Make sure that your environment is comfortable,
Cool,
And ready for sleep.
You may want to darken the area,
And for some of you,
You may want to use an eye mask.
And again,
Make sure that the temperature is optimal and that you are ready for sleep.
We will begin now.
Take a few deep breaths in and out,
Allowing yourself to fully relax.
Breathing in and breathing out,
Finding your own natural rhythm.
Allow your body to tell you what feels right.
Let us start by physically releasing any tension you may have.
Starting with the crown of the head,
Release any tension,
And feel it like a warm light soothing over your forehead and your eyes,
Even your cheek muscles and your jaw.
If you have tension in your jaw,
Give it a little massage and allow it to relax,
Even the tongue.
The space behind the ears,
All the little muscles that carry tension into your face,
Allow it to relax.
All the while breathing in and breathing out,
Each breath bringing you closer to relaxation.
Releasing the tension in the neck and the shoulders.
Releasing the tension in the arms and the hands.
Just letting it go,
It does not serve you.
Release the tension all the way out the fingertips.
Releasing tension in the back and the chest.
Moving the warmth down to the abdomen.
We store a lot of stress in the abdomen and the lower back,
Allow it to relax.
Breathe into those spots and feel the wave of relaxation coming over you.
Moving down the lower back and the lower abdomen,
Feeling it relax any tension that you're holding.
Moving it down the legs,
To the knees,
The shin,
The calves.
Allow the muscle tension to release.
Allow your body to find relaxation so you are ready to sleep.
Release from the ankles,
The tops of the feet,
The bottom of the feet,
All the way out through the toes.
Back and find any part of yourself that is re-tensed and breathe into it.
Beautiful warm breath.
As you breathe out,
Breathe out any extra tension or stress and just relax.
Breathing in and breathing out.
Let your body now fully relaxed and ready for sleep.
Now to clear your mind.
We will say a few affirmations to help your mind be ready for sleep.
Breathe in and breathe out.
And in your mind,
Say I will fall asleep easily.
I will fall asleep easily.
I will fall asleep easily.
I will wake up refreshed.
I will wake up refreshed.
I will wake up refreshed.
Sleep comes easily to me.
Sleep comes easily to me.
Sleep comes easily to me.
Allowing your patterns to change.
Allowing peaceful wave after wave to flow over you.
I will fall asleep easily.
I will fall asleep easily.
I will fall asleep easily.
I release all clutter in my mind.
I release all clutter in my mind.
I release all clutter in my mind.
Just breathe.
Each breath bringing you deeper and deeper into the relaxation state.
Allowing your body to just release and relax.
To let go.
Breathing in.
Breathing out.
Allowing each muscle and every thought to clear your mind.
Breathing in.
Breathing out.
Sleep will come easily.
Sleep will come easily.
Sleep will come easily.
Following your breath.
Feeling your body become lighter and lighter.
Feeling warm under your blanket or cool in the sheets.
The perfect space and the perfect time for you to be completely relaxed.
Allowing my voice to become very distant and the sounds of the music to help release any blocks that you have to sleep.
Giving your gift of sleep to yourself.
Allowing your body to restore and to heal.
Breathing in and breathing out.
The beautiful comfort of sleep.
Fully relaxed.
Released of all tension.
All worries are gone.
And it is time for you to allow yourself to just fall into that beautiful state of slumber.
Breathing in.
Breathing out.
Every time going deeper and deeper into the state of relaxation.
Giving that gift to your body,
Your mind and your spirit.
Resetting your energy patterns so that every time you fall asleep it will be easier.
To bring you into a deeper state of relaxation.
If any thoughts float into your head,
Go back to focusing on your breathing.
Effortlessly and easily falling asleep.
And staying asleep.
For a sound,
Perfect night of sleep.
Allow my words to become farther and farther away.
As you let your mind drift into a beautiful state of sleep.
You may want to picture yourself in a beautiful space.
Quiet and cool.
Can be anywhere in the world you want to be.
It is your time.
Set the stage for sweet dreams.
And for perfect slumber.
Anything you need to do can wait until tomorrow.
It is your body's time for rest,
For sleep,
For quiet.
Continuing to release any extraneous thoughts that come into your mind.
And if they do,
Let us okay,
Acknowledge them and release them.
They do not serve you.
Feel your body becoming lighter and lighter.
Until you feel weightless.
Completely at ease.
Everything around you is at peace.
Gentle thoughts soothe your mind.
Gentle music,
Gentle words soothe the mind.
Allowing you to be ready to drift off.
With sweet dreams as sound sleep.
Feeling perfectly comfortable and warm.
Safe and cared for.
Knowing that giving yourself this time is the gift of love for yourself.
And care for yourself as you allow yourself to drift off.
Further and further away.
Letting the sounds just melt into the background.
Allowing them to do their work.
While you are effortlessly falling asleep.
Knowing that each time,
Every night,
Will become easier and easier.
To let go and release.
Into a sweet,
Sound sleep.
