Welcome,
I'm glad you're joining me tonight.
Let's prepare for deep sleep.
Take the position you have chosen.
Notice your breath.
Bring your awareness to your eyes.
Remind yourself of how it feels to be seeing something calming.
Feel their calmness.
Notice your breath.
Bring your awareness to your ears.
Remind yourself of how it feels to be hearing something soothing.
Feel that serenity.
Notice your breath.
Bring your awareness to your nose.
Remind yourself of how it feels to be smelling something pleasant.
Feel that pleasure.
Notice your breath.
Bring your awareness to your tongue.
Remind yourself of how it feels to be tasting something comforting.
Feel that comfort.
Notice your breath.
Bring your awareness to your fingertips.
Remind yourself of how it feels to be touching something soft.
Feel that softness.
Notice your breath.
Bring your awareness to the whole body.
Feel the balance within.
Look at your face and distance.
Scan the surroundings for any immediate movement.
Say to yourself,
May I be safe.
Feel that safety.
Stay anchored to your body and move up to see the whole neighborhood.
Look at the sky.
Move towards the stars.
Notice the darkness and silence of the universe.
See the sun,
The planets,
The galaxies beyond.
You're weightless,
Timeless.
Slowly float into dreamland and its warm embrace.
Feel that warmth.
