To gently drift off to sleep,
You need to make yourself as comfortable as possible.
Start by checking in with yourself.
Are you warm enough?
Or are you perhaps too hot?
If you need to,
You may pause for a moment to get what you need to keep your body at the right temperature while you sleep.
Next,
I would like you to find your most comfortable position for sleep.
Once you're settled comfortably,
Gently close your eyes.
Now I would like us to take three slow,
Deep breaths together.
While we inhale,
I would like you to focus on expanding your belly to allow your lungs to fill with as much air as possible.
While we exhale,
I would like you to focus on releasing any tension you may still be feeling from your day.
Feel your body soften as the tension leaves your body with your breath.
Let's begin.
Breathe slowly in,
Expanding your belly and filling your lungs completely.
And slowly out,
Releasing all tension.
Take a slow,
Deep breath into your belly.
And slowly release your breath while your entire body softens.
Let's do this one last time.
Take a slow,
Deep breath into your belly.
And slowly release your breath as your body softens and relaxes.
You can continue to breathe at your own pace now.
I would like you to gently shift your attention from your breath to your body.
Feel all of the areas that are touching your bed.
Gently allow your muscles to relax.
Feel your feet become soft and relaxed.
Feel your lower legs relax.
Feel the muscles in your upper legs relax.
Feel your hips becoming soft and relaxed.
Allow the muscles in your back to soften and relax.
Allow your belly to become soft and relaxed.
Relax your chest.
Relax your shoulders and release any tension you may be holding there.
Relax your upper arms.
Relax your lower arms.
Allow your hands to become soft and relaxed.
Relax your neck.
Relax your jaw.
Relax all of the small muscles in your face.
As your body becomes more and more relaxed,
Allow yourself to sink a little deeper into your bed.
Your entire body is comfortable,
Relaxed and supported.
If you need to make small movements to become more comfortable,
Please feel free to do so at any time.
Now imagine that the ceiling above your bed gently dissolves and that you find yourself lying under a beautiful clear star-folded sky.
The night is calm and quiet and the only thing that you are aware of right now is the beauty of the stars above you.
Every now and again you are treated to the spectacular display of a shooting star speeding across the sky.
Gently shift your attention to your thoughts.
Allow your thoughts to drift gently into your mind without judging them or becoming attached to them.
You can return to your thoughts again tomorrow if you wish after a good night's sleep.
There are no thoughts that you need to hold onto right now.
As thoughts drift into your mind,
Gently release them into the imaginary night sky above you as if they are shooting stars.
Keep releasing your thoughts for as long as you need to.
Some thoughts may return more than once and that is perfectly alright.
There is no need for judgement.
You are safe right now.
It is safe for you to release all of your thoughts one by one.
Allow your thoughts to become beautiful shooting stars across your imaginary night sky.
Now I would like you to gently shift your attention from your thoughts to your heart.
If your thoughts persist in returning,
Just keep releasing them gently then return your attention to your heart space.
Imagine a small spark of light inside your heart.
With every heartbeat,
The light grows and fills your entire body.
Your light-filled body now shines as brightly as the most beautiful star.
You are a part of the universe.
Your light and love shines out and touches others and you receive light and love in return.
Spend a few moments resting comfortably in the knowledge that you are a loving being within a loving universe.
You are worthy of receiving love.
You are safe,
Comfortable and relaxed.
You are connected to your own deep source of love.
There is nothing left for you to do or think about right now.
It is alright for you to allow yourself to drift off to sleep.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
May your dreams be filled with love and peace.
