Are you ready?
It's time to lie down,
Relax and drift into a calm and blissful sleep.
Your mind may be busy and that's okay and your body may be tense and that's fine too.
The wonderful thing is that your body and mind know instinctively how to fall asleep without really trying.
It will just happen all by itself.
Sleep is as natural as the movement of the ocean waves.
So just get comfortable now and snuggle into your favorite sleep position.
And I wonder if you'll enjoy how naturally and easily you can fall asleep,
Almost as though you've been doing this for your entire life.
Falling asleep effortlessly,
Sleeping deeply and waking refreshed.
When you're ready just take a few deep breaths in up through your nose and when you breathe out release the air slowly.
As you breathe in notice the inflow of the air up through your nostrils and as you breathe out just concentrate on the slow release of air.
Just continue to take a few deep breaths deep breaths,
Deeper than your normal breaths.
Notice the feeling of the air as it travels up through your nose,
Across the back of your throat and down into your body.
And I wonder if you've ever noticed the warmth or the coolness of the air as it moves through your nose.
And when it feels right just settle into your normal breathing pattern.
Just let it be whatever it is.
The breath comes and it goes,
Comes and it goes.
Like the sea tide that ebbs and flows,
And flows,
Ebbs and flows.
The breath is as natural as the ocean.
Each wave comes and each wave goes.
And imagine you were there now standing somewhere beautiful and looking out at the rhythmical ocean waves.
Each wave arrives as easily as it departed,
Moving with such ease.
Each wave comes and each wave goes.
Waves flow effortlessly towards you and then turn back on themselves as if turning inside out and then moving away,
Draining away from the shore.
Each wave returns to you over and over,
Bringing with it the refreshing smell of the ocean and then slowly turns around and returns to its source,
Moving towards,
Moving away.
And I wonder if you've ever noticed how the waves seem to slow down as they move closer to the shore before turning around and returning to the sea.
The beautiful movement of the ocean waves can be so relaxing as you listen to the flow and the ebb,
The ebb and the flow all the way up the shore and all the way back to the ocean.
And if you'd like to,
You might imagine the ocean waves flowing with your breathing.
Allow the waves to flow out passively.
Allow them to return passively.
This beautiful cycle of nature,
Nothing forcing them,
They do it all by themselves,
All on their own.
Experience the passive flowing in and out of the waves and it can be so relaxing to just listen and experience the steady rhythms of the ocean.
Each wave washing away any tension in your body.
Each wave relaxing you more.
Each wave is taking you one step closer to the wonderful feeling of deep comfort where all the tension has left the body.
You can drift off into a blissful and restorative sleep and the wonderful thing is you don't have to do anything.
You can just listen and go with the flow.
You can relax and enjoy this natural process.
And I wonder what you are experiencing in your body right now.
Perhaps sooner than you expected any tension is beginning to soften and it's very rewarding to know that when you pay attention to that tension it begins to melt away.
It begins to melt away.
In fact as the tension moves out the relaxation moves in.
So it's possible that very soon every muscle in your body from the top of your head to the tips of your toes will experience deeper comfort and then you can begin to notice how very relaxed your body is beginning to feel.
It may happen sooner than you have imagined or maybe later but either way you can look forward to drifting off to sleep easily and effortlessly without trying.
It will just happen all by itself.
Your body and mind will just relax all by itself.
And I wonder if you can imagine how you look as you rest there.
See yourself in your favorite sleep position snuggled so comfortably beneath the bed covers.
Eyes closed,
Breathing slowly and enjoying a deep and restful sleep.
Imagine how good it will feel when you awaken from this deep and restful sleep.
Feeling good,
Feeling energized and refreshed.
So go ahead,
Rest for a while and become aware of the feelings of comfort moving into your body.
Waves of relaxation moving in as the tension moves out.
The muscles becoming softer,
Looser and more relaxed.
Every muscle in your body being soothed.
And maybe it will surprise you to notice that the possibility of this comfort and relaxation spreading through the whole of your body is increasing.
Relaxing all your muscles from head to toe.
Breathe in relaxation and feel this spreading like a wave.
Waves of warmth or maybe coolness,
However it is for you.
Moving upwards from your toes,
Through your ankles and up through your calves.
Flowing upwards into your knees,
Through your knees and into your thighs.
Notice the sensations in your legs as the comfort moves in and allow that comfort to flow upwards like waves spreading into the middle of your body.
Flowing up through your hips into your lower back.
Letting that soothing comfort spread.
Moving from muscle to muscle.
The whole of your body becoming more relaxed.
Allow the waves of comfort to flow upwards into the chest,
Into the back,
Between the shoulder blades and into the shoulders.
Every muscle along the spine is relaxing.
Warmth,
Coolness,
Soothing comfort loosens any tension,
Any tightness and just drains down away from you into the surface below.
And if you encounter a heavy feeling then that's okay or a light feeling maybe.
Really doesn't matter which.
And I'd like you to continue allowing the comforts and relaxation to flow upwards like waves into your neck,
Throat.
Let the relaxation gradually flow into all areas of the face,
Eyes,
Ears,
Mouth,
Jaw.
Moving up into the forehead and across the forehead.
Now into the scalp.
Cross the scalp as if it's bathing your head with waves of comfort and relaxation.
Soothing comfort bathing your head and you can leave your body resting there as you listen to my voice here.
There is nothing to do right now apart from drifting down into further comfort where you can recharge.
Every moment you spend here benefits you in a positive way and as you continue to drift deeper imagine yourself in a special place,
One which you associate with feelings of calmness,
Peace and serenity.
It can be a place in your imagination or perhaps a place you have visited in the past.
Some people might visualize a tranquil lake where the water is still and the sound of silence surrounds you.
Or perhaps you can imagine a private beach where you can sit and watch the calm ocean waves rolling back and forth and hear the gentle sound of waves moving over the pebbles.
Whichever place you choose this is somewhere where you feel calm,
Serene and safe.
This is your own private place in your mind where no one can enter and from this special place you can easily drift into a deep and restful sleep.
A deep and restful sleep.
Drifting down further into a deep and restful sleep and whilst you sleep your body is resting,
Repairing and re-energizing.
And if for any reason you awaken earlier than planned you simply imagine your special place and drift easily back into a deep and restful sleep.
A deep and restful sleep.
And each night when you climb into bed you can look forward to the feeling of being so deeply relaxed that nothing else matters apart from the depth of that relaxation.
You can look forward to visiting your special place where you're able to sleep calmly,
Sleep peacefully,
Able to sleep the way you did when you were a baby.
So calm,
So serene,
So completely at peace.
This is your own private place in your mind where you can easily drift into a deep and restful sleep.
A deep and restful sleep.
Nothing matters apart from the depth of that relaxation.
A deep and restful sleep.
A deep and restful sleep.
Nothing matters as you sink down into a deep and restful sleep.
Sleep.
Sleep.
