As you settle in for the night,
Lay down and pull the covers up if you plan to use them tonight.
If it's comfortable for you,
Lie on your back.
And once you're ready,
Begin by taking a few deep breaths in and out.
Breathing in and exhaling out.
Good.
Imagine you are letting everything go.
As though you are allowing yourself to release the day by sinking heavily into your bed.
Give yourself permission to relax completely and let go.
Continuing to breathe,
Remember that today is done and tomorrow is not here yet.
This is your space in between to rest and to restore.
As you take another few breaths,
Feel yourself getting heavier.
You have permission to take up this space,
This time.
Take in another breath and let it out with a sigh.
Let's do that again.
Inhale.
Turn your attention now to the weight of your body against the pillow and the mattress.
Feel your head resting on the pillow.
Notice the temperature of your pillow against your neck.
As a way of orienting and being present in your body,
Reach up and touch your pillow.
You can even say to yourself in your mind,
Here's my pillow.
I'm resting my head now on my pillow.
Orienting like this signals safety to your nervous system.
Take another breath and become aware of the weight of the bedding resting on top of your body.
With your hands,
Feel the texture of your sheets or your blanket.
Observe the feel of your bedding.
Is it soft and warm or cool and crisp?
Observe the texture and linger for a moment,
Noticing how it feels against your fingertips.
Now bring your hands back to ease and stillness.
Turn your attention to your feet.
Wiggle your toes and gently move your feet side to side a few times.
You can say to yourself,
Here are my feet,
As you move them gently back and forth.
Pointing and flexing if you wish.
Wiggling your toes again and then bring them back to stillness.
Now become aware of your whole body resting in bed.
Feel the coziness of your sleeping space.
This place is your resting place,
Just for you.
Allow gratitude for all of these comfortable items.
Pillow,
Blankets,
Sheets,
A mattress,
A place to rest your head.
Let that gratitude spread through your heart and across your chest.
Cultivate in your heart gratitude for your comfortable place and gratitude for the time to rest.
Allow that gratitude to wash over you as you take in a few more deep breaths.
Bring a smile to your face and express that gratitude by saying thank you.
In your mind,
Say thank you to each item supporting your rest.
Thank you,
Pillow,
For supporting my head.
Thank you,
Bed,
For cradling my body.
Thank you,
Bedding,
For keeping me warm.
Allow that gratitude to surround you like a warm,
Comfortable blanket.
Encircling you with comfort and ease.
Allow yourself to sink into a blissful state of relaxation.
Sweet dreams.
