Let's get some restful sleep.
We'll begin by grounding into the body.
As you're lying down,
First just take an easy full body stretch.
Stretch through your fingers and your toes.
Lengthen your body out.
Take a big breath in here.
When you exhale,
Come into the most relaxed shape possible.
Feel yourself settle.
Let yourself come into a restful state.
Soften down into the support beneath of you.
Feel a wave of relaxation enter from the crown of your head,
Through your neck,
Shoulders,
Hips,
All the way down past your knees.
Let the wave of relaxation move towards your toes.
Feel yourself just sink in here.
Close your eyes down.
Take a long,
Gentle breath in through your nose.
Let the air go out through your mouth with a sigh.
Let's do another sighing breath here,
Nice and smooth.
Take a long,
Gentle breath in through your nose.
Feel where the air passes.
Then open your mouth and let a sigh fall out of your mouth.
One more like that.
A slow,
Deep inhale in.
And a softer,
Effortless exhale.
Feel the surface beneath you holding you completely.
There is nothing for you to do,
Nothing to figure out,
Nowhere else to be.
Let go here.
Settle a little deeper.
Feel a normal rhythm of breath.
Notice the weight of your body being carried.
The bed cradles you.
The earth supports you.
So you can simply soften right here.
Continue to take normal breaths in and out.
As you feel an even greater wave of relaxation descend upon you.
Now imagine a warm,
Golden light at the very crown of your head.
This light carries safety.
This golden light carries peace.
This warm light carries the permission to rest.
With each breath,
The light begins to drift downward.
Envision the light melting through your forehead.
Feel the light releasing your jaw.
Notice the golden light soothing the back of your neck.
With every wave of light,
All tension is dissolving.
Feel the light drip slowly through your shoulders and your arms.
Down your chest,
Loosening your heart space.
Deep into your belly,
Calming the very center of your body.
Feel your hips grow heavy.
Allow your thighs to sink deeper.
Sense the light streaming all the way down your calves and your feet.
Feel the light keep going until your whole body glows softly,
Like a lantern at dusk.
Continuing to stay very relaxed,
Notice how dreamlike you feel.
That floaty space between waking and sleeping.
Let your brain slip into the slow,
Dreamy waves of theta.
You are safe to drift right here.
Gently picture yourself walking slowly toward a sanctuary created just for you.
Perhaps it's a forest clearing under a canopy of stars.
Perhaps a beach where the tide moves gently in and gently out.
Or a room with pillows and blankets lit only by candlelight.
Whatever comes to you,
Trust that you know it.
Feel yourself arrive at this place and know instantly,
This is mine.
This is my space.
A sanctuary for rest.
A sanctuary where I am protected.
Let yourself sink into this place more.
Sense above you,
The night sky stretches infinitely.
Stars shimmer in patterns that feel very familiar.
Each star seems to breathe with you,
Twinkling as you inhale,
Softening as you exhale.
Notice how the air feels here.
Cool,
Clean.
Notice the sounds.
Maybe there's distant waves,
Crickets,
Or the soft rustle of leaves.
Every detail is designed to comfort you further.
Feel your body heavy as you take a seat or lie down within this sanctuary.
Your body feels dense as though being held by the earth itself.
Your mind begins to grow quieter,
Softer,
More open.
Here in this sanctuary,
You can hear truths rising up.
Truths your subconscious longs to remember.
Repeat them in your head silently after me,
Or simply let them wash over you.
It is safe for me to rest.
My body knows how to heal and restore itself.
Sleep is really natural to me.
I am worthy of deep rest and sweet dreams.
I release the day with ease.
I surrender to peace.
Imagine these words being written across the night sky in a glowing silver light.
Each one is a star imprinting into your being.
Let every phrase become part of your subconscious blueprint.
You don't need to think about it.
Your system knows how to receive it.
As you hear these truths,
Notice how your breath softens.
Feel your body heavier and more surrendered.
Notice the deep quiet beginning to take over.
Now simply rest in this sanctuary.
Breathing slowly,
Trusting your body.
Trusting the rhythm of sleep that is already arriving.
If your mind wanders,
Return to the image of the stars above you.
Each one a tiny lighthouse of rest shining down peace.
With every passing exhale,
Imagine yourself drifting into the vast sky.
Floating amongst the stars.
Weightless.
Timeless.
If sleep starts to come,
Let it come.
There is nothing more to do.
You may drift off whenever you're ready.
If you remain awake,
Simply stay with the rhythm of your breath.
Let the sanctuary hold you.
Let the truths echo softly in your mind.
It is safe to rest.
Sleep is natural.
I am worthy of peace.
Allow yourself to linger here until dreams gently start to carry you away.
