Welcome to this preparation for a peaceful sleep.
So as you begin now to settle into your bed,
Knowing that a good night's sleep is what you want,
It's a good idea to begin with a positive thought.
So using this affirmation may be helpful.
Deep and restful sleep is mine always.
This is a positive statement along the lines that you actually deserve to have to experience a good night's sleep always.
All you have to do now is surrender to that restful sleep.
I'm going to say a little bit about the breath because your free flowing breath is always an aid to bringing you into the present moment.
And to withdraw from the restlessness of the day that's gone before you perhaps.
The particular rhythm that I'm giving you will help to calm the nervous system,
Turning on the relaxation response in the body.
If your breath is restless,
Your vibration and mind are made restless.
However,
If the breath is made calm and rhythmic,
Your life force or vibration,
Mind and body are made calm.
And that's essential to establish before you actually go to sleep at night.
Clear your mind of the day.
So turn your mind in and around your breath,
Your natural breath for a moment.
All is well.
Just breathe.
Take a moment to do that.
When you feel ready,
Simply breathe in counting four.
One,
Two,
Three,
Four.
And breathe out to the count of six.
One,
Two,
Three,
Four,
Five,
Six.
Now that count I'm giving you may be too slow or too fast.
So please adjust the pace of the breath that suits you.
So inhaling for four,
Exhaling for six.
And please see that you're doing this gently and with peace.
Don't force it in any way.
It becomes much more spontaneous and of course easy as you practice it over time.
So please go ahead with that and I'll call you back in a few moments or so.
Remember this is preparation for a good night's sleep.
Good night.
After the next exhalation,
Release the counting.
Take a full deep breath now in through your nose.
Hold it for a second or two and breathe out with a sigh or perhaps even a double breath.
So please repeat that again.
Inhaling through the nose,
Hold for a second or two and breathe out with a double breath or a sigh.
And feel the natural rhythm of your breath resuming,
Perhaps a little calmer now,
A little more even and relaxed is what you want.
Let your mind follow my suggestions now as you feel a feeling of relaxation arising in your body.
Notice your eyes softly closed.
Don't force your eyes to close.
If they're just not quite ready as yet,
They will be as you go along.
Notice the space between the eyebrows.
If you detect even the slightest frown,
It's time to let go.
Let go of that tension between the eyebrows.
Feel your eyebrows spreading and widening.
Already you feel your face softening.
Let the lower jaw drop.
Releasing any tension in the tongue and feel your lips soft and full.
Notice your shoulders and release any tension you may be holding there.
As you drop your shoulders,
Feel that you are letting go of any burden or worry that you may be carrying.
There's no point in holding on to those thoughts as you sleep or taking them into your sleep.
Let go and relax.
Notice your arms,
Your hands and your fingers.
Your arms resting beside the body.
Feel your arms,
Hands and fingers relax.
Allow the feeling of lightness to spread through your arms,
Into your hands and into your fingers.
At this point,
Take another deep breath in.
Sigh the breath out.
It feels good to relax.
Notice your whole chest now.
Ribs,
Lungs and heart.
With every exhalation,
You relax more and more deeply.
This is what your body needs.
This is what your body responds to.
Feel the ease.
Notice the abdominal area now and feel that same feeling again that you are releasing any tension that may be causing discomfort.
Tightness in the abdominal area,
All the internal organs,
The small and large intestine.
With every natural exhalation,
You are allowing the whole abdominal area to relax and let go.
Moving your awareness now to your whole back.
From the shoulder blades to the base of the spine.
Feel your back spreading and widening.
Releasing and letting go and sinking into the bed.
Allowing that feeling of ease to spread down the legs now.
Your thighs,
Your knees,
The lower legs.
Into your feet and toes.
Your legs feel quite heavy at first.
But as you relax more and more,
There's a feeling of lightness that arises.
So your whole body is relaxed.
There is that feeling of lightness present in your body.
So we just check once again the major parts.
Let your mind go to your shoulders once again.
Shoulders relax and let go.
Both arms,
Hands and fingers,
Relax and let go.
The whole torso,
Front and back.
Both legs,
Relax and let go.
Feet drop apart.
Feet and toes relax.
Allow yourself to be calm and peaceful.
Allowing yourself to feel that calmness and peace in yourself is what we often resist.
It's time now.
It's time to let the stillness and the calmness and the peace to arise.
If a thought tries to disturb your peace,
Know that it is just a thought.
Come back to the feeling of stillness,
To the feeling of lightness.
Sleep will happen.
Try not to force it.
We often fall asleep and in the morning we realize,
I didn't even realize I was falling asleep.
It will happen when you're relaxed deeply,
You feel that feeling of ease.
Sleep will happen.
If a thought persists,
Because they can be very stubborn,
Say to yourself,
Not now,
I'll deal with that in the morning.
So your whole body feels calm and peaceful now,
Ready to sleep.
As you drift off,
You may still be alert to listen to these words that I'm going to give you now on freedom.
Very important and very reassuring words on freedom.
So here they are.
I don't have to put things right for everybody else.
I don't have to be clever.
I can be simple and not complicated.
I can listen without having to have an answer.
I can listen to stories and not have to top them.
I don't have to be perfect all the time.
I don't have to perform at everybody's request.
I can trust others to change when they are ready to change.
I can let everybody else be themselves and not have to compete.
I don't have to worry about others.
Thank goodness,
I can just be me.
Thank goodness,
I can just be me.
Thank goodness,
I can just be me.
Feel free,
Be free.
Many blessings and sleep well.
