You are ready now to allow sleep to enter your consciousness.
Lay yourself on your bed and get yourself comfortable and aligned with relaxation.
Let's take a few deep breaths and allow the exhale to be a bit longer than the inhale each time.
You might start with just counting on the inhale,
Holding for just a second or two at the top,
And then counting on the exhale and inviting it to be just a bit longer than the inhale.
And with each exhale,
Imagine that your very cells,
The cells of your body,
Your muscles,
Your bones are letting go as well.
Allow the relaxation of each part of your body.
Allow your toes to relax,
Your toes on your right foot and the toes on your left foot.
The arches of your feet and your ankles are relaxing.
Feel where your feet are in contact with your bed.
Allow your calves and your shins to relax as if the muscles could hang off of those large long bones.
Your knees are relaxing now,
The complexity of those joints.
There is space now in the joint and the muscles,
Ligaments,
Cartilage is all relaxing,
Allowing there to actually be space amidst it.
Your thighs are relaxing.
Your whole pelvic cradle is letting go even as it holds what's inside.
The organs inside of the pelvic are settling into the side of your body or the back of your body depending on how you're laying.
Just like a bird would sort of shift and shudder in order to find just the perfect place,
Imagine that your stomach and the organs that are in there are just shuddering into a settled place.
Your kidneys are relaxing and all of those 22 feet of intestines are relaxing,
Allowing the flow,
Allowing the work that still needs to be done in there to be done.
Your lungs are relaxing,
Still taking those long exhales,
Feeling the sternum bone and the rib cage that surrounds the lungs and the heart and feeling your heart now as it inhales and exhales just like a lung.
You can feel the air entering the heart and exiting the heart as if it had a nose or a mouth.
Letting the heart know it is completely safe right now to relax,
To feel what it feels,
To let go a little bit,
It knows what to do.
Feel the heart as if it were a flower opening,
Petals unfurling,
Allowing sleep and relaxation to enter.
Your shoulders are relaxing now in your shoulder blades,
The left shoulder and the right shoulder.
Space and sleep are entering those joints and flowing down each arm through the elbow,
Through the forearm and into the hands,
Letting the hands relax,
Breathing right into the palms of your hands.
Your neck is relaxing,
The head is heavy and is letting itself be held by your pillows,
The neck does not have to hold it up now,
It can let go.
Your scalp is letting go,
Your earlobes are relaxing,
Your face is soft,
Your eyeballs can settle into their nest of the eye socket,
Your nose and lips are letting go.
The jawbone is slack,
Nothing to say,
Nothing to clench down on,
Allowing the breeze to blow through,
Letting there be a soft blanket of relaxation over your face,
The facial muscles are the blanket and they are letting go and draping over the bony structures.
Let your eyebrows and forehead and temples relax,
Breathing in and exhaling even longer,
As if the exhale were coming out of all the cells of your body.
And imagine yourself now as an hourglass and there are millions of tiny grains of sand that are shifting and falling towards the back of your body,
The side of your body,
The part of your body that is in touch with the bed.
That narrow opening between the top of the hourglass and the bottom of the hourglass is allowing the grains of sand to sift through and with it comes any tension,
Any place where you are still letting tension exist,
It's all sifting down into the part of the body that is touching the mattress,
As if you're melting and becoming very heavy.
You are letting go even more fully,
Any places that are tight are opening now and you are allowing sleep and let go to be the experience in the body.
Your brain is relaxing.
It is falling like a grain of sand tumbling,
All those grains of sand tumbling down towards the bed,
Merging with the bed.
You are being held,
Completely held.
You can let go now.
Sleep is yours.
Welcome it with your breath.
There is nothing to hold onto.
Simply allow yourself to be held as if by a great mother figure divine or a nest where safety and calm reigns.
Sleep deep my darling.
Good night.
