During this sweet surrender session,
I'll help you quiet your mind and relax your body,
Helping you find deep,
Peaceful sleep that you deserve.
Go ahead and get yourself into a comfortable position.
Laying down in your bed might be a good idea,
Ready for deep sleep.
When you're settled in,
Take a moment and notice your thoughts.
Notice any noises around you.
Now start to bring your attention to my voice and let my voice guide your awareness for the next bit of time,
Ready for sweet surrender and deep sleep.
And now listen to the end of one chime.
Allow your eyes to gently close or soften your gaze,
It's your choice.
Bring your awareness to your breath and then place one or both hands on your belly.
Feel your breath moving in and out,
In and out,
Inhaling and exhaling.
On your next inhale,
Gently hold on the inhale,
Loosen your jaw,
And then exhale,
Let that breath go.
Inhale and hold,
Loosen your jaw,
And let that breath go.
Take a few more breaths on your own,
Slowing down your breath just a bit when you're able to.
Staying in silence now for a little while,
Go ahead and notice and slow your breath.
If your mind wanders,
Take it back to your breath,
Just noticing.
And now allow my voice to guide you through a body scan,
Looking for any restlessness,
Any tightness,
Any sensations you don't want to take to bed with you,
Anything that may keep you from sleeping.
Take your attention to the top of your head and scan across your face,
Neck,
Shoulders,
And chest,
Willingly noticing tension holding our control in your shoulders,
Noticing tension across the chest.
Just notice.
Now take your attention down your arms to your fingers,
Then scan belly and hips,
Noticing any tension holding our control in the belly and in the hips.
Continue taking your attention down across your legs and all the way down to your toes,
Noticing all tension,
All restlessness.
Just notice.
Take an inhale and exhale.
Inhale and exhale.
Now I'm my voice to guide you,
Take your attention to your right hand,
Notice and release any tension holding our control.
Notice your wrist,
Elbow,
And shoulder.
Release your right arm.
Take your attention to your left hand,
The wrist,
The left elbow,
And your left shoulder,
Releasing and letting go,
Letting go.
Take your attention now across your shoulders and your chest and let go of any holding,
Control or tension.
Letting go,
Letting go,
Letting go.
Maybe feeling a little softness,
A little lightness across these areas.
Scan your belly and your hips and feel these areas relaxing down.
Feel your hips becoming heavier,
Feeling so still,
So heavy.
Notice your legs,
Both legs,
Feeling your legs sinking into the surface beneath you,
Becoming heavier,
Feeling sensations moving through.
Feel all 10 toes surrendering,
Letting go,
Letting go,
Letting go.
And now visualize yourself ready for sleep.
See yourself in your favorite place to sleep.
See the color of your favorite blanket or comforter.
See that clearly.
Imagine the texture,
The feeling of your blanket or sheets.
Can you feel the softness?
Imagine yourself in your favorite place to sleep,
Surrounded by your favorite smells.
What can you smell?
Imagine the perfect temperature,
Feeling so still,
So quiet,
So relaxed and maybe safe.
Can you imagine the pillow,
Your favorite pillow beneath your head?
The most perfect sensation as you rest your head into your pillow.
Softly,
Calmly,
Inhale and slowly exhale.
Inhale and slowly exhale.
Imagine yourself ready for deep sleep,
Deep rest,
Deep sleep that you deserve.
Letting go,
Letting go,
Letting go.
And now if you feel ready to drift off to sleep,
Go ahead,
Drift off into sweet surrender and sleep well.
