This exercise guides you to fall asleep peacefully and release all the tensions from today.
Lie down comfortably first and relax the whole body.
When you are ready,
Slowly close your eyes.
Feel the firm support from the bed and the touch of the surface beneath you.
We will begin by taking three deep breaths.
Inhale slowly and deeply through your nose.
Then slowly exhale through your mouth.
Once again,
Inhale,
Feel the air filling the whole of your body.
Then slowly exhale,
Letting your body drop even more.
One last time,
Inhale,
Exhale.
Picture yourself being in a large field,
The sky is dark but you can still see the moon shining in the clear sky.
Walk along the pathway and with each step that you take,
You step on the soft mud.
Carefully paying attention to the sound of each step.
The breeze gently touches your skin and you walk past a small river,
Listening to the sound of the river flowing.
You stop and enjoy the breeze.
This feeling is cooling and soothing.
Then you keep on walking and see a big forest.
You can smell the nature.
You can hear the sound of nature at night.
You are taking the time to enjoy what nature offers you.
These sensations are very peaceful.
You look up and see the moon there,
Very big and round,
Hanging on the sky.
You observe the beauty of the moon tonight.
The moon is shining on the field,
So is onto you.
You spend some time observing the feeling of your head,
Your eyes,
Your nose and your jaw.
Then onto your shoulders,
Upper arms,
Elbows,
Forearms,
Wrists and fingers.
Your back,
Your chest,
Abdomen,
Thighs,
Knees,
Shins and toes.
With the company of the nature,
You feel very calm and peaceful.
Bring this feeling of peacefulness with you into your sleep,
Slowly falling asleep.
.
