So taking some time to settle into your nice cosy bed and closing your eyes,
Can you feel your body contacting the bed beneath you?
Can you feel the sheets contacting your skin?
And can you feel the gentle waves of your breath rising and falling in your body as you breathe in and out?
Lying in your bed,
Whatever's happening in your body right now,
However your body feels,
However your breath feels,
Is absolutely fine.
No need to feel any different right now.
And now beginning to become a little bit more interested in the sensations in your feet,
What do you notice in your feet?
Tingling?
Pressure?
Can you feel the contact of your feet against the bed?
Perhaps your feet feel warm or cool?
There may be tingling or vibration in your feet.
And as you notice your feet,
You also begin to notice a very magical,
Very beautiful light beginning to sparkle and shine over the surface of your feet.
It's the most beautiful light that you've ever seen in your life.
Notice what colour the light is.
Perhaps the light has a temperature and the light is building up over your feet,
Directing itself in and all around the muscles in the feet,
Helping them to completely relax and to feel so safe and so soothed in your bed.
And then as your attention gently climbs up your legs,
Into the lower legs,
The knees and the upper legs,
The light follows your attention.
What do you notice in your legs right now?
The left leg?
The right leg?
Can you feel any contact?
Perhaps your legs feel heavy or light?
Warm or cool?
Perhaps you notice the contact with the sheets of your bed?
And as you become more interested in the sensation in your legs,
The light becomes stronger and stronger,
Forming this magical,
Beautiful bubble of energy around the whole of your legs,
Bathing both of your legs in its beauty and its healing energy.
It's as though the light is directing itself right into your legs,
Helping them to relax,
To become heavy and rested.
Your attention moves further up your body now,
Into your pelvic area,
All around your hips,
Your bottom.
And you can feel the sensations in this part of your body as well.
The light follows,
Gently bathing and relaxing this area of your body.
Your attention climbs further up your body now,
Into your tummy.
Can you feel the movement of your tummy with the breath,
Gently moving in and out?
Perhaps you also notice sensations in your chest,
Feelings coming from inside your chest,
Or the movement with each breath.
And the light faithfully swirls and folds its way up your body,
Until the whole of your body is covered in its magical glow.
The whole body now being bathed in this beautiful,
Healing energy.
Your attention expands now to include the feeling in both of your arms,
Lying beside the body.
You can feel the weight of your arms,
The contact with the bed or with the sheets,
The feeling in the arm muscles.
And the light expands with your attention,
As though this light were hugging your whole body,
Making it feel so safe,
So warm and snug.
There's only one place left now to notice,
And that's your head and your face.
So you begin to notice any sensations on your face,
The tingling on your lips,
The heaviness of your eyelids,
The sensation coming from your scalp.
Can you feel the weight of your head,
Gently resting on the soft pillow beneath it.
And as you do so,
The light gently folds its way over your head,
So it's covering your entire body,
And you notice just how easy it is to breathe in this light.
It's as though the light were bathing and relaxing all of your insides now as it travels through the length of your body,
With each breath coming and going.
And as you continue to breathe in and breathe out,
You also notice that this light has formed a magical bubble,
With your body right in the middle of it,
And something very special is happening.
As you breathe in and breathe out,
This beautiful magical bubble of healing light is breathing with you,
Getting slightly bigger on an in breath,
And slightly smaller on an out breath.
You feel your body right inside your very own bubble of magical light,
And you know that this magical bubble will keep you safe and look after you through the night,
Making sure that you only have good dreams.
The body breathing,
The body breathing at night.
