Take some time now to find your most comfortable sleeping position.
Make any small adjustments you need to be so comfortable.
When you settle into stillness,
Take a few deep breaths.
Allow each inhale to expand through the body.
Allow each exhale to soften the body.
Each exhale,
The body releases tension.
Each exhale brings softness and heaviness.
Your body feels so at ease and relaxed.
And now you are going to relax even deeper.
Feel your head as it rests.
Notice sensations on your scalp.
Allow your head to become heavier,
Releasing its full weight into the pillow.
Notice sensations in your arms.
Feel free to adjust them if you need to.
Give yourself permission to be completely relaxed and comfortable.
Now invite your arms to become heavy.
Your shoulders release all tension as your arms become heavy and soft.
Now notice your hands.
Feel the palms of your hands.
Feel the palms of your hands becoming warmer.
Your hands are so warm.
Warm hands.
Notice your chest as you invite another deep inhale.
And exhaling,
Softening the whole torso.
Chest and belly soften and release.
Notice sensations in your legs.
Feel the thighs.
Knees.
Lower legs.
Feel your feet.
Invite your legs to become heavy and soft.
Releasing down into the earth.
Notice your feet.
And feel your feet becoming warmer.
Your feet feel cozy and warm.
Your body is now fully,
Deeply relaxed.
Repeat after me quietly in your mind.
My body is relaxed and ready for sleep.
My body is relaxed and ready for sleep.
I am going to have a good night's sleep tonight.
I am going to have a good night's sleep tonight.
It is safe for me to sleep.
It is safe for me to sleep now.
As your body rests,
Your mind begins to drift and float.
Drifting and floating like a cloud in the sky.
Or a leaf floating on the surface of water.
And now see yourself at the top of a staircase that has ten steps.
The staircase might be made of wood or marble or carved out of the side of a mountain.
Whatever you experience is perfect for you.
And your staircase is perfectly safe to walk down.
Each step that you take,
Walking down your staircase,
Brings you deeper and deeper,
Closer and closer to sleep.
Pleasant dreams.
Deep rest.
Now getting ready to take your first step down.
Ten.
Taking a step down and doubling your physical relaxation.
Nine.
Another step down as you double your mental relaxation.
Eight.
The deeper you go,
The better you feel.
Seven.
The better you feel,
The deeper you go.
Six.
It is safe for you to drift off to sleep whenever you are ready.
Five.
Relaxing,
Releasing all the way down.
Four.
You are ready to have the best nights sleep that you have had in a long time.
Three.
Taking another step down,
Going deeper and deeper.
Two.
Almost there.
Ready to drift off to sleep.
One.
Drifting and floating.
Deeper and deeper.
Ready to deeply rest and rejuvenate.
Drifting and floating off to sleep.
Drifting and floating off to sleep.
Thank you for watching!
