Allow yourself to get comfortable.
Being ready to wind down.
Relaxing from the end of your day.
I want you to notice the sound of the rain.
The more that you hear it,
The more relaxed you feel.
The more relaxed you feel,
The easier it becomes for you to notice your breath.
I just want you to notice your breathing,
In your nose,
And let it out your mouth.
Go forth,
Just in natural rhythm of breathing.
In your nose,
And out your mouth.
And notice how your body relaxes.
Just feeling that tension in your forehead.
Relaxing your jaw.
Relaxing your chest,
Your hands,
Your feet.
Everything comes to a standstill,
So you listen to the rain.
Feel everything slow down.
Now I want you to bring your attention to the top of your head.
And just notice any sensations that you have there.
And I want you to imagine while you're listening to the rain that this rain is gently falling on your head.
And washing away any tension.
Feel a warm,
Welcoming,
Calming sensation.
As this rains down your face,
Just feel your face gently relax.
Feeling any frown lines,
Any tension,
Just leave your face and rinse away.
Coming down into the jaw,
Just feeling your jaw relax.
Now into the neck and throat,
And feeling that openness,
Relaxing.
Have it be very easy to breathe.
Take a few deep breaths now.
And as you do,
You feel your shoulders drop.
Feel the tension,
Leave your arms,
Relaxing all the way down to your hands.
I want you to bring your awareness now to your chest.
And just notice the gentle rising and falling of your breathing.
Feeling your chest and your abdomen relax.
Releasing any tension.
Feeling at ease.
Coming down now into the pelvis,
And into your back,
Relaxing,
Releasing with every breath you take.
Down into the thighs,
Feeling it in the knees,
In the calves,
And in the feet.
Just this very gentle heaviness,
Feeling more and more relaxed.
Feeling your breath slow.
Feeling your mind clear.
Feeling very sleepy.
And over the next few breaths,
Just allow yourself to listen to the rain.
Feeling yourself go deeper and deeper into a dream-like state.
Calm and ready for a good night's sleep.
Let's take a few deep breaths now.
And just notice the gentle rising and falling of your breathing.
Feeling your chest and your abdomen relax.
Feeling your chest and your abdomen relax.
Feeling your chest and your abdomen relax.
Feeling your chest and your abdomen relax.
Feeling your chest and your abdomen relax.
Feeling your chest and your abdomen relax.
Feeling your chest and your abdomen relax.
Feeling your chest and your abdomen relax.
