My name is Jillian Buckley.
Today we will be moving through a meditation to help you fall asleep quickly.
And I'd like to begin by reminding you that even if you don't fall asleep in this practice,
You are still resting your mind and body.
You are still doing good for yourself.
So start by lying on your back.
Make sure you're comfortable,
Perhaps with a pillow or a folded blanket under your head.
Cover yourself up with a blanket if you think you might get cold.
Place your hands on your thighs or rest them beside you.
Begin to mentally scan your body for areas that feel tight.
Notice where the muscles are tensed.
Note how your body is feeling.
In this meditation,
We will focus on releasing tension in the body and quieting down the mind.
Breathe in peaceful serenity.
Exhale slowly letting go of any tension from the day.
You might be going over things you did today or tasks you need to do tomorrow.
Now's not the time to worry about those things.
Now your job is to clear the mind and get ready for sleep so that you can take on the day tomorrow.
There is absolutely nothing that you need to be thinking about at this moment.
Accept calm thoughts.
How is your body feeling right now?
Where are you feeling tension?
Focus on that area.
Now take a deep breath in and let that tension go with a sigh.
Now think about where in your body you're feeling the most relaxed.
Picture that area glowing with a warm yellow light.
Now as you breathe in and out,
Imagine that light growing.
Feel that relaxation spreading across your body.
You might be starting to feel yourself become more sleepy and calm.
We're going to begin to count now.
As each number passes through your mind,
You'll become more and more relaxed.
As you relax,
You can allow yourself to slip into a refreshing rejuvenating sleep.
Count with me slowly.
One.
Focusing on the number one.
Two.
You are becoming more relaxed.
Feeling peaceful,
Calm.
Concentrate on the number three.
As you drift deeper,
Calm,
Peaceful.
Four.
Feeling tension leave your body.
Just seeing the number.
Concentrating on the number.
Five.
Relaxation fills your body and mind.
Feeling your arms and legs heavy.
Very heavy.
Six.
Your body is calm.
Your mind is calm.
Seven.
Heavy.
Relaxed.
Eight.
Mind drifts.
No distraction.
Floating.
Relaxing.
Nine.
Calm.
Heavy.
Ten.
You are relaxed.
You might choose now to count back down from ten to one.
Slowly count on your own while I continue to speak.
Just focus on the number.
Start now at ten.
Focusing on the number.
You are warm and comfortable.
Sleepy and heavy.
Calm and safe.
Floating.
Drifting.
Nourishing rest.
Quiet and calm.
Smooth breath.
Relaxed.
Deeply relaxed.
Pleasant,
Calm body.
Heavy.
Calm.
Peace.
Relaxing sleep.
Sleep.
Sleep.
