When the day is done and the daylight has faded,
Let your body surrender and wind down to sleep.
Allow it to calmly let go of the busyness of the day.
Find a quiet place,
Whether it is on your bed,
On a chair or a meditation cushion.
Pause the recording for as long as you need to get yourself nice and comfy.
It's time to really allow yourself to soften,
Relax and get ready for sleep.
Bring your attention to the feel of your body gently nestling into the surface that you're on.
Notice how it feels to slow down and rest at the end of the day.
Bring your kind and loving attention to your breath.
There's nothing else to do now,
Nowhere else to be.
Start to let your breath soften a little.
Notice your tummy slowly rising and falling for the next few breaths.
If thoughts or worries come in,
Imagine that you are gently unhooking from these,
Bringing your attention back to your breath.
Again notice your tummy rising and falling for the next few breaths.
Now let your tongue soften into the bottom palate of your mouth.
Let your jaw soften as you do this.
Bring your attention to your shoulders and just notice how they feel.
On the next in-breath,
Breathe in the word softening.
And as you breathe out,
Let all the muscles soften and let go.
Do this for another few breaths.
Bring your attention back to your breath,
Letting your tummy rise and fall softly as you slowly and gently drift off to sleep.
