During this session you will be preparing yourself for a lovely restful sleep.
Endeavouring to be awake and alert at this point so as to follow the instructions and then when the body is ready and the mind is calm,
You will find yourself able to rest in the peaceful rhythm of your breathing,
Which is so soothing that you drift into a place of deep rest as you peacefully sleep.
So lying comfortably now.
It is best to prepare for sleep lying on your back if that's possible.
Make sure that you are warm or sufficiently cool as the case may be.
So close your eyes and be aware of your whole body.
Even visualise your body lying on the bed.
This awareness will indicate to you any tension in the body that you may notice.
Give yourself a moment to observe and then let that tension go as you would if you were to sit or lie down on a soft bed or chair after a hard day's physical or mental work.
And you know how good that feels.
Like all relaxation and meditation practices,
It's helpful to start with simply noticing how you are breathing.
So as you do this,
Be aware of your shoulders dropping little by little on every soft exhaling breath.
You are involving the breath and the body now in this process.
Any heaviness or weight that you might feel on your shoulders can be released and let go.
And as we proceed,
Use this same breathing technique as you move your awareness through your body,
We're going to relax on each and every exhaling breath.
So as you breathe out,
Your arms,
Hands and fingers relax and let go.
As you breathe out,
Allow your whole back to soften.
Soften,
Relax and sink into the bed.
Just let your breathing be natural and easy.
You don't have to control the breath.
Just let the body breathe.
You're not trying to control anything.
You are simply allowing.
Continue to breathe that natural breath rhythm.
And as you breathe out,
Allow your chest to relax.
And as you breathe out,
Feel your heart slowing down,
Becoming quiet.
When your heart is quiet,
You can be truly still,
Content and peaceful.
Stay for a moment as you breathe with awareness of your heart.
Remember,
As you breathe out,
All is well.
You enter that quiet space of your restful heart.
Now as you breathe out once again,
Allow your chest to relax.
And as you breathe out,
Feel your heart slowing down.
Continuing now,
As you breathe out,
Feel any tightness or tension in the abdominal area.
Feel that area soften and relax.
You may feel the lightness of the breath gently raising and lowering the area of the navel.
Feel that now be there,
Gently breathing.
As you breathe out,
Allow both legs and your feet and toes to relax and let go.
Allow your body to feel light.
There is nothing to hold onto now.
Your day is complete and it's time to relax.
Relax and enter a deep,
Restful sleep.
Stay with the feeling in your body of ease and lightness,
Deeply relaxed.
Allow your mind to become calm.
Just like the body has responded,
Any restlessness of the mind can settle quietly on the breath now.
Be sure to be there.
Be with the breath just as it is.
All is well.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
It feels good to relax.
Relax and sink into that blissful,
Sublime,
Restful sleep that you so deserve.
Please continue to breathe and just let go.
Relax deeper and deeper.
Sleep well.
I leave you now with many blessings.
Goodnight.
