I invite you now to join me as we transition to sleep.
You've told yourself it's time for bed,
Making note of what time it is now,
And remind yourself one,
Two,
Or even three benefits of getting a great night's sleep.
Now find a comfortable position in your bed.
Now that you're there,
Let's now find an even more comfortable,
Maybe even super comfortable position on your bed.
Turning your attention to the room you're in,
How would you describe the space,
The temperature where you are going to sleep tonight?
And now turn your attention to your breathing.
Count a few cycles of your inhale and your exhale.
Now,
Would you say your breathing is shallow or deep,
Maybe in between?
Continue to connect with your breath as you stay connected with your breathing.
Now,
Notice the mattress that you're lying on.
How does it feel?
And starting with your feet,
Scan your body and take your time to name each part of your body that is touching the mattress.
As you come up to your head and face,
Name the parts of your head and face that are touching your pillow.
If any thoughts come up,
That's okay.
Address them,
And then simply return your focus to your body and the space that you're in.
Settling deeper and deeper and even deeper into your bed.
How does your back feel?
Allowing each breath to soothe you,
To relax you,
To prepare you for the best sleep.
Notice where your face,
Your ears,
And your shoulders are.
Relaxing any part that feels tight or tense.
Breathing in and breathing out.
Feel your arms,
Your elbows,
Your hands,
Which parts are touching the mattress.
Feel the flow of love and care.
Now,
Moving down your torso,
Your hips,
Your groin.
Feel the warmth and comfort filling your body,
Welcoming relaxation.
Now,
Noticing your legs,
Your knees,
And your feet,
Which parts are touching the mattress.
And allowing yourself a deeper layer of comfort and relaxation.
Notice the position of your body,
Notice the rhythm of your breathing,
Notice your muscles releasing tension as you relax more and more.
You can inhale and tense your body,
And then exhale and relax your body.
Noticing the blanket,
The sheet,
The duvet,
Whatever cover you have.
Feel it covering you,
Comforting you,
Which parts of your body are touching your body.
Comforting you,
Which parts of your body are touching your blanket or covering.
And as you notice this,
Breathe in and breathe out.
And know that you are loved,
So loved.
You are safe,
You are so safe.
You are worthy of good things,
And you are worthy of a great life.
You are also worthy of a rejuvenating sleep.
You are loved,
You are safe,
You are worthy,
And it's time for a wonderful sleep.
