable with the blankets or sheets over your body?
Your head resting on the pillow?
Are you in a comfortable position?
If not,
Change your body and lie in the most comfortable place you can be.
Bring your attention to the places on your body that are connecting with the mattress under you.
Bring your attention to those parts of your body that are sinking into the mattress,
Feeling supported by the mattress.
Is there still any tension in your body?
If there is,
Can you relax the tension?
Let go of the muscles in your belly.
Let go of the muscles in your shoulders,
Your face.
You can drop your jaw.
Relax your forehead.
Relax your hands.
You're doing it really well.
Eyes are closed.
I would like you to bring your attention to your breath flowing in and out,
In and out.
Let's start to count the in-breath and the out-breath.
Breathing in is one,
Breathing out is two,
Breathing in is three,
Breathing out is four,
Breathing in is five,
Breathing out is six.
Continue to count your breathing in and out and when you notice that your mind is wandering or you lose track of the counts,
That's okay,
Nothing wrong.
You just start counting again.
Breathing in is two for breathing out and continue to count.
And while you are counting,
I'm going to tell you,
You don't have to do anything.
Just listen and count your breath.
Imagine you are in your favorite relaxing place.
Might be that you're lying on the grass in your childhood garden.
It can be that you're lying on your favorite beach.
It can be that you are on the ground of your living room with one of your pets next to you.
Whatever the place is,
Be aware of how it feels in your body to be in this relaxing place,
Feeling good,
Feeling relaxed.
While you're counting your breath,
Feeling how you are slowly slipping into a more relaxed state.
You feel the power of the sun on your skin.
It's not too cold,
It is exactly right.
You feel a brush of air over your cheeks and while you're lying there,
You realize all is well.
Right now,
All is well.
And you think of this one thing that happened today that you really appreciated.
It might be something small as the sudden sound of a bird in the garden.
It could be the taste of your morning coffee.
It could be something nice,
Someone said.
Whatever it is,
Bring back this memory of this thing that you feel appreciation for right now.
It is pleasant to feel appreciation when it flows through your body.
Now think of a person in your life that loves you very much.
You could imagine them being with you,
Whispering gently to you,
I love you,
I love you,
I love you.
Let your awareness of this person in your life that loves you fill you,
Fill you with love and relaxation.
It's pleasant to be loved.
And if you find it hard to feel this appreciation,
Then simply continue with counting your in-breath and out-breath.
You're doing it exactly right.
You cannot do it wrong.
You can notice how much your body is relaxed right now,
How your muscles are softened.
Let's bring to mind one more thing that you feel grateful for.
It can be something that exists in your life.
It can be a situation,
A job,
A person,
A hobby,
Whatever it is.
Allow yourself to be filled with this powerful feeling of gratefulness.
Feel how it fills your chest,
Your belly,
Your legs.
And while you know that all is well and tomorrow morning when you wake up it's going to be a brand new day with new possibilities,
Infinite possibilities.
But for now you are simply going to sleep.
Keep on counting your breath and if you lost the count or your mind was wandering,
That's okay.
Start counting again at one for your in-breath and two for your out-breath.
Keep on breathing in and out while counting your in and your out-breath.
I will stay with you for some time while you're counting your breath.
I will be silent so you can fall asleep.
So for now I will tell you already,
Sleep well.
I wish you sweet dreams.
