Begin by lying on your back with your hands at your sides.
You can change your position anytime you need in order to be more comfortable.
Allow your eyes to close.
Take a nice deep breath and exhale.
Become aware of your body in this time and this space.
Notice what you are touching and what is touching you.
Allow your legs and arms to fall outwards.
And let yourself sink back into the surface you are on.
Ensure there is no tension in your back,
Your neck or your head.
You can wiggle around to adjust so you are perfectly comfortable.
You might have thoughts drifting in and out about things you did today or things you need to do tomorrow.
Just allow these thoughts to drift without judgement and resistance.
Allow them to drift and float.
Notice how you are feeling,
How your mind feels.
Give yourself a moment to do the thinking you need to do before you go to sleep.
I will give you some time.
Good night.
Ah,
That's good.
Now let's clear our mind.
You might want to imagine holding a large eraser and erase your day away.
Erase your thoughts.
Erase any concerns or worries.
Good.
Now take a nice,
Deep breath,
Breathing in and exhale,
Letting it all be washed away.
Allow your thoughts,
Your worries,
Your fears lift from your body,
Evaporating into the air.
Allow it to be purified and cleansed.
And just be here.
In your body,
Breathing,
Heart beating,
Here you are,
Right here,
Right now.
Take three deep and cleansing breaths,
In through your nose and out through your mouth.
Now begin breathing naturally,
In and out,
Feeling the gentle rise and fall of your belly and chest.
In and out.
Soft and easy.
Let go of any control or effort on your breath.
Just observe your breathing.
Don't try to alter it in any way.
Let your breath guide you.
It may be shallow and others may be slower and deeper.
You're not trying to be in control.
Just observe without judgment.
Continue observing your breath for a time.
Feel your body becoming soft and heavy.
Let a wave of heavy relaxation sweep up through your body,
Starting at your feet.
Say to yourself silently that your feet are heavy and relaxed.
Feel your feet melt down into the surface that you are on.
Feel the muscles in your feet relax.
Feel them becoming soft and heavy.
Enjoy the sensation of relaxation.
Now tell yourself your lower legs are also heavy and relaxed.
Feel them melt into your bed.
Now allow this relaxation move through your body.
Enjoy the soft healing energy move through your knees,
Your thighs,
Your hips,
Your belly.
Feel the heavy healing energy move up through your chest,
Savoring each part of your body.
Allowing this energy to soften and relax your body.
This energy flows through your shoulders,
Becoming soft and heavy,
Melting down into the surface you are on,
Sinking deeper,
Soft,
Soothing energy.
Relaxing,
Easy.
Let that relaxation flow down to your arms,
To your hands,
Your fingers,
Opening,
Relaxing,
Soft and heavy.
Breathe that relaxation into your neck,
Easy and loose.
And with your next breath,
Allow your face to soften and smooth.
The skin on your forehead softens.
Your eyebrows are becoming heavy and soft.
Your eyes relax and sink down.
Teeth unclench.
Lips part.
Heavy,
Soft and easy.
Beautiful love-filled,
Relaxing energy.
Wave after wave of relaxation.
Announce to yourself that your entire body,
Your entire being is heavy and relaxed,
Warm,
Comfortable,
Drifting,
Drifting,
Accepting,
Feeling very good and peaceful.
At peace with yourself,
Confident,
Nurtured,
Calm and relaxed.
And as you sink further into the surface you are on,
Drifting,
Floating into sleep,
Remind yourself that you will remember all your dreams.
And so it is.
