Find a comfortable position in your bed and gently close your eyes.
Take a long slow deep breath in through your nose filling your lungs completely and hold it for a moment.
Then slowly exhale through your mouth letting go of any tension or stress.
And continue to breathe deeply and rhythmically allowing each breath to bring you a sense of calm and relaxation.
And you can now begin to focus on your feet.
Feel your feet becoming warm,
A sensation of heaviness and sinking comfortably into the mattress.
Allow this warmth to spread up into your legs,
Your thighs and your hips.
And as that relaxation flows you can feel your muscles loosen and soften.
Any tension simply melting away now.
And as you bring your attention to your chest and abdomen you can notice the gentle rise and fall of your breath.
And allow this soothing rhythm spread a sense of calm throughout your core.
Up into your shoulders,
Your arms and your hands.
The calming relaxation easing any tightness or stress.
The relaxation now spreading to your neck and head.
Loosening the muscles in your face and jaw and all around your eyes.
Your entire body calm and at ease,
Ready for a peaceful night's sleep.
I'd like you now to use your powerful imagination to visualize a beautiful tranquil scene.
You're standing at the edge of a peaceful lake and the water is still and calm.
Reflecting the soft glow of the moon and the twinkling stars above.
The air is cool and fresh and as you breathe in you feel a deep sense of peace washing over you.
See yourself now walking slowly along the shore.
And each step you take helps you to sink further and further into relaxation.
The water lapping gently against the shore rhythmically soothing your mind and quietening any racing thoughts.
As you continue to walk perhaps something comes to mind from your day that's still weighing heavily on you.
It may be a task left undone,
A lingering worry or a conversation.
I'd like you to now see yourself gently placing these thoughts or worries into a small boat floating nearby.
See yourself now placing these lingering thoughts one by one into the boat.
And each time you place those thoughts into the boat you feel a sense of release and lightness.
I'll give you a moment now to do this.
Once all of your concerns are in the boat you give it a gentle push and watch it drift away from the shore.
Carrying your worries far far away.
As you say to yourself silently,
My mind is calm and my body is relaxed.
I recognize that now is my time,
My day does not define me.
I release the events of the day and embrace restful sleep.
I am safe,
I am loved and I'm at peace.
I welcome the healing power of sleep to restore and renew my mind and body.
See yourself now lying in bed and it's comfy and cozy.
Feel the softness of the sheets and the warmth of the blankets surrounding you.
As you settle into this space allow your whole body to relax even more deeply.
Perhaps there's a soft warm light surrounding you enveloping you in a cocoon of peace and safety.
And this healing light has the ability to dissolve any stress or tensions that may remain.
Leaving you feeling completely relaxed and at ease.
And as you take a few more deep breaths in and out,
In and out.
You can feel yourself drifting closer and closer to a deep and restful sleep.
Knowing that you deserve this sleep,
This peace of mind and you intend to fully embrace it.
You are safe and you are at peace now.
You know that you can face tomorrow with a fresh clear mind.
Allowing the gentle rhythm of your breath to guide you into a deep restful sleep.
Knowing that you'll wake up feeling refreshed,
Rejuvenated,
Ready to embrace a new day.
Sweet dreams.
