Just take a moment to get nice and comfortable,
Moving into your normal sleep position.
And when you feel ready,
Just close your eyes and just keep listening to the sound of my voice.
I'd like to invite you to relax rapidly and easily into your sleep as you discover how to fall asleep as quickly as you can imagine.
And I wonder if you'll enjoy how naturally and how easily you can do this.
Almost as though you've been doing this for your entire life,
Falling asleep effortlessly,
Sleeping soundly and waking at a time that allows you to feel fully rested,
Refreshed and energized.
Should you notice any sounds around you,
Then that's okay because the noises will gradually diminish meaning less and less to you.
This is your time,
A relaxing time for letting go of the busyness of today,
The busyness of yesterday and anything else that takes up space in your mind.
Imagine how good it will feel when your mind is calm and relaxed.
And as you lie there,
Perhaps you can remember a time when you felt calm and relaxed,
A time that nothing else mattered apart from the depth of that relaxation,
The feeling of deep comfort moving into your body,
Melting away the tension.
At first you became so deeply relaxed and then later you fell asleep.
Remember that time,
That place,
That situation as you continue to lie there and set the intention of releasing tension.
And sooner or later,
I don't know just when,
You'll drift off into a pleasant sleep,
One that nourishes you,
Energizes you and allows you to feel good the next day.
So just continue to rest there as I speak with you here.
And I'd like you to know that very soon you will experience a feeling of heaviness or lightness which will allow you to relax more.
And so when you are ready and snuggled comfortably beneath the bed covers,
You will drift off effortlessly into a pleasant sleep.
You already know how to sleep deeply.
And so without even trying,
When you trust in the process,
It will just happen all by itself.
Now,
As you rest quietly there,
Just listening to the sound of my voice,
I would like you to move your attention to your body and you can begin noticing the feelings and the sensations in your body as you lie there.
Perhaps noticing the sensations in your hands or in your feet or noticing the feelings of your shoulders as they touch the surface of the bed beneath you.
And you can become aware of any parts of your body that are more relaxed than others.
Perhaps your right leg is more relaxed than your left leg or your left leg is more relaxed than your right leg or perhaps they are both the same and that's okay.
All that really matters is that you are noticing how your body feels.
And now turn your attention to the soles of your feet by scrunching them and letting go.
Notice the feelings in your feet and know that from this moment on,
All tension is beginning to drain down away from you,
Draining down into the surface below.
Tension you don't want or need.
The muscles in your toes and feet beginning to soften and loosen.
Just relaxing and letting go.
And slowly moving upwards now to your calves and knees and tension just draining away,
Just letting go.
Relaxation spreading upwards now to the larger muscles of the thighs.
A gentle warmth beginning to soften and loosen the muscles of your thighs and tension just draining away,
Just letting go.
Feeling heavier and heavier and more and more relaxed.
And allow that comfort to spread upwards into your pelvis and lower back.
A gentle warmth moving into the lower back at the base of the spine and gently moving upwards.
The warmth spreading upwards through the back into the front of the body.
Relaxation spreading into the muscles of the stomach and the guts and all the muscles beginning to soften and to loosen as they let go of tension.
Tension just draining away,
Just letting go.
And the relaxation continuing to spread upwards at its own pace up through the chest,
Through into the back and 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 relaxation spreading into the shoulders and down your arms to your elbows,
Into your wrists and hands.
And you notice perhaps 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 deeply into this area and flowing upwards once again into the back of the head,
Over the top of the head,
Through the hair,
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 forehead and spreads across the forehead and down the face into your eyes,
Your cheeks,
Your mouth,
Your jaw,
Letting go of any tension that resides in the face,
Tension just draining down,
Draining away,
Just letting go.
And there is nothing that the face needs to communicate right now.
All the muscles of the face can rest and relax,
Just rest and relax.
Imagine a mask slipping down off your face,
All the expressions you've been wearing all the expressions you've been wearing dropping away,
Just letting go of any frowns,
Any smiles,
All the muscles just behind the face are relaxing and the muscles behind the muscles of the face are relaxing,
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 are 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 just letting go,
Letting go of all the tension,
Tension melting away,
Draining away,
Just letting go.
