Relax your body and get into a comfortable position,
Adjusting your clothes,
Getting ready for deep relaxation and deep sleep.
Feel your breath,
Breathing in through the nose and out through the mouth.
As you breathe in,
Feel light entering your body and as you breathe out,
Feel any cares or worries from the day simply melt away.
Visualise them leaving,
Small puffs of air leaving your body,
Leaving you relaxed,
Warm,
Comfortable,
At ease.
In your mind's eye,
Visualise a silver gate.
See this gate open with merely the exhalation of your breath.
As you walk through this gate,
You find yourself in a wondrous forest,
Dark but lit with lanterns.
It's a safe place,
A nurturing space.
Ahead of you,
You notice a person in white robes beckoning towards you.
You walk up and you see an old man with a long grey beard.
He beckons for you to follow him into the land of sleep.
He leads you across the bridge over a running brook.
On the bridge,
You stop.
You see the water running beneath the bridge and you throw any of your cares and worries from the day into the water and watch them float away downstream.
See them disappear from sight now.
This old man in the white robes leads you further into the forest with the lanterns.
To a clearing.
In the centre of the clearing,
There is a silk mattress,
The most beautiful silken mattress you have ever seen.
See the patterns and the colours.
You know that this is the place where you will experience deep,
Deep rest.
Deep,
Nourishing rest.
You know that when you sleep here you will awake tomorrow feeling positive energy coursing through your body.
You will feel energized and alive when you wake in the morning.
But for now,
You're tired.
You feel your bones growing heavy.
All you want to do is to lie down on these cushions.
The old man nods and so you lie down.
You pull the silken duvet up around you,
Feeling its warmth and its softness encompassing your entire body.
You feel your bones growing heavy,
Sinking,
Sinking into the mattress.
You close your eyes.
Your eyes are heavy,
Heavy.
You lie down on the mattress.
You become aware now of your right hand thumb,
Your second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The lower arm,
The elbow,
The upper arm,
Shoulder,
The armpit,
The right waist,
The right hip,
The right thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the right foot,
Top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
Shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the left foot,
Top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now to the back,
Become aware of the right shoulder blade,
The left shoulder blade,
The right buttock,
The left buttock,
The spine,
The whole back together.
Now take your awareness to the front of your body.
Become aware of the top of your head,
The forehead,
Both sides of the head,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eye,
The left eye,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
Tip of the nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right chest,
The left chest,
Middle of the chest,
The navel,
The abdomen,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back,
Spine,
Shoulder blades,
The whole of the front,
Abdomen,
Chest,
The whole of the back and front together,
The whole of the head,
The whole body together,
The whole body together,
The whole body together.
You are relaxed.
Dreams will come.
Your body has been nourished and healed while you sleep.
Sleep comes easily.
You are relaxed,
Nourished.
You become aware now of your right hand thumb,
Your second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The right waist,
The right hip,
The right thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the right foot,
Top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
Shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the left foot,
Top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now to the back,
Become aware of the right shoulder blade,
The left shoulder blade,
The right buttock,
The left buttock,
The spine,
The whole back together.
Now take your awareness to the front of your body.
Become aware of the top of your head,
The forehead,
Both sides of the head,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eye,
The left eye,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
Tip of the nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right chest,
The left chest,
Middle of the chest,
The navel,
The abdomen,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back,
Spine,
Shoulder blades,
The whole of the front,
Abdomen,
Chest,
The whole of the back and front together,
The whole of the head,
The whole body together,
The whole body together,
The whole body together.
You are relaxed.
Dreams will come.
Your body is being nourished and healed while you sleep.
Sleep comes easily.
You are relaxed,
Nourished.
