Close your eyes,
Make sure you're comfortable,
And take a deep breath in when you're ready.
Letting it out slowly as you exhale,
And feel your body begin to sink into the bed beneath you,
Supported and at ease.
Notice where you might still be holding tension in your shoulders or your hands or your jaw,
And with each exhale,
Let that tension melt away.
Focusing on each part of your body individually,
Just doing a little body scan.
Taking a deep breath in to your feet,
Deep breath into your legs,
A deep breath into your stomach,
And out,
Imagining your body growing heavier,
Softer,
And more relaxed with each breath.
Breathing in to your arms,
Deep breath into your shoulders and neck,
Into your chest,
Filling your whole body with air,
And breathe out.
If thoughts pop up,
That's okay.
Just picture them as clouds in the sky,
Drifting by without staying too long.
You don't need to hold on to anything right now.
Take a moment to think about one thing you're grateful for today,
No matter how small,
And let that feeling of gratitude fill you up,
Warming your heart,
Spreading through your body,
And taking your mind off anything that may still be lingering.
And repeat to yourself,
I am at peace,
I am safe,
And I am ready to rest.
Starting to feel a little tired,
Taking a deep breath in,
Sleep well.