That's right,
It's a wonderful thing.
Your body is learning to let go of tension.
Your mind is learning to let go of tension.
So you've always known how to let go of tension.
It's a natural process,
One that you have experienced many times.
And talking of natural processes,
There are so many things that happen naturally without interference,
The sea tides moving in and out,
Animals hibernating to escape winter,
A child's growth which happens mainly whilst they sleep,
A natural process that happens all by itself.
And we know not to interfere with the laws of nature,
Which continue to work in mysterious ways.
And it's the same with sleep,
A natural state that will happen all by itself when we trust in the process.
And so allow your mind now to watch yourself experiencing a deep,
Restorative sleep where you sleep deeply and calmly,
Just like you did as a baby.
See yourself now in your favorite sleep position,
Lying comfortably on the bed and enjoying a restful sleep.
You have within you the ability to sleep well every night.
You can and will climb into your bed,
Snuggle beneath the duvet or sheets,
And drift into sleep easily and sleep deeply all night long.
Imagine how good it feels to drift into a deep,
Nourishing sleep so that when you awaken,
You feel refreshed and rejuvenated,
A good feeling,
One which you can enjoy each day,
The next day and the days after that.
You give yourself permission now to enter that natural cycle of sleep where each morning you awaken feeling refreshed and every night when you go to sleep,
You enjoy the feeling of comfort and relaxation moving through your body,
All the muscles of your body then becoming limp,
Loose and relaxed,
A pleasant feeling,
And very likely that that part of your body that needed the relaxation most experienced it first and every nerve in your body being soothed and comforted,
Your body becoming very heavy and relaxed,
A feeling of calmness and comfort taking you over,
A wonderful feeling moving in.
And that comfort peacefully moving through you almost as if you're floating within a bubble of pure comfort and relaxation,
So safe and so relaxed,
No one needing anything,
Nothing to do apart from relaxing relaxing and enjoying the benefits that sleep provides for your overall health and wellbeing.
This is your very own bubble of comfort,
A bubble of calm,
A bubble of peace,
Experience it now.
Every moment you spend here recharges your batteries so that when you wake in the morning,
You feel re-energized,
Renewed and strengthened.
And as you drift deeper into further comfort,
Becoming more sleepy,
More relaxed,
More drowsy,
Imagine yourself in a special place,
Smiling,
Relaxed and comfortable,
A place that has associations of comfort,
Calmness and peace.
It can be a place in your imagination,
Somewhere where you have visited or a place you'd like to be right now,
Perhaps a garden,
A beach,
Your own bedroom or somewhere else,
Whichever you choose,
It's a place you associate with comfort,
Calmness and peace.
And where nothing else matters apart from the depths of that comfort,
Calmness and peace.
Imagine it now,
A special place in your mind,
A bubble of comfort,
A bubble of calm,
A bubble of peace.
And from your special place,
You can easily drift into a deep and restful sleep,
A deep and restful sleep,
Drifting down into a deep and restful sleep.
And whilst you sleep,
Your body is resting,
Repairing,
Re-energizing in a deep and restful sleep.
If for any reason you awaken earlier than planned,
You simply imagine your special place,
And you drift easily back into a deep and restful sleep,
A deep and restful sleep.
Each night when you go to sleep feeling pleasantly tired,
You can look forward to experiencing once again this special place,
A bubble of comfort,
Calmness and peace.
And as you find yourself there,
Give yourself the opportunity to explore and experience all the wonderful feelings associated with this place.
Notice your surroundings,
The colors,
Sounds,
Smells and sensations.
And notice the pleasant feelings increasing as you immerse yourself in this experience.
A deep sense of physical and mental comfort can be yours as you remember all the sensations,
The feelings,
The pleasure,
Which go with being extremely comfortable and relaxed.
This is a wonderful place for you.
Just experience it drifting and floating,
Drifting into a deep and restful sleep,
Deep and restful sleep,
A deep and restful sleep,
Sleep,
Sleep,
Sleep.
