Are you ready to get nice and comfortable because it's time to wind down,
It's time to relax and to move into a peaceful restorative sleep if you'd like to.
So just find a comfortable sleep position.
When you're ready close your eyes and just keep listening to the sound of my voice.
So I'd like you now to take a really deep breath,
Breathing up through your nose,
Holding for a moment and then breathing out through your nose or mouth,
It really doesn't matter which and just be aware that each breath is nourishing you,
It's soothing you.
Every nerve every nerve,
Every fiber of your being is beginning now to relax because the air is soothing your body,
Soothing your mind and with each breath out you let go of tension.
Each breath out and out tension is dropping away and take your awareness now to the rising and falling of your chest.
Each breath in relaxes you more,
Each breath out soothing you and I want you to know that each breath in and out is taking you one step closer to deeper comfort.
That's right,
Each breath soothes your mind and soothes your nerves as you rest there.
Now notice the feelings in your feet and toes as they are still and you can perhaps remember that feeling of taking off a pair of shoes that you've had on for a long time and feel the comfort beginning to move in as the tension moves out,
A release of tension causing a heavy feeling or maybe a light feeling.
I'm not sure which but you can be aware now of a comfortable feeling,
A feeling of relaxation beginning to spread from your feet through the ankles up to the calves,
The feeling in your legs becoming slightly heavier and heavier and more and more relaxed.
And you're going to find that when you think of the word relaxed you will find that interestingly it increases your comfort and you become more relaxed.
In fact you will find that the more relaxed you become the better you feel and then the better you feel the more relaxed you become.
And so that deep comfort spreads flowing upwards from the feet through the ankles into the calves and into the thighs as those muscles begin to loosen and lengthen and become more relaxed as that comfort spreads,
Spreads through the legs.
And you can probably imagine how those muscles look as they begin to relax,
Tension draining away,
Allowing the muscles to soften,
To loosen,
To lengthen and let go.
Comfort spreading into the hips now and the lower back and all the muscles there are just beginning to loosen,
To lengthen and become more relaxed.
And that comfort now spreads into the base of your spine moving upwards slowly and all the muscles along the spine now are relaxing.
It's as if a warm beam of light is being shone at the base of the spine and slowly moves upwards melting away the tension.
That's right helping to loosen and lengthen those muscles.
Tension just draining away,
Just letting go.
And the relaxation continuing to spread upwards at its own pace up through the chest,
Up through into the back,
Across the shoulder blades and then to the shoulders.
A gentle warmth softening and loosening the muscles of the shoulders and tension just draining down,
Draining away,
Just letting go.
And that comfort spreading now into your shoulders,
Down your arms to the elbows,
Into the wrists and hands.
Perhaps noticing a comfortable heaviness as you sink down into further comfort and become more and more relaxed.
And just allow that comfort to continue flowing upwards into your neck and throat.
A gentle warmth moving through the neck and throat and the relaxation sinking deeper into this area and flowing upwards once again into the back of the head,
Over the top of the head,
Every tiny hair follicle just soaking up the deep comfort that's spreading through the muscles of the scalp,
Easing away any tension in the head.
And that comfort and relaxation moves into the head.
It spreads down across the face,
Into your eyes,
Cheeks,
Mouth and jaw.
Imagine a mask slipping down off your face.
All the expressions you've been wearing just dropping away,
Letting go of any frowns,
Smiles,
Any expression at all drops away and all the muscles just behind the face are relaxing.
And the muscles behind the muscles of the face are relaxing just as you are now.
And the muscles behind the muscles of the face are relaxing just letting go.
Tension draining down,
Draining away,
Just letting go.
And it's very positive and comforting to know that you can just leave your body resting from the top of your head to the tips of your toes.
And as you leave your body resting you're going deeper and deeper into relaxation.
And it doesn't matter whether you're resting deeply or lightly because either way you are benefiting.
So many things are happening automatically without even thinking about it.
Your body and mind are automatically just letting go,
Letting go of all the tension,
Tension melting away,
Draining away,
Just letting go.
In a moment or two I'm going to count down from 12 to 1 and with each descending number you will find yourself drifting deeper into a wonderful feeling of peace and comfort.
And you will find that the deeper down you go the better you feel and the better you feel the deeper down you go.
12 letting go,
11 deeper and deeper relaxed,
10 drifting down,
9 deeper into a wonderful feeling of peace,
8 deeper and deeper,
7 letting go,
6 the deeper down you go the better you feel,
5 drifting deeper,
4,
3,
2,
1.
And I wonder if you can sense a feeling of lightness or maybe heaviness as you drift down,
Down into further comfort and imagine yourself now in a safe and special place,
Smiling,
Relaxed and comfortable.
This special place is one that you have visited before or maybe one in fantasy,
Somewhere you'd like to visit,
One that you associate with feelings of happiness,
Calmness and peace.
Some people choose a beach,
A garden or a beautiful place in nature perhaps.
Whichever you choose know that you are safe here in your imagination,
In your special place.
And from here you can drift off into a deep and restful sleep,
A deep and restful sleep.
And whilst you rest your body is repairing,
Re-energizing,
Refueling.
Refueling.
So many things are happening.
Your heart rate has lowered,
Your blood pressure has lowered,
Your breathing rate has lowered,
Your mind and body is slowing down,
Letting go of tension.
Tension you don't want or need.
The tension is dissolving and draining away.
As you rest you are strengthening your immune system,
Which is a vital part of living longer,
Feeling younger and being healthy.
And if you are in this rest you may like to continue to relax here and drift further down into sleep.
And by relaxing in this way you are reducing stress,
Reducing tension.
In future each time you wish to go to sleep you can look forward to closing your eyes and thinking of this special place,
A place you now associate with calmness and peace.
Take yourself there in your mind and notice your surroundings,
The colors,
The smells,
The sounds and the sensations.
Notice the feelings as you immerse yourself in this special place.
A deep sense of physical and mental comfort can be yours as you recall the pleasure which goes with being extremely comfortable,
Extremely relaxed.
This is a wonderful place for you where you can,
If you'd like to,
If you'd like to,
Drift down into a deep and restful sleep and enjoy the feelings of comfort moving through your body.
Enjoy the depths of comfort you are capable of experiencing as you drift down into sleep,
Sleep,
Sleep,
Sleep,
Sleep.
