Let's begin for just a few moments lying on your back.
As you get comfortable,
Feel the bed beneath you fully supporting your body.
Release your weight down into the mattress and let it hold you.
Now extend your legs down,
Pointing your toes.
Stretch your arms above you.
Reach through the tips of your fingers.
Feel into the full length of your body with a deep inhale and release.
Let everything go.
Breathe here.
Now go and settle into your most natural sleeping position.
Find your way to whatever is most comfortable for you today.
As you do,
Notice the softness of the linens on your bed.
Feel the cushion of your pillow and how it cradles your head.
Snuggle into your sheets and blankets.
Appreciate the gentleness of this space.
And rest your eyes.
Envision with me a soft point of light hovering above your body.
I invite you to assign a sensation to this light.
It may be warm and soothing.
Maybe it's feather soft or cool and calming.
Focus on this sensation and feel it as the light meets you at the tips of your toes.
Feel the light travel down the backs of your toes to the pads of your feet,
Down your instep,
Along the outer edge of the soles of your feet,
Down to the pad of your heels,
Draping the entire soles of your feet in light.
It wraps gently around your heels,
Up your Achilles,
To your ankles,
And slowly up the back of your lower legs to your calves.
Moving up to the back crease of your knees,
Feel this light continue up the backs of your thighs,
Tracing your hamstrings.
It moves up and along your seat into your hips.
Feel the light swirl through your tailbone and your sacrum,
Moving into your lumbar spine,
Light filling each vertebrae one by one as it moves gently up your back,
Tracing every muscle along your spine,
Flowing through the back of each rib,
Easily up to your shoulder blades.
Feel the light fill the whole space of your shoulders,
Then slip under the fold of your armpits,
Down into your triceps and the backs of your upper arms,
Through to the elbows,
Down the back of your forearms,
And pausing at the pulse in your wrists.
Slowly the light fills into your palms,
Into the pads of your hands,
And up through each of your fingers.
Feel the light gently,
Easily reach the tips of your fingers and turn up and over to your nails.
Flowing now down the tops of your fingers,
Into each knuckle,
Through the pulleys of your hands,
Back to the top of your wrists,
Your whole hands glowing in this light.
It follows up now over the tops of your forearms,
Resting in the crease of your elbow for a moment before tracing up and over your biceps and upper arms,
Pulling back into your shoulders.
The light moves from your shoulders inward to the back of your neck.
It follows up the top of your spine,
Along the length of your neck to the soft spot at the base of your head.
Feel it move gently up the back of your head,
Through each hair,
Follicle by follicle,
Up your scalp.
It crests the top of your head and slides down your forehead to your brow,
Over your temples,
Over your eyelids,
Down over your cheeks,
Your ears,
Over the bridge of your nose,
Along your jaw,
Over your mouth and your chin.
Moving down the front and sides of your neck,
Along your throat,
Until it reaches the notch at the center of your clavicle and spreads right and left along your collarbones.
The light falls down through the hole of your chest,
Tracing each rib down to the softness of your belly.
Moving further along your waist into the tops of your hips,
Filling your entire abdomen and pelvis.
Moving now into the crease where hips join legs,
Down the front of your thighs,
Gliding down to your knees.
Feel the light pause and swirl through your kneecaps,
Dipping beneath the knees to the tops of your lower legs,
Following the line of your shins,
All the way down to your ankles.
It moves along the tops of your feet,
Along to your toes,
Tracing the length of each one up to the tips where the light first began.
Feel every cell of your body bathed in this light,
Soothed by this light.
Your whole body glowing with ease and calm,
Melting into the bed.
Breathe easily and drift away into sleep.
