Make sure you are in a comfortable,
Reclined position in your bed,
Or somewhere soft and cosy.
Use some pillows,
Blankets or bolsters for extra comfort.
When you are ready,
Gently close your eyes.
Take any last movements or adjustments so that your body is able to rest in stillness,
Without agitation.
Become aware of your natural breath.
With each exhalation,
Begin to invoke the sensation of heaviness in the body.
The muscles relax and release.
Connect to this universal force of gravity and feel yourself sinking towards the centre of the earth.
Send your awareness to your toes.
Relax your toes.
Relax the balls of your feet,
The arches and the tops of your feet.
Relax your heels.
Relax your ankles.
The calf muscles and the muscles on the front of the shins relax.
Relax all the muscles around the knees.
Relax your thighs and your quads.
Relax your hips.
Allow the glute muscles to relax.
Relax your lower back and lower belly.
Relax your middle back and solar plexus.
Relax your upper back.
Let the chest relax.
Relax the shoulders.
Relax the sides of the body.
The fingers and thumbs relax.
The wrists relax.
The forearms relax.
The upper arms relax.
The neck relaxes.
The throat relaxes.
The jaw relaxes.
The lips relax.
The tongue relaxes.
The cheeks relax.
The muscles around the eyes and the eyelids relax.
The eyebrows and temples relax.
The forehead relaxes.
The crown of the head relaxes.
The back of the head relaxes.
The mind relaxes.
The nervous system relaxes.
The breath,
Calm and steady.
The heartbeat,
Calm and steady.
The whole body,
Completely relaxed.
The whole body,
Completely relaxed.
The whole body,
Relaxed.
The heaviness of this relaxation slowly sinks you deeper into the surface where your body lies.
Completely relaxed.
Completely at rest.
Safe and protected.
Able to restore and heal.
Ready to drift into a peaceful,
Restful sleep.
