So lying on your back,
Make yourself comfortable and make sure you won't be disturbed.
Take three deep breaths in through your nose and out through your mouth.
With each out breath,
Allow yourself to rest and relax even more deeply.
With each out breath,
Let go of any tension and allow thoughts that don't serve you to drift away.
If thoughts start to arise,
Just notice them and allow them to move on like passing clouds.
There's nothing you need to do,
Nothing you need to think or attend to right now.
It's your time to relax,
To restore and rest fully.
Notice the whole of your body being supported by the surface below you.
Allow your body to sink into the bed or whatever you're laying on.
Now you have permission to completely surrender and let every single part of your body fall deeply into this support.
There's nothing you need to hold on to.
Letting go,
Letting go,
Letting go.
And as you do this with each breath,
Notice how even more tension melts away from your body and your mind.
This is your time to relax,
To let go.
We're going to move our awareness throughout our body.
Starting with the right foot,
Breathing in and out.
Relax all your toes,
The sole of your foot,
Your ankle,
Your lower right leg,
Your knee,
The upper thigh,
Your right hip,
The right side of your body,
Up to your shoulder,
Your neck,
Down your right arm,
Your right hand and the right fingertips,
Relaxing them all fully.
Notice how as you let go of tension,
You're drifting further and further into relaxation.
So the whole right side of your body is fully relaxed.
Now we'll move to the left side.
So relaxing all your toes,
The sole of the left foot,
Your ankle,
Your lower left leg,
The knee,
The upper thigh,
The left hip,
The left side of your body,
Up to your shoulder,
Your neck,
And down the left hand side of your arm,
Your left hand and the left fingertips.
Relaxing them all fully,
Notice how as you let go of tension,
You're drifting even further into relaxation.
Now moving your awareness up to your head,
Relaxing your forehead,
The back of your head,
The side of your head.
Relax the muscles in your face.
Relax your tongue in your throat area and letting go.
As you move down your torso,
Relax your chest,
Your heart area.
Relax every muscle in your stomach,
Your lower abdomen,
The back of your body.
Relaxing all the muscles in your lower,
Middle and upper back.
Now every single muscle in your body is fully relaxed.
You notice yourself drifting.
There's nothing to force because sleep just comes naturally.
Give yourself permission and let yourself know,
I am safe,
I am held,
I am at peace.
When I relax in this way,
I wake up fully refreshed and ready.
Now allowing your breath to continue at a natural pace.
Letting go.
Letting go.
Letting go.
